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Chicken Cabbage Roll Soup – A Light, Tomato-Based Protein Rich Weight Loss Recipe

Last Updated on December 22, 2024 by Arif Chowdhury

If you’re on a quest for a hearty yet healthy meal that satisfies your cravings without packing on the pounds!

Enter the delightful Chicken Cabbage Roll Soup. This comforting dish combines all the classic flavors of stuffed cabbage rolls—think tender cabbage, savory meat, and tangy tomato sauce—into a light, nutritious soup.

Perfect for chilly evenings or when you need a boost of comfort food without the guilt, this recipe is a game changer for anyone looking to enjoy a weight loss-friendly meal.

Why Chicken Cabbage Roll Soup?

Cabbage rolls are a beloved dish in many cultures, often filled with a mixture of meat and rice, then baked in a rich tomato sauce.

However, traditional recipes can be heavy and calorie-laden. By transforming these flavors into a soup, we achieve a lighter version that’s just as satisfying.

Nutritional Benefits

  • Low-Calorie Delight: One cup of this soup contains approximately 200 calories, making it a great choice for those looking to lose weight.
  • Rich in Fiber: Cabbage is high in fiber, which aids digestion and keeps you feeling full longer. In fact, one cup of cooked cabbage contains about 4 grams of fiber!
  • Packed with Vitamins: Cabbage is rich in vitamins C and K, both essential for overall health. It’s also low in carbohydrates, making it a perfect fit for various diets.

Ingredients You’ll Need

To whip up this delicious soup, gather the following ingredients:

For the Soup Base

  • 1 pound ground chicken: Lean and packed with protein.
  • 1 medium onion, chopped: Adds depth and sweetness.
  • 2 cloves garlic, minced: A must for flavor.
  • 1 large head of cabbage, chopped: The star of our show!
  • 4 cups low-sodium chicken broth: For a rich base.
  • 1 can (14.5 oz) diced tomatoes: Adds acidity and flavor.
  • 1 can (6 oz) tomato paste: For thickness and richness.
  • 1 tablespoon olive oil: For sautéing.
  • 1 teaspoon dried oregano: For that classic Italian flavor.
  • 1 teaspoon paprika: Adds warmth and color.
  • Salt and pepper to taste: Essential seasonings.

Optional Add-Ins

  • 1 cup cooked brown rice or quinoa: For added texture and nutrition.
  • Fresh parsley, chopped: For garnish and freshness.
  • Red pepper flakes: If you like a little heat!

Cooking Method: Step-by-Step

Now that you’ve gathered your ingredients, let’s dive into the cooking process!

Step 1: Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent.

Then, add the minced garlic and cook for an additional minute until fragrant. This step lays a flavorful foundation for your soup!

Step 2: Brown the Chicken

Next, add the ground chicken to the pot. Use a wooden spoon to break it up, cooking until it’s no longer pink.

This usually takes about 5-7 minutes. Season it with salt, pepper, oregano, and paprika to infuse the chicken with flavor.

Step 3: Add the Veggies

Once the chicken is cooked, it’s time to add the chopped cabbage. Stir it in and let it wilt for about 5 minutes. Cabbage cooks down quite a bit, so don’t be alarmed by the initial volume!

Step 4: Incorporate the Tomatoes and Broth

After the cabbage has softened, add the diced tomatoes (with their juice) and the tomato paste. Pour in the chicken broth, stirring everything together. This is where the magic happens—the soup begins to take shape!

Step 5: Simmer

Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for about 20-30 minutes.

This allows the flavors to meld beautifully. If you’re adding rice or quinoa, stir it in during the last 10 minutes of cooking.

Step 6: Taste and Adjust

Once the soup has simmered, taste it. You might want to add a touch more salt, pepper, or even some crushed red pepper flakes if you enjoy a bit of spice.

Step 7: Serve

Ladle the soup into bowls and garnish with fresh parsley if desired. This soup is delicious on its own but pairs wonderfully with a slice of whole-grain bread for dipping!

Storing and Freezing Tips

This Chicken Cabbage Roll Soup is perfect for meal prep! You can store leftovers in an airtight container in the refrigerator for up to 4 days. If you want to freeze it, allow the soup to cool completely, then transfer it to freezer-safe containers.

It will keep well for up to 3 months. When you’re ready to enjoy it again, simply thaw in the fridge overnight and reheat on the stovetop.

Health Benefits of Cabbage

Cabbage isn’t just a tasty addition to your soup; it also boasts numerous health benefits:

  • Weight Management: Due to its low calorie and high fiber content, cabbage can help you feel full without overeating.
  • Antioxidant Properties: Cabbage is rich in antioxidants, which can help reduce inflammation and lower the risk of chronic diseases.
  • Heart Health: The potassium in cabbage can help regulate blood pressure, while its fiber content supports heart health.

Final Thoughts

The Chicken Cabbage Roll Soup is not just a meal; it’s a cozy hug in a bowl. It captures all the nostalgic flavors of stuffed cabbage rolls while being light enough for everyday enjoyment.

Whether you’re on a weight loss journey or simply seeking a wholesome dish, this recipe is sure to become a staple in your kitchen.

So, gather your ingredients, roll up your sleeves, and let the aromas fill your home. This soup is not just about nourishment; it’s about creating warm memories around the dinner table. Enjoy every spoonful, and don’t forget to share your creation with family and friends!