- Low energy density, high volume: Cabbage is 25 kcal per 100 g with water + fiber that help fullness. Add broth, vegetables, and lean protein and you get a big bowl for modest calories.
- Fiber + protein = staying power: Aim for 25–35 g fiber/day and 20–40 g protein per meal. A protein-fortified cabbage soup turns “snack soup” into a legit meal.
- Sensible, not extreme: The classic 7-day “cabbage soup diet” is too restrictive for most people (low protein, low variety). A better plan pairs one hearty cabbage-soup meal with balanced meals/snacks the rest of the day, plenty of fluids, daily steps, and sleep (7–8 h).
Hearty, bright, weeknight-easy • Makes 8 bowls (about 1½ cups each)
- 1 tbsp olive oil
- 1 large onion, small dice
- 2 carrots, small dice
- 2 celery ribs, small dice
- 3 garlic cloves, minced
- 1 tsp smoked paprika (or sweet paprika)
- ½ tsp dried oregano (or Italian herbs)
- 1 small head green cabbage (about 800–900 g), core removed, thinly sliced
- 1 can (800 g / 28 oz) crushed tomatoes (no added sugar)
- 6 cups (1.4 L) low-sodium vegetable or chicken stock
- 2 cans (2 × 425 g / 15 oz) white beans (cannellini or navy), rinsed and drained
- 1 bay leaf
- ½ tsp salt, then adjust to taste at the end
- Black pepper, to taste
- To finish: juice of ½–1 lemon, 2–3 tbsp chopped parsley or dill
Optional protein boost: 2 cups cooked shredded chicken or 1 cup dry red lentils (add with stock; simmer until tender)
Method
- Aromatics (8 min): Heat olive oil in a large pot over medium. Add onion, carrots, celery, pinch of salt. Cook until translucent (no browning). Stir in garlic for 30–60 seconds.
- Spice bloom (30 sec): Add smoked paprika and oregano; stir until fragrant.
- Build the soup (20–25 min): Add cabbage, crushed tomatoes, stock, bay leaf. Bring to a gentle simmer, cover partially, and cook until cabbage is tender.
- Protein + body (5–10 min): Add white beans (and cooked chicken, if using). Simmer 5–10 minutes to heat through. Scoop out 1–2 ladles, blend smooth, and stir back for a naturally thicker texture.
- Finish clean (1–2 min): Remove bay leaf. Add lemon juice, parsley, black pepper, and taste before salting. Serve.
Why this version works
- Fullness with few calories: Big vegetable volume + fiber.
- Protein forward: Beans (and optional chicken/lentils) hit the 20+ g/meal target for better satiety.
- Bright flavor, less sodium: Lemon + herbs enhance perceived saltiness so you can keep actual salt low.
- Meal-prep ready: Freezes and reheats beautifully.
190–230 kcal • 12–15 g protein • 4–6 g fat • 30–34 g carbs • 9–11 g fiber • sodium varies by stock
1) Can I do a 7-day diet with cabbage soup only?
Short, soup-only plans are low in protein and variety. You’ll likely lose water weight, not sustainable fat. Use cabbage soup as one balanced meal within a normal-calorie plan for better results.
2) How do I make a low calorie cabbage soup that still fills me up?
Keep the soup high-volume and add protein (beans, lentils, or lean chicken). Finish with lemon and herbs instead of extra salt.
3) Is this gluten-free cabbage soup?
Yes—this recipe is naturally gluten-free if your stock and canned items are certified GF.
4) Can I prep and freeze it?
Absolutely. Chill quickly, refrigerate up to 4 days or freeze up to 2 months. Add fresh herbs/lemon after reheating.
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