The Low-Calorie Cabbage Soup Diet is one of those classic, no-frills meals that has stood the test of time. Whether you’re aiming for a quick detox, looking to shed a few pounds, or just need a nutritious, low-calorie option for the week, cabbage soup comes to the rescue. It’s a light yet filling meal that won’t leave you feeling deprived, and it’s surprisingly satisfying considering its simplicity. But let’s dive a little deeper into why cabbage soup might be a good fit for your diet plan and explore the recipe, ingredients, and tips for making it as tasty as possible.
While some diets may have the tendency to feel like a punishment, the cabbage soup diet offers something a little different: It’s not only easy to make, but it’s also low in calories and chock-full of essential nutrients. Cabbage, one of the key ingredients, is packed with fiber and antioxidants, helping you stay full and energized throughout the day. So, let’s break down everything you need to know to create this healthy, filling soup.
Low Calorie Cabbage Soup Diet Recipe
This recipe isn’t just about the cabbage. It combines a variety of vegetables to enhance the flavor, provide diverse nutrients, and keep you satisfied without racking up a huge calorie count. You can easily make a large batch, store it in the fridge, and enjoy it throughout the week. It’s one of those ’set it and forget it’ dishes that’s perfect for busy lifestyles.
Ingredients Needed
- 1 medium head of cabbage (green or purple, your choice)
- 1 large onion
- 2 bell peppers (any color)
- 3 celery stalks
- 1 large carrot
- 1 zucchini
- 1 can (14 oz) diced tomatoes
- 1 can (14 oz) low-sodium vegetable broth (or chicken broth for a non-vegetarian option)
- 1-2 cloves garlic, minced
- 1 tablespoon olive oil (optional, for sautéing)
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- Salt and pepper, to taste
- 1 tablespoon apple cider vinegar (for an added tang)
- Water (to cover the vegetables)
Cooking Instructions
- Prepare the vegetables: Start by chopping the cabbage into thin strips or bite-sized pieces. Dice the onion, bell peppers, celery, carrot, and zucchini. Keep everything roughly the same size to ensure even cooking.
- Sauté the onions and garlic: In a large pot, heat the olive oil over medium heat. Add the chopped onions and garlic, sautéing for about 3-4 minutes until fragrant and soft. This step helps bring out their natural sweetness and flavors.
- Add the vegetables and seasonings: Toss in the chopped bell peppers, celery, zucchini, and carrots. Give everything a quick stir to combine. Add in the thyme, oregano, salt, and pepper. Let this cook for an additional 2-3 minutes, stirring occasionally.
- Add broth and tomatoes: Pour in the diced tomatoes and vegetable broth, followed by enough water to cover the vegetables (usually about 4-5 cups). Stir everything together, then bring the mixture to a boil.
- Simmer and cook: Once it reaches a boil, reduce the heat and let the soup simmer for about 30-40 minutes. You want the cabbage and vegetables to be tender and the flavors to have melded together. Taste and adjust the seasoning as needed.
- Finishing touch: Once the soup is cooked, stir in the apple cider vinegar to brighten up the flavors. If you like a bit of spice, feel free to add a pinch of red pepper flakes for some heat.
- Serve and enjoy! You can enjoy this soup as a standalone meal or pair it with a side of whole-grain crackers or a light salad.
Ingredient Insights
Each ingredient in this cabbage soup contributes more than just flavor. They bring their own unique set of benefits to the table.
- Cabbage: A low-calorie powerhouse, cabbage is rich in fiber and vitamin C. It helps with digestion and may promote heart health by lowering cholesterol levels. It’s also a cruciferous vegetable, which means it’s packed with antioxidants that support detoxification.
- Onions and Garlic: These alliums are anti-inflammatory and offer heart health benefits. Garlic, in particular, is known for its immune-boosting properties. Onions add a natural sweetness when sautéed, making them a perfect addition to balance the soup’s flavor.
- Carrots and Celery: Both are high in fiber and vitamin A, supporting eye health and digestive function. Carrots also add a touch of natural sweetness to the soup.
- Bell Peppers: High in vitamins A and C, bell peppers not only give the soup a vibrant color but also help boost immunity and promote healthy skin.
- Zucchini: A low-calorie vegetable that’s rich in antioxidants and water content, zucchini helps keep the soup light and refreshing.
- Tomatoes: These add a rich, savory flavor and are packed with vitamin C and lycopene, an antioxidant that supports heart health.
- Apple Cider Vinegar: While not necessary for flavor, the vinegar adds a bright, tangy finish to the soup and may support digestion.
Expert Tips
- Adjust to your tastes: This is a versatile recipe, so feel free to swap out vegetables depending on what you have on hand or your preferences. For example, adding spinach or kale will give you an extra dose of greens.
- Make it spicy: If you enjoy a bit of heat, add a pinch of cayenne pepper or red pepper flakes. You can also add a dash of hot sauce to the finished soup for an extra kick.
- Use fresh broth: If possible, use homemade broth. It’s healthier and lower in sodium compared to store-bought versions. If you’re short on time, however, low-sodium canned broth works just as well.
- Batch cook: This soup keeps well in the fridge for up to 5 days, and it actually tastes even better the next day as the flavors continue to develop. You can also freeze individual portions for later.
- Watch your seasoning: This soup has a lot of potential to get salty depending on the broth you choose. Be sure to taste as you go and adjust the salt accordingly.
Recipe Variations
The beauty of this low-calorie cabbage soup is how easily it can be tweaked to your liking. Here are some variations you might want to try:
- Add protein: To make the soup more filling and balanced, add lean proteins like chicken breast, turkey, or tofu. You can even throw in a can of beans (like kidney or white beans) for a plant-based protein boost.
- Go for a creamy version: For a different texture, stir in a spoonful of plain Greek yogurt or a splash of coconut milk. This adds creaminess without adding excess calories.
- Add grains: If you need more substance or are looking to make the soup last longer, consider adding some cooked quinoa or brown rice. They pair well with the soup and keep you full for longer.
- Herb variations: Instead of thyme and oregano, you could try basil, parsley, or dill for a fresh take. Fresh herbs tend to brighten up the flavor more, so don’t hesitate to experiment.
Final Words
Low-calorie cabbage soup is one of those dishes you can always rely on when you’re looking to fill up without overindulging. It’s not just a ’diet food’ but rather a delicious and versatile dish that’s full of nutrients. Whether you’re following the cabbage soup diet or just incorporating it into your weekly meal prep, this soup will satisfy your cravings while nourishing your body.
FAQs
What Is The Low Calorie Cabbage Soup Diet?
The low calorie cabbage soup diet is a short-term weight loss plan that primarily involves consuming a special cabbage-based soup along with a limited range of other foods over a seven-day period. It focuses on the low calorie content of cabbage and its ability to fill you up while helping to reduce calorie intake.
How Many Calories Are In A Serving Of Cabbage Soup?
A typical serving of low calorie cabbage soup contains approximately 30-50 calories per cup, depending on the recipe and the specific ingredients used. The soup is mostly made from cabbage, onions, tomatoes, and low-calorie seasonings.
Can I Lose Weight On The Cabbage Soup Diet?
Yes, many people experience weight loss while on the cabbage soup diet due to the significant calorie restriction. However, this diet is low in essential nutrients and may not be sustainable for long-term health. It’s important to follow the plan for no more than a week and consult a healthcare provider before starting.
What Are The Main Ingredients In A Low Calorie Cabbage Soup?
The main ingredients in a low calorie cabbage soup include cabbage, onions, tomatoes, green peppers, celery, carrots, and vegetable broth or low-calorie stock. Some recipes may also include seasonings like garlic, salt, pepper, and herbs to enhance flavor without adding many calories.
Can I Modify The Recipe To Suit My Taste?
Yes, you can modify the low calorie cabbage soup recipe by adjusting the seasonings, adding herbs like basil or oregano, or incorporating other non-starchy vegetables. However, try to avoid high-calorie additions like oils or cream to maintain the soup’s low-calorie nature.
Is The Cabbage Soup Diet Healthy?
While the cabbage soup diet can lead to short-term weight loss, it is not considered a balanced or sustainable long-term eating plan. It lacks sufficient protein, healthy fats, and other essential nutrients, which can lead to nutrient deficiencies if followed for extended periods.
How Long Can I Follow The Low Calorie Cabbage Soup Diet?
The cabbage soup diet is typically followed for 7 days, as it’s a very restrictive eating plan. Longer use can lead to muscle loss, nutrient deficiencies, and other health issues. It is recommended to follow up with a more balanced eating plan after completing the diet.
Can I Drink Other Liquids While On The Cabbage Soup Diet?
Yes, while on the cabbage soup diet, you can drink plenty of water, herbal teas, and some calorie-free beverages. It’s important to avoid sugary drinks, sodas, or any beverages that could add excessive calories or sugar to your diet.
What Are The Benefits Of Cabbage In The Soup?
Cabbage is low in calories and high in fiber, which helps you feel full and satisfied while consuming fewer calories. It is also rich in vitamin C, antioxidants, and other micronutrients that contribute to overall health. The high water content in cabbage also aids in hydration.
Is The Cabbage Soup Diet Suitable For Everyone?
The cabbage soup diet is not suitable for everyone. It is not recommended for people with certain health conditions, such as diabetes, or for those who are pregnant or breastfeeding. Always consult with a healthcare provider before starting this or any other restrictive diet.