High-Protein Lemon-Turmeric Cabbage & White Bean Soup

High-Protein Lemon-Turmeric Cabbage & White Bean Soup is a nourishing and delicious soup. It contains onions, green cabbage, olive oil, carrots, vegetable broth, red lentils, white beans, lemon juice, & zest, parsley, and seasonings. All items are simple and present in the stores. This High-Protein Lemon-Turmeric Cabbage & White Bean Soup prepares fast in just 50 minutes. Serve this soup with garlic toast, tomato herb salad, or grilled tofu. This dish stores nicely in both the fridge & freezer, perfect to make in advance.

STATS:

Caloric count: 260 kcal
Time for prep: Fifteen minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Cuisine: Mediterranean
Serving Size: 1½ cups
Course: Main Course
Diet: High-Protein
Servings: 6

EQUIPMENT:

Cutting board
Wooden spoon
Knife
Citrus juicer
Large soup pot

INGREDIENTS:

1 tbsp. olive oil
One medium yellow onion
Three garlic pieces
4 cups green cabbage
2 medium carrots
1 tsp. ground turmeric
One tsp. lemon zest
½ tsp. black pepper
1 tsp. dried thyme
2 tbsp. lemon juice
6 cups vegetable broth
3 cups white beans
1 cup cooked red lentils
One tsp. sea salt
2 tbsp. parsley

INGREDIENT NOTES:

OLIVE OIL:

The olive oil will add the healthy fat and also boost the taste of the dish. It will help to toss the vegetables equally.

YELLOW ONIONS:

Add the yellow onions to add the natural sweet taste and savory, deep taste. Make equal-sized slices to cook them equally. You can also use white onions instead to make this dish.

GARLIC:

Fresh garlic is used to add a strong aroma and taste. Mince them fresh to provide the fresh taste and aroma. It will nicely balance the taste of turmeric and lemon in the dish.

GREEN CABBAGE:

Cabbage will become soft and lightly sweet. It will help to add fiber content and nutrients to the dish, and it also adds bulk.

CARROTS:

It will add color and a natural sweet taste to the soup. It will balance the taste of the spices and also add vitamins.

TURMERIC:

It will add the golden color and flavor to the dish. It will add the anti-inflammatory compounds. It should be fresh for the best taste.

BLACK PEPPER:

Use the black pepper to add the light spice, and it will easily absorbs the turmeric properties. It will deepen the flavor and use the fresh black pepper to provide a strong taste.

WHITE BEANS:

It will add to the protein & fiber content in the soup. It will make the soup creamy and use the cannellini beans to provide a good texture.

VEGETABLE BROTH:

It is added to make the flavorful soup foundation. It is best to use the low-sodium broth, which will balance the salt in the soup. You can also make the vegetable broth at home to make a healthy soup.

RED LENTIL:

It is added to include the protein content, also to thicken the soup naturally. Red lentils will cook fast, so mix them in the soup. Use the green lentils instead for this purpose.

LEMON JUICE & ZEST:

They are added to provide the bright taste and aroma in the dish. It should be fresh for the strong aroma and flavor.

INSTRUCTIONS:

Warm the olive oil in the big pot on a moderate flame.
Include the carrots or onions in the pot and toss for 5 minutes till it get soft.
Add the garlic, black pepper, turmeric, and thyme to the pot and cook for 1 minute to make it flavorful.
Then include the cabbage shreds and cook for 3 to 4 minutes by mixing them.
Then, include the vegetable broth in the pot and boil it.
Add the white beans and cooked red lentils, and decrease the heat.
Cook for 25 to 30 minutes till the vegetables get soft.
Then include the lemon zest, juice, and salt, and simmer for 2 minutes.
Serve the dish.

SERVING SUGGESTIONS:

BREADS:

Whole-Grain Sourdough
Rye Bread
Multigrain Dinner Rolls
Garlic Toast
Oat Bread

SALADS:

Mediterranean Cucumber Salad
Arugula Salad
Tomato Basil Salad
Kale Lemon Salad
Beetroot Salad

PROTEIN:

Roasted Chickpeas
Grilled Tofu
Baked Tempeh
Lentil Patties
White Bean Croquettes

GRAIN SIDES:

Quinoa Pilaf
Brown Rice
Farro
Bulgur Wheat
Wild Rice

VEGETABLE SIDES:

Roasted Brussels Sprouts
Steamed Broccoli
Garlic Green Beans
Roasted Cauliflower
Sautéed Spinach

TOPPINGS:

Fresh Parsley
Lemon Wedges
Pumpkin Seeds
Sunflower Seeds
Cracked Black Pepper

DESSERTS:

Mixed Berry Bowl
Baked Apples
Citrus Fruit Salad
Poached Pears
Greek Yogurt with Honey

BEVERAGES:

Green Tea
Ginger Tea
Lemon Water
Mint Tea
Sparkling Water with Citrus

TIPS:

Blend one to two cups of soup to make a creamy texture.
Include the kale or spinach in the last five minutes.
Add the cooked lentils or beans to include more protein content.
Utilize the fresh lemon juice to add the bright taste.

STORAGE INFORMATION:

FRIDGE:

Add the dish to the box & stock it for 5 days.

FREEZER:

Make the portions and freeze for 3 months.

FAQs:

Will I utilize the canned beans to make this soup?

Yes, use the cannellini beans or navy beans to make the soup.

How to make the soup vegan?

This soup is vegan naturally as it doesn’t have any meat.

What should I use as a red lentil substitute?

Add the yellow lentil to the soup as a substitute to prepare this soup.

Can I include more vegetables in the soup?

Add the spinach, celery, zucchini, or kale to the soup to make it healthy and nutritious.

NUTRITIONAL INFORMATION:

Calories: 260 kcal

Net Carbs: 24 g

Iron: 4.5 mg

Total Carbs: 35 g

Vitamin A: 0.75 mg

Fiber: 11 g

Calcium: 120 mg

Protein: 16 g