High-Protein Lemon-Garlic Cabbage Soup

High-Protein Lemon-Garlic Cabbage Soup is very flavorful. It contains green cabbage, carrots, garlic, fresh dill, lemon juice, vegetable broth, butter, and Greek-style yogurt. This soup contains dairy, so you can choose to have this soup or use dairy-free yogurt and additional olive oil if you want. High-Protein Lemon-Garlic Cabbage Soup is prepared in 55 minutes, perfect for a quick meal. Serve this soup with grilled chicken breast, whole-grain bread, and cucumber salad. Store this soup for some time, so it is perfect for meal prep.

STATS:

• Calories: 210 kcal
• Prep Time: 20 minutes
• Serving Size: 2 cups
• Cooking Duration: Thirty-five minutes
• Cuisine: Mediterranean
• Total Time: 55 minutes
• Course: Soup, Main Course
• Diet: High-Protein
• Servings: 8

TOOLS:

• Big soup pot
• Chopping board
• Small bowl
• Knife
• Wooden spoon
• Ladle

INGREDIENTS:

• 3 tbsp. olive oil
• 1 medium yellow onion
• 4 carrots
• 6 cloves garlic
• 1 head green cabbage
• 8 cups vegetable broth
• 2 cups water
• 1 tsp.  salt
• ¼ cup lemon juice
• ½ tsp. black pepper
• Lemon zest, for garnish
• ¼ cup unsalted butter
• ¼ cup fresh dill
• ½ cup plain strained Greek yogurt — whole-milk

INGREDIENT NOTES:

OLIVE OIL:

• We have to utilize the olive oil to sauté the vegetables and create a rich and flavorful base for this soup. It will also add healthy fats and a subtle Mediterranean-inspired flavor.

YELLOW ONION:

• Add the yellow onion to include the naturally sweet and savory taste in the broth. We have to chop it into small and even pieces so it cooks properly and combines nicely with the other ingredients.

CARROTS:

• Add the carrots to include the natural sweet taste, color, and tender texture in the soup.

GARLIC:

• Add the fresh garlic to include the bold and aromatic flavor in this soup. Mince it finely and avoid overcooking it, as the burnt garlic can add a bitter taste.

GREEN CABBAGE:

• Add the green cabbage as the main ingredient of this soup to offer a satisfying texture and nutritional value. It will become tender during cooking and also add fiber to the dish.

VEGETABLE BROTH:

• We have to utilize the lower-sodium vegetable broth to form a flavorful base for this soup. It will also help us control the salt content, and it is best to use a good-quality broth for better flavor.

LEMON JUICE:

• Add the fresh lemon juice to include the bright and tangy flavor and balance the rich taste of the soup. We have to add it near the end of cooking so it maintains its fresh flavor.

BUTTER:

• Add the unsalted butter to include the richness and form a smooth and silky texture in the soup. We have to add it in small pieces so it melts evenly into the broth.

FRESH DILL:

• We have to utilize the fresh dill to include the bright and herbaceous flavor that pairs nicely with the lemon and cabbage. You can also add more fresh dill as a garnish to offer additional freshness.

GREEK-STYLE YOGURT:

• Add the whole-milk Greek-style yogurt to make the soup creamy and increase the protein content. We have to temper it with the warm broth before adding it to the soup to prevent curdling.

INSTRUCTIONS:

1. Add the oil to a big pot & heat it on medium flame.
2. Add the chopped veggies to it and cook for five to seven minutes by mixing them till soft.
3. Put the garlic in it and toss for half a minute till we get a nice aroma.
4. Include the chopped cabbage in it and mix properly, then cook for three to five minutes till the cabbage gets soft.
5. Include the vegetable broth & water, then add the black pepper and salt and mix.
6. Allow the soup to come to a boil, then decrease the flame to low, cover it, and leave it to simmer for 25 minutes till the cabbage gets soft.
7. Include the dill, butter, and lemon juice and leave it to cook for two to three minutes till the butter melts properly.
8. Include the Greek yogurt and warm soup in a small vessel and whisk it slowly to temper the yogurt.
9. Add this mixture to the soup on low flame and don’t let the soup boil.
10. Now serve the soup with dill & lemon zest.

SERVING SUGGESTIONS:

HIGH-PROTEIN OPTIONS:

• Grilled Chicken Breast
• Turkey Meatballs
• Baked Salmon
• Grilled Shrimp
• Cottage Cheese Toast

BREAD OPTIONS:

• Whole-Grain Bread
• Garlic Toast
• Protein Bread
• Rye Bread
• Whole-Wheat Pita

FRESH SIDES:

• Cucumber Salad
• Greek Salad
• Tomato Salad
• Arugula Salad
• Mixed Green Salad

MEDITERRANEAN SIDES:

• Hummus
• Roasted Chickpeas
• Marinated Olives
• Feta Cheese
• Whole-Grain Crackers

TIPS:

• We have to chop the cabbage into equal sizes so it cooks in equal time.
• Properly squeeze the lemon juice to add the bright taste.
• Squeeze the lemon juice in last so the flavor will remain bright.
• Include the white beans, lentils, or chicken shreds in the soup to add extra protein to it.

STORAGE INFORMATION:

FRIDGE:

• We have to cool the soup, then add it to the box and store for four days.

FREEZER:

• You can freeze the soup before the yogurt addition for two months.

FAQs:

How to add extra protein in it?

• Include the chicken shreds, turkey, chickpeas, lentils, tofu, and white beans in the soup to add extra protein to it.

Could we make the soup without dairy?

• Yes, add extra olive oil and vegan yogurt to make it without dairy.

Can we make the soup creamier?

• Yes, we would easily make the soup creamier by adding extra Greek yogurt or blending a small portion of it for this purpose.

NUTRITIONAL INFORMATION:

Calories: 210 kcal

Net Carbs: 16 g

Total Carbs: 22 g

Fiber: 6 g

Protein: 9 g

Fat: 12 g

Iron: 2 g

Serving Size: 2 cups

Vitamin A: 1 g

Calcium: 0.18 g

Sodium: 0.55 g

Potassium: 0.65 g

Servings: 8