admin1 Warm, comforting, and incredibly satisfying, this Low-Calorie Cabbage and Onion Soup is a simple vegetable-based recipe that’s perfect for anyone looking for a light yet flavorful meal. Made with tender cabbage, sweet onions, garlic, and a savory broth, this soup is naturally low in calories while still delivering plenty of taste and texture.
Whether you’re meal prepping for the week, enjoying a healthy lunch, or looking for a cozy dinner option, this cabbage and onion soup is budget-friendly, easy to prepare, and packed with nourishing vegetables.
Why You’ll Love This Recipe
- Naturally low in calories
- Made with affordable pantry ingredients
- Rich in vegetables and fiber
- Easy one-pot recipe
- Perfect for meal prep
- Vegan and vegetarian friendly
- Ready in under an hour
- Light yet filling
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
Servings: 6
Ingredients
For the Soup
- 1 tablespoon olive oil
- 2 large onions, thinly sliced
- 4 cloves garlic, minced
- 1 small green cabbage, shredded (about 6 cups)
- 2 carrots, diced
- 2 celery stalks, diced
- 6 cups low-sodium vegetable broth
- 1 can (14 oz / 400g) diced tomatoes
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley
- ½ teaspoon black pepper
- ½ teaspoon salt (or to taste)
- 1 bay leaf
Optional Garnishes
- Fresh parsley
- Green onions
- Cracked black pepper
- Lemon wedges
Equipment Needed
- Large soup pot or Dutch oven
- Wooden spoon
- Cutting board
- Sharp knife
- Measuring cups and spoons
Instructions
Step 1: Sauté the Onions
Heat olive oil in a large soup pot over medium heat.
Add sliced onions and cook for 8–10 minutes, stirring occasionally, until softened and lightly golden.
This step develops a rich, sweet flavor base for the soup.
Step 2: Add Garlic and Vegetables
Stir in:
- Garlic
- Carrots
- Celery
Cook for 3–4 minutes until fragrant.
Add the shredded cabbage and stir until it begins to soften slightly.
Step 3: Add Broth and Seasonings
Pour in:
- Vegetable broth
- Diced tomatoes
Add:
- Thyme
- Parsley
- Salt
- Pepper
- Bay leaf
Stir well to combine.
Step 4: Simmer
Bring the soup to a gentle boil.
Reduce heat to low.
Cover partially and simmer for:
25–30 minutes
until the cabbage is tender and the flavors have blended together.
Cooking Temperature
- Simmering Temperature: 185–200°F (85–93°C)
Step 5: Taste and Adjust
Remove the bay leaf.
Taste and adjust seasoning if necessary.
For a brighter flavor, squeeze in a little fresh lemon juice before serving.
Step 6: Serve
Ladle into bowls and garnish with fresh parsley, green onions, or cracked black pepper.
Serve hot.
Tips for the Best Cabbage Soup
Slice the Cabbage Thinly
Thin strips cook more evenly and create a pleasant texture.
Caramelize the Onions
Allowing the onions to develop some color adds depth and sweetness.
Use Quality Broth
A flavorful broth makes a significant difference in the finished soup.
Don’t Overcook
The cabbage should be tender but not mushy.
Variations
Extra Vegetable Version
Add:
- Zucchini
- Green beans
- Bell peppers
Protein-Packed Soup
Add:
- White beans
- Chickpeas
- Lentils
Spicy Cabbage Soup
Add:
- Red pepper flakes
- Hot sauce
Herb Garden Soup
Use fresh herbs such as:
- Thyme
- Parsley
- Dill
Tomato-Free Version
Omit the tomatoes and increase broth by 1 cup.
Storage Instructions
Refrigerator
Store in an airtight container for up to 5 days.
Freezer
Freeze for up to 3 months.
Cool completely before freezing.
Reheating Instructions
Stovetop
Heat over medium heat until warmed through.
Microwave
Heat individual servings for 2–3 minutes, stirring halfway through.
Health Benefits
Cabbage
Cabbage is naturally low in calories while providing:
- Fiber
- Vitamin C
- Vitamin K
- Folate
Onions
Onions contribute flavor and contain beneficial plant compounds.
Carrots and Celery
These vegetables add nutrients, color, and texture without significantly increasing calories.
Hydration
The broth-based nature of the soup contributes to fluid intake and can help create a satisfying meal.
Frequently Asked Questions
Can I use red cabbage?
Yes, though it will change the color and flavor slightly.
Is this soup good for meal prep?
Absolutely. The flavors often improve after a day in the refrigerator.
Can I make it in a slow cooker?
Yes. Add all ingredients and cook on LOW for 6–7 hours or HIGH for 3–4 hours.
Can I blend the soup?
You can partially blend it for a thicker texture while leaving some vegetables intact.
Is it vegan?
Yes, when made with vegetable broth.
Nutritional Information
Approximate values per serving (based on 6 servings):
| Nutrient | Amount |
|---|---|
| Calories | 85 |
| Protein | 3g |
| Carbohydrates | 16g |
| Fat | 2g |
| Saturated Fat | 0g |
| Fiber | 5g |
| Sugar | 8g |
| Sodium | 340mg |
| Potassium | 420mg |
| Vitamin C | 55% DV |
Nutritional values are estimates and may vary depending on ingredients used.
