Nutrition Notes

Is Cabbage Good for You?

Cabbage is just one of the rock stars in the cruciferous vegetable family, known for its anti-inflammatory properties and lowering the risk of cancer. The fiber in cabbage will help fill you up and keep things moving through your gut. Cabbage is also loaded with vitamins K and C—1 cup of chopped cabbage provides about half of your day's worth of vitamin C.

Are Beans Healthy?

Despite the gas they can create, beans pack a nutritional punch. Loaded with vitamins, minerals, antioxidants and fiber, beans present a robust package of health benefits. Regularly eating beans can improve gut health, boost immunity and reduce inflammation—which means they help reduce the risk of chronic disease. Beans play a special role in protecting your heart. The fiber helps reduce cholesterol, and the potassium in beans helps keep blood pressure in a healthy range.

Is This Recipe Vegan?

This recipe can be vegan by using vegetable broth and garnishing your soup with avocado. If you're eating vegetarian, you'll also want to use vegetable broth, but feel free to top the soup with queso fresco and plain Greek yogurt.

Tips from the Test Kitchen

How Can I Adjust the Spice Level of the Cabbage Soup?

We use chipotle peppers in adobo sauce, which are jalapeño chiles that have been smoked and canned in a flavorful sauce. They add a nice smoky flavor along with poblano peppers, which can also dial up the heat. If you want to keep your soup mild, you can use green bell pepper in place of the poblano and use less minced chipotle peppers in adobo sauce.

What Type of Garnishes Can I Add to the Soup?

A garnish for soup helps tie everything together and adds fresh or creamy notes, depending on what you use. Crumbled cheese like queso fresco, plain Greek yogurt or diced avocado all complement this zippy soup. For the calorie-conscious, chopped cilantro, minced pepper or a squeeze of lime juice can do the trick.

Frequently Asked Questions

Can I Make Spicy Weight-Loss Cabbage Soup Ahead?

Yes, you can! Refrigerate in an airtight container for up to five days or freeze for up to three months.

Additional reporting by Carrie Myers, M.S., Hilary Meyer and Jan Valdez

Ingredients

2 tablespoons extra-virgin olive oil
2 cups chopped onions
1 cup chopped carrot
1 cup chopped celery
1 cup chopped poblano or green bell pepper
4 large cloves garlic, minced
8 cups sliced cabbage
1 tablespoon tomato paste
1 tablespoon minced chipotle chiles in adobo sauce
1 teaspoon ground cumin
½ teaspoon ground coriander
4 cups low-sodium vegetable broth or chicken broth
4 cups water
2 (15 ounce) cans low-sodium pinto or black beans, rinsed
¾ teaspoon salt
½ cup chopped fresh cilantro, plus more for serving
2 tablespoons lime juice
Crumbled queso fresco, nonfat plain Greek yogurt and/or diced avocado for garnish

Directions

Heat oil in a large soup pot (8 quart or larger) over medium heat. Add onions, carrot, celery, poblano (or bell pepper) and garlic; cook, stirring frequently, until softened, 10 to 12 minutes. Add cabbage; cook, stirring occasionally until slightly softened, about 10 minutes more. Add tomato paste, chipotle, cumin and coriander; cook, stirring, for 1 minute more.
Add broth, water, beans and salt. Cover and bring to a boil over high heat. Reduce heat and simmer, partially covered, until the vegetables are tender, about 10 minutes. Remove from heat and stir in cilantro and lime juice. Serve garnished with cheese, yogurt and/or avocado, if desired.

Equipment

Large soup pot (8 quart or larger)

Originally appeared: EatingWell Magazine, Soup Cookbook

Nutrition Facts (per serving)

167	Calories
4g	Fat
27g	Carbs
7g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1 1/2 cups
Calories 167
% Daily Value *
Total Carbohydrate 27g	10%
Dietary Fiber 9g	31%
Total Sugars 7g
Protein 7g	13%
Total Fat 4g	5%
Saturated Fat 1g	3%
Vitamin A 2969IU	59%
Vitamin C 47mg	52%
Folate 48mcg	12%
Sodium 408mg	18%
Calcium 115mg	9%
Iron 2mg	13%
Magnesium 51mg	12%
Potassium 624mg	13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.