Garlicky Cabbage Soup: A High-Protein, Gut-Healthy Comfort Bowl

Instructions

Step-by-Step Guide to Making the Best Garlicky Cabbage Soup

1. Sauté Aromatics:

   • Heat 1 tablespoon of olive oil over medium heat in a large pot.

   • Add the chopped onion and minced garlic, sautéing them for about 3 minutes until they become tender and fragrant.

   • This step allows the onions to caramelize slightly and the garlic to release its savory aroma, forming the flavor base of the soup.

2. Cook the Cabbage:

   • Add the shredded cabbage to the pot. Stir it occasionally and cook until the cabbage is soft, about 5 minutes, releasing its moisture.

   • The cabbage will shrink down as it cooks, and it will soak up all the wonderful flavors from the garlic and onions.

3. Add the Beans and Broth:

   • Stir in the cannellini beans, vegetable broth, dried thyme, salt, and pepper.

   • Bring the mixture to a boil over medium to high heat, lower the heat and simmer for about 15 minutes. During this time, the soup will thicken slightly, and the flavors will meld together beautifully.

4. Finish with Lemon Juice:

   • As soon as the soup is cooked, stir in fresh lemon juice. This step will give you a spicy kick that reduces the wealth of the soup and improves the overall flavor profile.

5. Serve and Garnish:

   • Place the soup in a bowl, grated the Parmesan cheese, and when used, add a spacious brushwood.

   • For a creamy, non-dairy alternative, sprinkle with nutritional yeast or top with vegan cheese.

   • Enjoy warmth and comfort that this soup brings.

Tips and Variations

Customizing Your Garlicky Cabbage Soup:

• Add More Protein:
  If you want to increase the protein content of your soup, try adding chopped cooked chicken or ground turkey. These lean meats are excellent sources of protein and will make the soup more filling.

• Make it Spicy:
  For those who like a bit of heat, stir in some red pepper flakes or cayenne pepper during the simmering process.

• Vegetarian and Vegan Options:
  This recipe is naturally vegetarian and can be made vegan by skipping the Parmesan cheese or substituting it with a vegan cheese alternative or nutritional yeast for a cheesy flavor.

• Substitute for Cabbage:
  If cabbage isn’t your favorite vegetable, you can easily swap it for other leafy greens like spinach, kale, or Swiss chard.

• Meal Prep Friendly:
  This soup can be stored in the refrigerator for up to 4 days, making it a great meal prep option. If you're freezing it, let it cool completely before storing it in an airtight container for up to 3 months.

Nutritional Information

Here’s the nutritional breakdown of a single serving of Garlicky Cabbage Soup:

• Calories: 220

• Protein: 12g

• Carbohydrates: 30g

• Fat: 8g

• Fiber: 8g

• Sugar: 4g

• Sodium: 650mg (adjust salt as needed)

This nutrient-dense soup is perfect for anyone looking to eat healthy without sacrificing flavor. It’s low in calories, high in fiber, and rich in protein, making it a great option for those watching their weight or seeking a balanced, high-protein meal.

Serving Suggestions

Pair your Garlicky Cabbage Soup with these complementary dishes:

• Whole-Grain Toast: Serve the soup with a slice of toasted whole-grain bread, slathered with a bit of butter or olive oil for a satisfying crunch.

• Fresh Salad: A mixed green salad with a tangy vinaigrette would balance the richness of the soup.

• Brown Rice or Quinoa: If you want to make this a heartier meal, serve it with a side of brown rice or quinoa for added fiber and protein.

Substitution Tips

• Beans: If cannellini beans are not available, try chickpeas, kidney beans, or white beans as alternatives. These beans are all rich in protein and will provide a similar texture.

• Broth: If you prefer a richer flavor, you can substitute the vegetable broth with chicken broth or beef broth.

• Seasoning: Feel free to get creative with seasonings. Try adding bay leaves, rosemary, or oregano for a more herby flavor profile.

Bonus Tip

For a little extra richness, stir in a spoonful of plain Greek yogurt or sour cream into your bowl right before serving. This creamy addition gives it a spicy flavor and improves the texture of the soup.

Conclusion

This Garlicky Cabbage Soup is not just a meal; it’s an experience! It’s a perfect example of how healthy eating can be both delicious and comforting. With its high protein, fiber, and gut-friendly ingredients, this soup is sure to become a staple in your healthy recipe rotation. Whether you’re looking to nourish your body, enjoy a cozy evening at home, or meal prep for the week, this soup fits all those needs and more.

So go ahead and try making this recipe today—you won’t regret it!

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FAQ

• Can I use frozen cabbage in Garlicky Cabbage Soup?

Yes! You can make Garlicky Cabbage Soup with frozen cabbage instead of fresh. Just note that frozen cabbage may release extra moisture, so consider cooking uncovered to reduce the liquid.

• Is Garlicky Cabbage Soup gluten-free?

Absolutely. Garlicky Cabbage Soup is naturally gluten-free—just use gluten-free vegetable broth and double-check your canned beans for hidden gluten ingredients.

• How can I make Garlicky Cabbage Soup spicier?

To make spicy Garlicky Cabbage Soup, add red pepper flakes, cayenne pepper, or chopped jalapeños. A little chili powder can also boost the heat while keeping the flavor balanced.

• Can I replace cannellini beans in Garlicky Cabbage Soup?

Yes, you can swap out cannellini beans with kidney beans, navy beans, or chickpeas. Each brings a slightly different texture, but all work great in this easy cabbage soup recipe.

• How do I store leftovers of Garlicky Cabbage Soup?

Leftovers can be stored in the fridge in an airtight container for up to 4 days. You can also freeze Garlicky Cabbage Soup for up to 3 months for future easy meals.

• Can I add meat to Garlicky Cabbage Soup?

Definitely! Add cooked chicken, sausage, or ground turkey to make your Garlicky Cabbage Soup heartier. Just stir in the cooked meat during the final 5 minutes of simmering.

• Is Garlicky Cabbage Soup good for meal prep?

Yes! Garlicky Cabbage Soup is excellent for healthy meal prep. Make a big batch and store it in portions in the fridge or freezer for quick, nutritious lunches or dinners.

• Can I make Garlicky Cabbage Soup in a slow cooker?

You can! For slow cooker Garlicky Cabbage Soup, sauté the garlic and onion first, then transfer everything to your slow cooker. Cook on low for 6–8 hours or high for 3–4 hours.

• Can I freeze Garlicky Cabbage Soup?

Yes. Let your Garlicky Cabbage Soup cool completely, then transfer to freezer-safe containers. It freezes well for up to 3 months without losing flavor or texture.

• How do I make Garlicky Cabbage Soup vegan?

Garlicky Cabbage Soup is already plant-based, but to make it fully vegan, skip the Parmesan or use a dairy-free cheese or nutritional yeast as a flavorful topping.

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