Ultimate Healthy Cabbage Soup Recipe: Low-Calorie & Nutrient-Packed
Ultimate Healthy Cabbage Soup Recipe: Your Go-To Low-Calorie Comfort Food
Looking for the perfect healthy cabbage soup that’s both delicious and incredibly nutritious? This super healthy cabbage soup recipe delivers maximum flavor with minimal calories – coming in at just 70 calories per serving! Whether you’re following a specific diet plan, looking for bariatric-friendly options, or simply want a comforting low-sodium meal, this versatile soup has you covered.
Packed with cabbage, tomatoes, carrots, celery, and aromatic spices, this vegetarian soup is naturally low in sodium and perfect for anyone watching their calorie intake. The best part? It’s incredibly easy to make and can be customized to suit your taste preferences.
Ingredients
- 1 medium head green cabbage, chopped
- 2 large carrots, peeled and sliced
- 3 celery stalks, chopped
- 1 large onion, diced
- 4 cloves garlic, minced
- 1 (28 oz) can diced tomatoes (no salt added)
- 8 cups low-sodium vegetable broth
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- ½ teaspoon black pepper
- 2 bay leaves
- Fresh parsley for garnish
- Optional: 1 teaspoon red pepper flakes for heat
Step-by-Step Instructions
Step 1: Prepare Your Vegetables
Start by washing and chopping all your vegetables. Cut the cabbage into bite-sized pieces, slice the carrots, chop the celery, and dice the onion. Mince the garlic cloves and set aside.
Step 2: Sauté Aromatics
Heat the olive oil in a large soup pot over medium heat. Add the diced onion and cook until translucent, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
Step 3: Build Your Soup Base
Add the chopped carrots and celery to the pot. Cook for 5 minutes, stirring occasionally. Then add the chopped cabbage and continue cooking for another 5 minutes until the cabbage begins to soften.
Step 4: Add Liquids and Seasonings
Pour in the low-sodium vegetable broth and diced tomatoes (with their juices). Add the thyme, oregano, black pepper, and bay leaves. If using red pepper flakes, add them now.
Step 5: Simmer to Perfection
Bring the soup to a boil, then reduce heat to low and simmer uncovered for 30-45 minutes, or until all vegetables are tender. Stir occasionally.
Step 6: Final Touches
Remove the bay leaves. Taste and adjust seasoning if needed. Garnish with fresh parsley before serving.
Expert Tips for Perfect Healthy Cabbage Soup
Tip 1: Low-Sodium Success
Always use low-sodium or no-salt-added vegetable broth and canned tomatoes. The natural flavors of the vegetables shine through, and you can always add a pinch of salt at the table if needed.
Tip 2: Bariatric-Friendly Modifications
For bariatric patients, blend the soup until smooth for easier digestion. The high fiber content helps with satiety while keeping calories ultra-low.
Tip 3: Flavor Enhancements
Add a splash of lemon juice or vinegar at the end to brighten flavors. Fresh herbs like dill or basil can add wonderful aromatics.
Tip 4: Meal Prep Friendly
This soup freezes beautifully for up to 3 months. Portion it into individual containers for easy grab-and-go meals throughout the week.
Frequently Asked Questions
How many calories are in this cabbage soup?
Each serving contains approximately 70 calories, making it an excellent choice for weight loss diets.
Can I add protein to this soup?
Absolutely! Add cooked chicken breast, lean ground turkey, or white beans for extra protein while keeping it healthy.
How long does this soup last in the refrigerator?
Store in an airtight container for up to 5 days. The flavors actually improve overnight!
Is this soup suitable for keto diets?
While cabbage contains some carbs, this soup is relatively low-carb and can fit into many keto plans in moderation.
Can I make this soup in a slow cooker?
Yes! Sauté vegetables first, then transfer to a slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
Ultimate Healthy Cabbage Soup Recipe: Your Go-To Low-Calorie Comfort Food
Ingredients
Method
- Prepare Your Vegetables – Wash and chop all vegetables. Cut cabbage into bite-sized pieces, slice carrots, chop celery, dice onion, and mince garlic.
- Saut̩ Aromatics РHeat olive oil in a large soup pot over medium heat. Add diced onion and cook until translucent (about 5 minutes). Add minced garlic and cook for another minute until fragrant.
- Build Your Soup Base – Add chopped carrots and celery to the pot. Cook for 5 minutes, stirring occasionally. Add chopped cabbage and continue cooking for another 5 minutes until cabbage begins to soften.
- Add Liquids and Seasonings – Pour in low-sodium vegetable broth and diced tomatoes with their juices. Add thyme, oregano, black pepper, bay leaves, and optional red pepper flakes.
- Simmer to Perfection – Bring soup to a boil, then reduce heat to low and simmer uncovered for 30-45 minutes until all vegetables are tender. Stir occasionally.
- Final Touches – Remove bay leaves. Taste and adjust seasoning if needed. Garnish with fresh parsley before serving.
