Diet Cabbage Soup
cups
Diet Cabbage Soup is a one-pot, budget-friendly winter soup, loaded with vegetables, flavored with dried herbs and spices, and cooked in a rich tomato and chicken broth base.
cups
Ingredients
- ½ white onion diced
- 1 cup celery diced
- 2-3 cloves garlic minced
- 2 teaspoons dried oregano
- 2 teaspoons dried basil
- ¼ teaspoon crushed red pepper flakes adjust to taste
- ½ head of green cabbage sliced
- 1 cup green beans trimmed and cut into 1-inch sections
- 1 cup peeled and sliced carrots
- 1- 15 oz. can of diced tomatoes including the juices
- 1 - 6 oz. can of tomato paste
- 8 cups chicken broth low-sodium or homemade chicken stock can be used
- 1 zucchini lightly peeled and sliced
- salt and pepper to taste
Instructions
- In a large stockpot over medium heat, saute diced onion and celery with a bit of non-stick cooking spray until softened (about 6 minutes). You can alternately use a bit of olive oil, which is still quite healthy, even on a low calorie diet.
- Add minced garlic, basil, oregano, and crushed red pepper. Saute 1-2 minutes more until herbs and garlic are fragrant.
- Add sliced cabbage, green beans, and carrots to the pot.
- Pour in diced tomatoes and tomato paste.
- Then, carefully pour in chicken broth.
- Bring soup to a simmer, reduce heat, cover, and boil gently until vegetables are tender and softened, about 20 minutes.
- Add zucchini to the soup and cook several minutes longer.
- Stir the soup, season with salt and black pepper to taste, and serve.
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Notes
- Add any kind of vegetables to this cabbage soup. You could bulk up your soup with carb-rich vegetables such as turnips and potatoes, or keep your soup low-carb by using less starchy options. Just keep in mind that high-starch veggies do take longer to cook which you’ll need to factor into your overall cooking time.
- Canned vegetables can be used in place of fresh. For example, I’ve found that canned or frozen green beans work equally well in this soup and I’m sure the same applies for other vegetable options too.
- The red pepper flakes add a nice kick to this soup with a mild-medium spice level. Feel free to add in more for a spicier soup or reduce the amount for a milder option.
- This recipe calls for ½ head of cabbage which I’ve found to produce a fairly vegetable-heavy soup. You can easily double the quantities if you intend to serve a crowd or want to freeze extra soup for an easy meal later on.
- Only add the zucchini towards the end of the soup cooking time since it cooks very quickly and can therefore become quite soggy if added too early on.
- You can use vegetable broth instead of chicken broth for a strictly vegetarian soup although I enjoy the depth of flavor provided by the chicken broth.
- Cooking this diet-friendly soup on the stove-top is quick and easy, but if you'd like to dump all your veggies into a slow cooker, program it to cook on High for 3-4 hours.
- For a cabbage roll soup variation, omit the green beans, zucchini, and celery. Saute ground beef along with the onions and add bell pepper and uncooked rice to the pot. Cook until the rice is soft!
Nutrition
Calories: 81kcal | Carbohydrates: 16g | Protein: 5g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Cholesterol: 5mg | Sodium: 1185mg | Potassium: 701mg | Fiber: 5g | Sugar: 10g | Vitamin A: 3408IU | Vitamin C: 40mg | Calcium: 95mg | Iron: 2mg
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