Chunky Cabbage and Bean Soup

Hello comfort in a warm bowl ... Hmmmmmmmm!


I purchased a massive green cabbage the other day. Literally, it was the size of soccer ball (maybe even bigger). As I can only eat so much coleslaw and vegetable stir fries, I was on a mission to get more creative with this under - used vegetable.


As the cooler weather starts to settle in and we are getting ready for another cold winter, the craving for soup gets stronger. So, that's kind of how this chunky meal was discovered.

This vegetarian - focused recipe makes a massive pot of soup. By using inexpensive pantry staples, it is a great meal option when fresh produce is running low and when you need a filling meal that won't break the bank. Also it's a great recipe for meal prepping and cooking ahead of time.


I prefer to keep it chunky as opposed to blending it up as I enjoy the textures from the soft cabbage and the flavour bursts of the butter beans ... but you can decide that for yourself!

Serving Size: Serves 6

Prep Time: 10 minutes

Cooking Time: 40 minutes or longer


Ingredients:

  • 1 medium onion, diced

  • 1 - 2 cloves of garlic, minced

  • 2 tsp (10 ml) smoked paprika

  • 4 cups (1 liter) low sodium vegetable stock

  • 1 cup (250 ml) water

  • 1/2 medium cabbage, shredded

  • 1 medium sweet potato (200 - 300g), diced

  • 1 x 400g tin butter beans, rinsed and drained

  • 2 Tbsp (30 ml) finely chopped fresh or dried herbs (such as dill, oreganum or thyme)

  • Salt and black pepper to season

  • Nutritional yeast or grated cheese for serving


*Optional vegetables to add: 1 large carrots and 1 celery stalk, sliced


Method:

  1. Take a large pot and place it over medium heat. Add the onion and cook for 3 - 4 minutes, or until they become soft and begin to caramelize. No oil is needed as you can use splashes of water to prevent the onions from sticking to the pot.

  2. Add the garlic and smoked paprika, stirring for 1 minute or until fragrant.

  3. Add the stock and water. Cover the pot and raise the heat to bring it to a boil. Once boiling, add the shredded cabbage, diced potatoes and sliced carrots and celery (if using).

  4. Reduce the heat to a simmer and partially cover the pot. Simmer for at least 30 minutes to make sure the potatoes and vegetables are soft and tender. The longer you cook it, the more aromatic the soup becomes. I would suggest to cook it on a low heat for at least an hour.

  5. Add the butter beans and herbs. Season with salt and black pepper. Give it another 10 minutes to allow the beans to heat through.

  6. Serve warm with nutritional yeast or grated cheese and a slice of fresh bread.


Top Tip: This soup tastes even better the following day as it allows for the flavours to become even more enhanced. Yummmmmmm!

A great way to incorporate leftover cabbage into a delicious hearty soup.

Dietitian's Notes:

Cabbage:

  • This lettuce - lookalike vegetable is actually a member of the cruciferous vegetable family, making it a nutrient and anti - oxidant powerhouse. This means they help to fight against inflammation and protect the body against free radical damage. They also contain glucosinolates which have strong anti - cancer fighting properties.

  • Cabbage is particularly rich in Vitamin K (helps with blood clotting), Vitamin C (immune boosting), Vitamin B6 and Folate (necessary for cell growth) as well as Fiber (hello healthy regular bowel movements and improved gut health).

  • By cooking the cabbage, it helps to break it down and aids in easier digestion, allowing for your gut bacteria (microbiome) to absorb and utilize all the nutrients.


#nutrition #cabbage #butterbeans #soup #chunky #hearty #healthy #plantbased #vegetarian #vegan #variety #vegetable #fiber #digestion #antioxidants #dietitianrecipes

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© Copyright by Tessa Hille Dietetics 2020

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