Drawing from traditional Eastern European cabbage soups and modern nutrition science, I’ve developed this nourishing, low-calorie cabbage soup recipe that supports healthy weight loss while delivering satisfying flavor. This soup has become a favorite among those seeking a nutritious, filling meal that aids in weight management.
Why This Soup Works for Weight Loss
The magic of this soup lies in its combination of high-fiber vegetables and aromatic spices. Cabbage is naturally low in calories but high in fiber, helping you feel full longer. The variety of vegetables provides essential nutrients while the carefully chosen spices create a complex flavor profile that keeps you satisfied without adding calories.
Ingredients
Fresh Vegetables
- 1 large head green cabbage (approximately 2 lbs/900g)
- 500g (1.1 lbs) carrots
- 1 large onion
- 6 garlic cloves
- 1 stalk celery with leaves
Canned Components
- 1 can (800g/28 oz) sliced tomatoes
- 1 can (800g/28 oz) stewed tomatoes
Seasonings
- 1 teaspoon oregano
- 1 teaspoon black pepper
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1 teaspoon chili powder
- 1 teaspoon salt (optional)
- Hot sauce to taste (optional)
Detailed Instructions
1. Vegetable Preparation
- Prepare the cabbage:
- Wash thoroughly
- Remove outer leaves
- Cut into 2.5 cm (1 inch) cubes
- Set aside
- Process other vegetables:
- Carrots: Clean and slice into coins
- Onion: Peel and dice
- Garlic: Peel and slice thinly
- Celery: Wash and slice, including leaves
2. Soup Assembly
- Layer ingredients in a large pot:
- Start with onions and garlic
- Add carrots and celery
- Layer cabbage on top
- Pour in both cans of tomatoes
- Add liquid and seasonings:
- Pour in just enough water to cover
- Add all dried spices
- Stir gently to combine
3. Cooking Process
- Initial cooking phase:
- Bring to a full boil
- Reduce to medium heat
- Simmer for 15 minutes
- Main cooking phase:
- Reduce to medium-low
- Cook for 45 minutes
- Stir occasionally
- Final phase:
- Cover pot
- Cook additional 15 minutes
- Check vegetable tenderness
Pro Tips for Perfect Results
- Vegetable Selection:
- Choose fresh, firm cabbage
- Use sweet carrots
- Select aromatic garlic
- Seasoning Balance:
- Start with basic spices
- Adjust heat gradually
- Taste before adding salt
- Texture Control:
- Don’t overcook vegetables
- Maintain some firmness
- Watch liquid levels
Nutrition Information
Per serving (2 cups):
- Calories: 85
- Protein: 3g
- Carbohydrates: 19g
- Fiber: 7g
- Fat: 0.5g
- Sodium: 390mg (without added salt)
Storage and Meal Planning
- Daily Storage:
- Keep refrigerated
- Up to 5 days
- Reheat portion by portion
- Freezing Options:
- Freezes well for 3 months
- Store in portions
- Thaw overnight in refrigerator
Seven-Day Soup Diet Plan
Day 1:
- Breakfast: Soup + fruit
- Lunch: Soup + raw vegetables
- Dinner: Soup + salad
Day 2-7:
- Add lean proteins
- Include whole grains
- Maintain hydration
Serving Suggestions
I recommend serving this soup:
- Hot with fresh herbs
- With a squeeze of lemon
- Alongside a small salad
- With whole grain crackers
- Sprinkled with nutritional yeast
Health Benefits
- Weight Management:
- Low in calories
- High in fiber
- Naturally filling
- Nutritional Value:
- Rich in vitamins A, C, K
- Good source of minerals
- Antioxidant-rich
Important Notes
- Hydration is essential while following this diet
- Listen to your body’s needs
- Use as part of a balanced diet plan
- Consult healthcare provider before starting
- Not suitable as a long-term diet
This cabbage soup recipe provides a nutritious, satisfying option for those seeking to manage their weight while enjoying a flavorful, warming meal. Remember that sustainable weight loss comes from long-term healthy eating habits rather than quick fixes.
