This vibrant Mediterranean-inspired cabbage soup combines healing spices and fresh vegetables for a nutrient-rich, detoxifying meal. Drawing from traditional Mediterranean cooking methods, this soup features aromatic spices like turmeric, cumin, and coriander, creating a flavorful and health-boosting dish perfect for cold days or as part of a cleansing diet.
Ingredients
For 6-8 servings:
Vegetables and Base
- 1 medium head green cabbage (about 2 lbs/900g), cored and chopped
- 1 medium yellow onion (about 5.3 oz/150g), chopped
- 2 celery sticks (about 3.5 oz/100g), chopped
- 2 carrots (about 4 oz/115g), thinly sliced
- 3 garlic cloves (about 0.5 oz/15g), minced
- 3 green onions, trimmed and sliced
- 1 cup (60g) parsley leaves, chopped
Liquids and Oil
- 2 tablespoons (30ml) extra virgin olive oil
- 28 oz (800g) canned diced tomatoes
- 3 cups (720ml) low-sodium vegetable broth
Seasonings and Aromatics
- 1-inch piece (about 1 oz/30g) fresh ginger, peeled and grated
- ½ teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½-1 teaspoon Aleppo pepper or red pepper flakes
- 1 large lemon (zest and juice)
- Kosher salt and black pepper to taste
Instructions
- Prepare Base (10 minutes)
- Heat olive oil in a large Dutch oven over medium heat
- Sauté onion until translucent (5-7 minutes)
- Add garlic, ginger; cook until fragrant (1 minute)
- Add Aromatics (5 minutes)
- Stir in turmeric, cumin, coriander, and Aleppo pepper
- Toast spices until fragrant (30 seconds)
- Build the Soup (10 minutes)
- Add chopped cabbage, celery, carrots
- Season with salt and pepper
- Cook until vegetables begin to soften (5 minutes)
- Simmer (25-30 minutes)
- Pour in diced tomatoes and vegetable broth
- Bring to boil, reduce heat
- Simmer covered until cabbage is tender (20-25 minutes)
- Finish (5 minutes)
- Stir in parsley, green onions
- Add lemon zest and juice
- Adjust seasonings to taste
Nutritional Information
Per serving (1.5 cups):
- Calories: 120
- Protein: 4g
- Carbohydrates: 18g
- Fiber: 6g
- Fat: 5g
- Sodium: 390mg
Total Time: 55-60 minutes
- Prep: 15-20 minutes
- Cook: 40 minutes
Pro Tips and Tricks
- Optimal Cabbage Preparation
- Shred cabbage into uniform pieces for even cooking
- Soak in cold water briefly to enhance crispness
- Core removal ensures tender results
- Flavor Enhancement
- Toast spices before adding liquids
- Add salt gradually throughout cooking
- Finish with fresh herbs just before serving
- Texture Control
- Monitor cabbage texture during simmering
- Keep pieces consistent for uniform cooking
- Adjust liquid levels for desired consistency
Variations and Substitutions
- Protein Additions
- White beans or chickpeas
- Shredded chicken
- Turkey meatballs
- Vegetable Options
- Purple cabbage for added color
- Kale or spinach
- Sweet potatoes instead of carrots
- Spice Alternatives
- Smoked paprika for depth
- Italian seasoning blend
- Curry powder for Indian twist
Common FAQs
Q: Can I make this soup in advance?
A: Yes, flavors improve after 24 hours. Store refrigerated up to 5 days.
Q: Is this soup freezer-friendly?
A: Yes, freezes well for up to 3 months. Cool completely before freezing.
Q: How can I make it more filling?
A: Add beans, grains like quinoa, or protein of choice.
Q: Can I reduce sodium content?
A: Use water instead of broth, reduce added salt, use fresh tomatoes.
Storage and Make-Ahead Tips
Refrigeration
- Store in airtight container up to 5 days
- Reheat gently on stovetop or microwave
- Add fresh herbs when reheating
Freezing
- Cool completely before freezing
- Leave expansion space in container
- Thaw overnight in refrigerator
- Best consumed within 3 months
Prep-Ahead
- Chop vegetables 24 hours ahead
- Store prepped ingredients separately
- Mix spices in advance
- Complete recipe when ready to serve