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Why You'll Love This lowcalorie cabbage and kale soup with garlic for family suppers
- Easy to Make: This recipe is simple and requires minimal ingredients, making it perfect for a weeknight dinner.
- Low in Calories: With only 150 calories per serving, this soup is a great option for those looking to lose weight or maintain a healthy diet.
- Packed with Nutrients: Cabbage and kale are both superfoods, rich in vitamins, minerals, and antioxidants that will keep you feeling energized and focused.
- Customizable: Feel free to add your favorite spices, herbs, or proteins to make this recipe your own.
- Comforting: There's nothing like a warm, comforting bowl of soup to soothe the soul and bring people together.
- Affordable: This recipe is budget-friendly and uses affordable ingredients that won't break the bank.
- Make-Ahead: You can prepare this soup up to 2 days in advance, making it perfect for meal prep or busy families.
- Freezer-Friendly: This soup freezes beautifully, so you can enjoy it all year round.
Ingredient Breakdown
The key ingredients in this recipe are cabbage, kale, garlic, chicken broth, and olive oil. Cabbage and kale provide a boost of vitamins and minerals, while garlic adds a depth of flavor. Chicken broth is used as a base, and olive oil is used for sautéing. When selecting cabbage and kale, look for fresh, crisp leaves with no signs of wilting. You can also use frozen or canned alternatives if fresh is not available. For garlic, choose firm, plump cloves with no signs of sprouting. As for chicken broth, you can use low-sodium or homemade broth for a healthier option. Finally, choose a high-quality olive oil for the best flavor.
How to Make lowcalorie cabbage and kale soup with garlic for family suppers
Chop 1 head of cabbage and 2 cups of kale into small pieces, removing any stems or tough leaves.
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 3 cloves of minced garlic and sauté until fragrant, about 1-2 minutes.
Add the chopped cabbage and kale to the pot, stirring to combine with the garlic and oil. Cook until the vegetables are tender, about 5-7 minutes.
Pour in 4 cups of chicken broth, bringing the mixture to a boil. Reduce the heat to low and simmer for 10-15 minutes or until the soup has reached your desired consistency.
Season the soup with salt, pepper, and any other desired herbs or spices. Serve hot, garnished with a sprinkle of chopped fresh herbs or a dollop of low-fat sour cream.
If desired, add cooked chicken, beans, or whole grains such as brown rice or quinoa to increase the protein and fiber content of the soup.
Tips for Perfect Results
For the best flavor and texture, use fresh cabbage and kale. Avoid wilted or old leaves, as they can be bitter and unappetizing.
Cook the soup until the vegetables are tender, but still crisp. Overcooking can result in a mushy, unappetizing texture.
Add your favorite herbs and spices to give the soup a unique flavor. Some options include paprika, cumin, or chili flakes.
For a creamy soup, add a splash of low-fat cream or Greek yogurt. You can also puree the soup in a blender for a smooth texture.
This soup freezes beautifully, so feel free to make a big batch and freeze it for up to 3 months. Simply thaw and reheat when needed.
If you like a little spice, add some diced jalapenos or red pepper flakes to give the soup a kick.
Common Mistakes to Avoid
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Overcooking the Vegetables: What goes wrong is that the vegetables become mushy and unappetizing.
Fix: Cook the soup until the vegetables are tender, but still crisp. Check the soup frequently to avoid overcooking.
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Not Using Fresh Ingredients: What goes wrong is that the soup lacks flavor and texture.
Fix: Use fresh cabbage and kale for the best flavor and texture. Avoid wilted or old leaves, as they can be bitter and unappetizing.
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Not Seasoning Enough: What goes wrong is that the soup is bland and unappetizing.
Fix: Season the soup with salt, pepper, and any other desired herbs or spices. Taste and adjust as needed to ensure the soup is flavorful and delicious.
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Not Freezing Correctly: What goes wrong is that the soup becomes icy and unappetizing.
Fix: Freeze the soup in airtight containers or freezer bags, making sure to remove as much air as possible before sealing. Label and date the containers, and store them in the freezer for up to 3 months.
Variations & Substitutions
Add diced jalapenos or red pepper flakes to give the soup a spicy kick.
Add a splash of low-fat cream or Greek yogurt to give the soup a creamy texture.
Replace the chicken broth with vegetable broth and omit any animal products for a vegan-friendly version.
Add cooked chicken, beans, or tofu to increase the protein content of the soup.
Use low-sodium chicken broth and omit any added salt for a low-sodium version.
Use gluten-free chicken broth and omit any gluten-containing ingredients for a gluten-free version.
Storage & Make-Ahead
Store the soup in an airtight container at room temperature for up to 2 hours. Reheat to an internal temperature of 165°F (74°C) before serving.
Store the soup in an airtight container in the refrigerator for up to 3 days. Reheat to an internal temperature of 165°F (74°C) before serving.
Store the soup in airtight containers or freezer bags, making sure to remove as much air as possible before sealing. Label and date the containers, and store them in the freezer for up to 3 months. Thaw overnight in the refrigerator and reheat to an internal temperature of 165°F (74°C) before serving.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Is this soup gluten-free?
Yes, this soup is gluten-free, but make sure to use gluten-free chicken broth to ensure that it remains gluten-free.
Can I freeze this soup?
Yes, you can freeze this soup for up to 3 months. Simply thaw and reheat when needed. Make sure to label and date the containers, and store them in the freezer at 0°F (-18°C) or below.
How do I reheat the soup?
To reheat the soup, simply microwave it for 30-60 seconds or until hot, or reheat it on the stovetop over low heat, stirring occasionally, until warmed through.
Can I use frozen cabbage and kale?
Yes, you can use frozen cabbage and kale, but make sure to thaw and squeeze out any excess water before using.
Is this soup suitable for a low-sodium diet?
Yes, this soup is low in sodium, but make sure to use low-sodium chicken broth to keep the sodium content low. You can also omit any added salt to reduce the sodium content even further.
Can I add other ingredients to the soup?
Yes, feel free to add your favorite ingredients to make the soup your own. Some options include diced chicken, beans, or whole grains like brown rice or quinoa.
lowcalorie cabbage and kale soup with garlic for family suppers
Ingredients
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 cups chopped cabbage
- 1 cup chopped kale
- 2 cups low-sodium chicken broth
- 1/2 cup diced carrots
- 1/2 cup diced celery
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
- 1/4 cup chopped fresh parsley
Instructions
- Step 1: Chop the Onion and Garlic. Chop the onion and garlic, and sauté them in olive oil until softened, about 5 minutes.
- Step 2: Add the Cabbage and Kale. Add the chopped cabbage and kale to the pot, and cook until they start to soften, about 5 minutes.
- Step 3: Add the Chicken Broth and Spices. Pour in the low-sodium chicken broth, and add the dried thyme, salt, and black pepper. Stir to combine.
- Step 4: Bring to a Boil. Bring the mixture to a boil, then reduce the heat to medium-low and simmer for 20 minutes.
- Step 5: Add the Carrots and Celery. Add the diced carrots and celery to the pot, and continue to simmer for another 10 minutes.
- Step 6: Purée the Soup (Optional). Use an immersion blender to purée the soup until smooth, or leave it chunky, depending on your preference.
- Step 7: Serve and Garnish. Serve the soup hot, garnished with chopped fresh parsley and a dollop of low-fat sour cream, if desired.
Recipe Notes
- Storage tip: Let the soup cool, then refrigerate or freeze for later use.
- Make ahead: Prepare the soup up to a day in advance, and reheat when ready to serve.
- Substitution: Swap the kale for spinach or collard greens, if desired.
- Pro tip: Use low-sodium broth to control the salt content of the soup.
- Variation: Add diced cooked chicken or beans for added protein.
- Dietary restriction: This recipe is vegetarian, gluten-free, and low-calorie.
