High-Protein Garlicky Cabbage Soup

High-Protein Garlicky Cabbage Soup is a delicious and comforting soup. It contains chicken, oil, yellow onions, garlic, cabbage, carrots, celery, seasonings, tomatoes, herbs, chicken broth, & white beans. Items are very simple, and there is no effort required to search for them in the market. It is simple to prepare as well. This soup is prepared using one pot only and requires 50 minutes, making it good for prepping on busy days. It doesn’t have any dairy items, so it is safe for a dairy-free diet. Serve this dish with Parmesan cheese, parsley, roasted vegetables, & quinoa.

STATS:

• Caloric count: 290 kcal
• Time for prep: Fifteen minutes
• Serving size: 1 large bowl
• Cook time: 35 minutes
• Cuisine: American
• Total time: 50 minutes
• Course: Soup, Main Course
• Diet: High-Protein
• Serving: 6 servings

EQUIPMENT:

• Large soup pot
• Sharp knife
• Wooden spoon
• Cutting board
• Ladle

INGREDIENTS:

• 1 lb. lean ground chicken
• 1 tbsp. olive oil
• 1 medium yellow onion
• 6 garlic cloves
• 6 cups green cabbage
• 2 medium carrots
• 2 celery stalks
• Six cups chicken broth (low-sodium)
• 1 can of tomatoes
• One cup white beans
• 1 tsp. smoked paprika
• One teaspoon dried thyme
• Half tsp. black pepper
• 1 tsp. salt
• 2 cups fresh spinach
• 2 tbsp. fresh parsley
• ½ lemon juice

INGREDIENT NOTES:

CHICKEN:

• Use the chicken to add protein to the soup. It will keep the soup light. Use the turkey instead for this purpose.

CABBAGE:

• Use the green cabbage to soften it carefully, and it soaks up the taste well. It also provides a light, sweet taste in the dish. Utilize the other color of cabbage to make the soup colorful.

WHITE BEANS:

• White beans are used to make this soup, and they will add protein and fiber content to the soup. It makes the soup creamy and makes the dish filling.

GARLIC:

• It is used to add a savory flavor to the dish, and it also releases the aroma. Fresh garlic is best to add the strong aroma.

CHICKEN BROTH:

• It is best to utilize the low-sodium broth to add the salt as we like. It will include a rich & indulgent taste.

SPINACH:

• Add the spinach in the end to provide the healthy nutrients and color in the soup. It wilts fast and doesn’t add a strong flavor.

INSTRUCTIONS:

1. First warm the oil in the pan.
2. Include the ground chicken and cook till it gets brown, then break it with a spoon.
3. Mix the carrots, onions, and celery in the dish and cook for 5 minutes till it get soft.
4. Include the minced garlic and cook for one minute till aromatic.
5. Add the cabbage, tomatoes, and seasonings, and mix.
6. Include the chicken broth and wait for it to boil.
7. Then lower the flame and simmer it without the cover for twenty-five minutes.
8. Include the white beans and spinach, and cook for another 5 minutes.
9. Serve the dish hot.

SERVING SUGGESTIONS:

BREAD TOAST:

• Garlic Sourdough Toast
• Whole Wheat Dinner Rolls
• Herb Flatbread
• Rye Crackers

GRAIN SIDES:

• Brown Rice
• Quinoa
• Wild Rice
• Barley Pilaf

FRESH SALAD:

• Cucumber Tomato Salad
• Caesar Salad
• Mixed Greens Salad
• Lemon Arugula Salad

PROTEIN PAIRINGS:

• Grilled Chicken Breast
• Turkey Sausage
• Cottage Cheese
• Greek Yogurt

ROASTED  VEGETABLES:

• Roasted Brussels Sprouts
• Honey Glazed Carrots
• Roasted Cauliflower
• Garlic Green Beans

SOUP TOPPINGS:

• Parmesan Cheese
• Fresh Parsley
• Chili Flakes
• Lemon Wedges

TIPS:

• We have to shred the cabbage finely to provide a soft texture.
• Include the additional broth in the soup to make it thinner.
• Include the rotisserie chicken in the soup for our convenience.
• Sprinkle the cayenne pepper or chili flakes to make the dish spicy.
• Leave the soup for the whole night so its flavor will deepen.

STORAGE INFORMATION:

FRIDGE:

• Add the soup to the closed vessel and store for 4 days.

FREEZER:

• Make the portions & freeze for 3 months.

FAQs:

How to prepare the vegetarian soup?

• Use the lentils or beans and add the vegetable broth instead to make the soup vegetarian.

Will I add red cabbage?

• We can easily add the red cabbage to the soup, though it will slightly change the color.

Can we make the soup in advance?

• You will effortlessly prepare the soup before time as it stores and warms nicely.

Will I include the rice or the pasta?

• Use the cooked rice or small-shaped pasta in the soup to make it healthier and more delicious.

How to make the creamy soup?

• You can blend a small quantity of the soup and mix it into the soup.

NUTRITIONAL INFORMATION:

Calories: 290 kcal

Net carbs: 14 g

Iron: 3 g

Total carbs: 20 g

Vitamin A: 1.1 g

Fiber: 6 g

Calcium: 0.18 g

Protein: 28 g

Serving size: 1

Sodium: 0.72 g

Serving: 6

Potassium: 0.88 g