This is a low-calorie, vegetable-packed cabbage soup that can be useful as a filling meal when you’re trying to reduce overall calorie intake. It is not literally a “fat-burning” food—no soup can directly melt body fat—but cabbage and other vegetables add volume and fiber for relatively few calories. Similar cabbage soups use cabbage, carrots, tomatoes, celery, onion, garlic, and broth.
Ingredients
Servings: 6
Prep time: 15 minutes
Cook time: 35–40 minutes
Total time: 50–55 minutes
1 tablespoon extra-virgin olive oil
1 medium onion, diced
3 cloves garlic, minced
6 cups green cabbage, shredded
2 medium carrots, diced
2 celery stalks, sliced
1 green bell pepper, diced
1 can (14.5 oz / 411 g) diced tomatoes, preferably no-salt-added
5 cups low-sodium vegetable or chicken broth
1 teaspoon Italian seasoning
½ teaspoon smoked paprika
½ teaspoon dried oregano
½ teaspoon black pepper
¼ teaspoon red pepper flakes, optional
1 tablespoon fresh lemon juice
2 tablespoons fresh parsley, chopped
Salt, to taste
Instructions
Prepare the vegetables: Wash and chop all vegetables. Shred the cabbage into bite-sized pieces.
Sauté the aromatics: Heat olive oil in a large soup pot over medium heat. Add onion, celery, and bell pepper. Cook for 4–5 minutes until slightly softened.
Add garlic: Stir in minced garlic and cook for another 30–60 seconds, just until fragrant.
Add cabbage and carrots: Add the shredded cabbage and carrots. Cook for about 3–4 minutes, stirring occasionally.
Add tomatoes and broth: Pour in the diced tomatoes and low-sodium broth.
Season: Add Italian seasoning, smoked paprika, oregano, black pepper, and red pepper flakes if using.
Simmer: Bring the soup to a gentle boil. Reduce heat, cover, and simmer for 30–35 minutes, or until the cabbage and carrots are tender. Similar vegetable cabbage-soup recipes generally simmer until the vegetables are soft.
Finish: Turn off the heat and stir in lemon juice and fresh parsley. Taste and adjust salt and pepper.
Serve: Ladle into bowls and serve hot.
Nutrition Information
Approximate per serving, based on the ingredients above; actual values vary by brands and portion size.
Calories: ~110–130
Protein: ~4 g
Carbohydrates: ~22 g
Fat: ~3 g
Saturated fat: ~0.5 g
Fiber: ~5–6 g
Sugar: ~9–11 g
Sodium: ~350–500 mg, depending mainly on the broth and tomatoes
Vitamin C: High
Vitamin A: High
Potassium: Moderate to high
For comparison, a low-sodium cabbage soup from the National Kidney Foundation provides 58 calories, 8 g carbohydrate, 2 g protein, and 2 g fiber per serving.
Why It’s a Good Weight-Loss-Friendly Choice
Low in calories: Lots of vegetables provide a large portion for relatively few calories.
High in vegetables: Cabbage, carrots, celery, tomatoes, and peppers provide fiber and micronutrients.
Filling: The combination of vegetables and broth makes a substantial-volume meal.
Low fat: Only a small amount of olive oil is needed.
Easy meal prep: It reheats well and can be portioned for several meals.
Important Note About “Fat-Burning”
Cabbage soup does not directly burn body fat. Weight loss primarily comes from maintaining a calorie deficit over time. The advantage of this soup is that it can help make a calorie-controlled diet more satisfying.
Variations
For more protein:
Add 1–2 cups shredded cooked chicken, turkey, beans, or lentils.
For a keto/low-carb version:
Reduce or omit the carrots and use extra cabbage, zucchini, celery, and spinach.
For extra spice:
Add cayenne pepper or additional red pepper flakes.
For Mediterranean flavor:
Add oregano, parsley, lemon juice, and a small amount of chopped zucchini.
For a heartier meal:
Add cooked lean chicken or turkey. Cabbage soup recipes can easily be adapted with cooked meat or beans for additional protein.
Storage
Refrigerator: Store in an airtight container for 4–5 days.
Freezer: Freeze individual portions for up to 3 months for best quality.
Reheat gently on the stovetop or in the microwave until thoroughly hot.
Q&A
Q: Can I eat cabbage soup every day?
A: It can be part of a healthy diet, but don’t rely on soup alone. Include adequate protein, healthy fats, whole foods, and a variety of vegetables.
Q: Is this soup keto?
A: The recipe is relatively low in calories but is not strictly keto because carrots and tomatoes contribute carbohydrates. For a stricter keto version, reduce the carrots and use more low-carb vegetables.
Q: Can I make it vegetarian?
A: Yes. Simply use low-sodium vegetable broth instead of chicken broth.
Q: Can I make it vegan?
A: Yes. Use vegetable broth and make sure your canned tomatoes and seasonings contain no animal-derived ingredients.
Q: Can I add chicken?
A: Absolutely. Cooked shredded chicken is an excellent way to increase the protein and make the soup more satisfying.
Q: Can I make it in a slow cooker?
A: Yes. Add the ingredients to the slow cooker and cook until the vegetables are tender. Slow-cooker cabbage soup recipes commonly use several hours of cooking.
Q: Is cabbage soup good for weight loss?
A: It can be a useful low-calorie meal, particularly when it replaces a higher-calorie meal. However, sustainable weight loss depends on your overall eating pattern and calorie intake, not one specific soup.
Q: Can I eat this at night?
A: Yes. It’s a light, vegetable-based dinner option. If you’re hungry afterward, add a protein source such as chicken, beans, lentils, or Greek yogurt on the side.
Q: How can I make it more filling?
A: Add lean protein and/or beans. Protein generally makes a meal more satisfying than vegetables and broth alone.
With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.
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