High-Protein Kapusta is a delicious dinner. It contains olive oil, yellow onion, garlic, lean ground turkey, chicken sausage, green cabbage, chicken broth, diced tomatoes, white beans, tomato paste, herbs, and spices. These simple items are very easily available in stores. This recipe contains chicken sausage; use your preferred plant-based sausage and beans if you have any specific dietary requirements. Serve this stew with whole-grain rye bread, garlic whole-wheat toast, or roasted Brussels sprouts. This Kapusta prepares quickly in 50 minutes, perfect for busy weeknights. This High-Protein Kapusta is good to prepare for meal prep, as it stores nicely and its taste remains the same. This Kapusta has 30g protein in a single portion.
STATS:
- Calories: 320 kcal
- Preparation Duration: Fifteen minutes
- Cook Time: 35 minutes
- Course: Main Course
- Total Time: 50 minutes
- Serving Size: About 1½ cups
- Cuisine: Eastern European
- Diet: High-Protein
- Servings: 6
EQUIPMENT:
- Big Dutch oven
- Wooden spoon
- Cutting board
- Measuring cups
- Knife
- Measuring spoons
- Can opener
- Ladle
INGREDIENTS:
- 1 tsp. dried oregano
- One tbsp. olive oil
- 3 pieces garlic
- One yellow onion
- One bay leaf
- 1 pound extra-lean ground turkey
- 8 ounces lean chicken sausage
- ½ tsp. black pepper
- 1 medium green cabbage
- 2 cups low-sodium chicken broth
- ½ tsp. salt
- 1 can diced tomatoes
- 1 tsp. dried thyme
- 1 can white beans
- 1 tsp. smoked paprika
- 2 tbsp. tomato paste
- 2 tbsp. fresh parsley
INGREDIENT NOTES:
OLIVE OIL:
- Olive oil is required to sauté the vegetables and will also boost the taste of the dish. It will also add good fat content to the stew.
YELLOW ONION:
- It will get soft during cooking and provides a rich and aromatic foundation to make the stew. Yellow onions also add a light, sweet taste to this stew.
GARLIC:
- Garlic will offer the savory taste & aroma in the dish. It will also balance the taste of cabbage and proteins in the dish.
EXTRA LEAN GROUND TURKEY:
- Add the extra-lean ground turkey to prepare this stew. It will offer a satisfying taste and also keep the fat and calories low.
CHICKEN SAUSAGE:
- Add the cooked sausages to prepare this dish. It should have minimal sugar to provide additional protein and smokiness in the dish.
GREEN CABBAGE:
- Add the fresh green cabbage to the pan, which will soften nicely in cooking and provide fiber, vitamins, and a sweet taste naturally in the soup.
CHICKEN BROTH:
- Chicken broth is utilized to provide the taste and cooking base in the soup. It should be a low-sodium container to add the salt as we like.
TOMATOES:
- Use a can of diced tomatoes to offer the moisture, acidity, and indulgent tomato taste in the soup.
WHITE BEANS:
- Use the cannellini or great northern beans to raise the fiber and protein in the dish and also make it more filling.
SPICES:
- Add the smoked paprika, black pepper, and salt to season this dish. It will add a slight spiciness and smoky flavor to the stew and boost the taste overall.
HERBS:
- Add the thyme, bay leaf, oregano, and parsley to the stew to make it more refreshing and also offer the herby aroma in this dish.
INSTRUCTIONS:
- Warm the Dutch oven over moderate flame.
- Put the onions & cook for four to five minutes till it get soft.
- Mix in the garlic and cook for thirty seconds.
- Add the turkey and cook it till brown and break it with a spoon.
- Then mix the chicken sausage slices and cook for two minutes.
- Include the cabbage shreds and cook for five minutes till they wilt slightly.
- Now add the tomato dice, chicken broth, tomato paste, seasonings, white beans, and herbs.
- Allow it to come to a boil, then decrease the flame to low, cover the pot, and cook for 25 to 30 minutes.
- Take out the bay leaves, mix the parsley, and serve the stew
SERVING SUGGESTIONS:
BREAD:
- Whole-Grain Rye Bread
- Sourdough Bread
- Garlic Whole-Wheat Toast
- Rustic Country Bread
- Multigrain Dinner Rolls
GRAINS:
- Brown Rice
- Quinoa
- Barley Pilaf
- Wild Rice
- Buckwheat
POTATO SIDES:
- Roasted Baby Potatoes
- Mashed Potatoes
- Baked Sweet Potatoes
- Herb-Roasted Potatoes
- Boiled Baby Potatoes
VEGETABLE SIDES:
- Roasted Brussels Sprouts
- Steamed Green Beans
- Roasted Carrots
- Sautéed Spinach
- Garlic Broccoli
SALAD:
- Cucumber Dill Salad
- Greek Salad
- Mixed Green Salad
- Tomato Cucumber Salad
- Beet Salad
PROTEIN:
- Grilled Chicken Breast
- Turkey Meatballs
- Baked Salmon
- Hard-Boiled Eggs
- Cottage Cheese
TOPPING & GARNISH:
- Plain Greek Yogurt
- Fresh Dill
- Chopped Parsley
- Cracked Black Pepper
- Red Pepper Flakes
BEVERAGES:
- Sparkling Water with Lemon
- Unsweetened Iced Tea
- Herbal Tea
- Kombucha
- Lemon Water
TIPS:
- Add the extra lean turkey as it will add more protein with less fat and calories.
- Leave the stew for ten minutes, then serve to deepen the taste.
- Sprinkle the red flakes to add the light spice.
- Mix the dill to provide the traditional Eastern European taste.
STORAGE INFORMATION:
Cool the stew and then add it to the covered container.
FRIDGE:
- Store the stew for more than 4 days.
FREEZER:
- Freeze the dish for up to 3 months.
FAQs:
How to make the stew vegetarian?
- Use the beans, textured vegetable protein, or lentils instead of chicken sausage or turkey for this purpose.
Will I add the red cabbage?
- Yes, we can add the red cabbage, but it will also add color to the stew.
Can I make this stew before the requirement?
- Yes, we can make the stew before the requirement, and it tastes better the next day.
NUTRITIONAL INFORMATION:
Calories: 320 kcal
Net Carbs: 16 g
Total Carbs: 22 g
Fiber: 6 g
Protein: 30 g
Fat: 11 g
Vitamin A: 0.18 g
Serving Size: 1½ cups
Calcium: 0.16 g
Iron: 0.003 g
Sodium: 0.68 g
Potassium: 0.82 g
Servings: 6
