Cabbage and Vegetable Soup

Cabbage soup has long been a staple in Central and Eastern Europe, valued for its simplicity, affordability, and digestive benefits. It combines cabbage with other garden vegetables, simmered in broth with herbs. Traditionally, it was prepared in large batches to feed families during colder months, and more recently, it has been adapted as part of “detox” or weight management diets due to its low-calorie yet nutrient-dense profile.

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Preparation Time

• Prep Time: 15 minutes
• Cooking Time: 35 minutes
• Total Time: 50 minutes
• Servings: 6

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Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 2 carrots, sliced
• 2 celery stalks, diced
• 1 medium bell pepper, chopped
• 1 medium zucchini, diced
• 3 cups green cabbage, shredded
• 2 medium tomatoes, diced (or 1 cup canned tomatoes, unsalted)
• 1 medium potato, cubed (optional, for a heartier soup)
• 6 cups low-sodium vegetable broth
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon paprika
• 2 tablespoons fresh parsley, chopped
• Salt and black pepper to taste
• Optional: ½ lemon juice for brightness

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Cooking Instruments

• Large pot or Dutch oven
• Knife and cutting board
• Wooden spoon
• Ladle for serving

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Instructions

1. Sauté aromatics
   • Heat olive oil in a pot over medium heat. Add onion and garlic, cook for 3–4 minutes until softened.
2. Add vegetables
   • Stir in carrots, celery, bell pepper, and zucchini. Cook for 5 minutes, stirring occasionally.
3. Simmer with broth
   • Add cabbage, tomatoes, potato (if using), broth, bay leaf, thyme, and paprika. Bring to a boil, then reduce heat and simmer for 25–30 minutes until vegetables are tender.
4. Finish and serve
   • Season with salt, pepper, and lemon juice. Remove bay leaf, garnish with parsley, and serve hot.

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Estimated Nutritional Value (Per Serving)

Nutrient	Approx. Amount
Calories	120 kcal
Protein	4 g
Carbohydrates	23 g
Fiber	6 g
Fat	4 g
Saturated Fat	0.5 g
Sodium	300 mg
Vitamin C	100% DV
Vitamin A	70% DV
Vitamin K	120% DV
Folate	20% DV

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Health Benefits

1. Supports digestion – Cabbage is rich in fiber, aiding gut health and satiety.
2. Anti-inflammatory – Cruciferous vegetables like cabbage contain glucosinolates that may reduce inflammation.
3. Immune boost – High vitamin C content strengthens immune defenses.
4. Weight management – Low in calories but filling, making it a great choice for light dinners.

Reference: Slavin JL. Dietary fiber and body weight. Nutrition. 2005.

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Healthy Tips

• For extra protein, add white beans, chickpeas, or lentils.
• Use red cabbage for added anthocyanins (antioxidants).
• Replace potatoes with turnips for lower starch content.
• Make a large batch and refrigerate; flavors deepen the next day.