Vegan cabbage soup is a nourishing and hearty dish that’s perfect for any season. Made with simple, wholesome ingredients, it provides a wealth of flavors and nutrients in every spoonful. This recipe combines fresh vegetables, rich spices, and fiber-packed beans to create a soup that’s as satisfying as it is healthy. Whether you’re following a vegan diet or simply seeking a tasty way to enjoy cabbage, this soup is an excellent choice. Let’s dive into the ingredients, step-by-step instructions, and tips to make the best vegan cabbage soup!
Why Vegan Cabbage Soup is a Great Choice
Vegan cabbage soup is both filling and low in calories, making it ideal for those looking to enjoy a satisfying meal without added guilt. Packed with vegetables, plant-based protein, and complex carbohydrates, it provides essential vitamins, minerals, and antioxidants that support a balanced diet. Cabbage, the star ingredient, is rich in fiber and Vitamin C, supporting digestive health and immune function. Additionally, the beans add protein and texture, making this soup a well-rounded and complete meal.
Ingredients for Vegan Cabbage Soup
Here’s what you’ll need to prepare this delicious and nutritious soup:
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 3 medium carrots, diced
- 2 ribs celery, diced
- 4 cloves garlic, minced
- 1 tablespoon tomato paste
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- ½ teaspoon crushed red pepper (optional, for a hint of spice)
- 1 bay leaf
- 8 cups vegetable broth (use low-sodium if preferred)
- ½ medium green cabbage, cored and chopped (about 6 cups)
- 1 (14.5-ounce) can fire-roasted or regular tomatoes
- 1 (15-ounce) can cannellini beans, rinsed and drained (about 1.5 cups)
- 3 medium gold potatoes, peeled and diced (about 1 lb)
- 1 teaspoon sea salt, more to taste
- Fresh ground pepper, to taste
- ¼ cup fresh chopped parsley for garnish, plus extra for serving
Step-by-Step Instructions to Make Vegan Cabbage Soup
1. Sauté the Vegetables
In a large stockpot, warm the olive oil over medium heat. Once heated, add the diced onion, carrot, and celery along with a pinch of salt. Sauté the vegetables for about 5-7 minutes or until they release their aroma and start to soften. This step is crucial to building a rich base flavor for your soup.
2. Add the Seasonings
Next, add in the garlic, tomato paste, thyme, smoked paprika, and crushed red pepper (if using) to the pot. Stir everything together and cook for about 30-60 seconds, just until the garlic becomes fragrant. These seasonings infuse the soup with a depth of flavor and a subtle smokiness that complements the other ingredients.
3. Pour in the Broth and Vegetables
Now, pour in the vegetable broth and add the cabbage, tomatoes, potatoes, bay leaf, salt, and pepper. Increase the heat and bring the mixture to a low boil, then reduce the heat to maintain a gentle simmer. Allow the soup to cook for about 15 minutes, stirring occasionally. This step helps the cabbage and potatoes absorb the flavors from the broth and seasonings.
4. Add the Cannellini Beans
After simmering for 15 minutes, add the cannellini beans to the pot. Continue to cook for another 5-10 minutes or until the cabbage and potatoes are tender. The beans add a creamy texture and protein boost to the soup, making it more filling and nutritious.
5. Finish and Serve
Remove the pot from heat. Discard the bay leaf and adjust the seasoning to taste, adding more salt and pepper if needed. Garnish with fresh chopped parsley for a burst of color and flavor. Serve the soup warm, with extra parsley sprinkled on top for added freshness.
Tips for the Perfect Vegan Cabbage Soup
Choose Fresh Ingredients
For the best flavor, use fresh vegetables and high-quality spices. Fresh cabbage, carrots, and celery enhance the soup’s taste and texture, while fresh garlic and herbs create a rich and aromatic base.
Experiment with Seasonings
This soup is versatile and can be customized to your taste. For a spicier kick, increase the crushed red pepper. If you prefer a more savory flavor, add an extra teaspoon of thyme or even a dash of rosemary.
Add More Protein or Grains
To make the soup even heartier, consider adding additional beans like chickpeas or black beans. You could also add cooked quinoa, brown rice, or even a handful of barley. These additions create a more filling meal and add complex carbs that support sustained energy.
Adjust the Consistency
For a thicker soup, mash some of the potatoes and beans with a spoon or potato masher right in the pot. This adds creaminess without needing dairy or additional thickeners. For a thinner soup, simply add more vegetable broth until you reach your desired consistency.
Storing and Freezing
This soup is excellent for meal prep as it stores and reheats well. Store leftovers in an airtight container in the refrigerator for up to 4 days. To freeze, let the soup cool completely, then transfer it to a freezer-safe container. Freeze for up to 3 months. Reheat on the stovetop or in the microwave, adding a splash of vegetable broth if needed to thin it out.
Nutritional Benefits of Vegan Cabbage Soup
Vegan cabbage soup offers numerous health benefits, making it a great addition to any balanced diet:
- High in Fiber: Cabbage, beans, and potatoes provide a great source of dietary fiber, which promotes digestive health and helps keep you full longer.
- Rich in Antioxidants: Ingredients like cabbage, garlic, and tomatoes are high in antioxidants, which help protect your cells from oxidative stress.
- Vitamins and Minerals: This soup provides a variety of essential nutrients, including Vitamin C, potassium, and Vitamin K, which support immune health, heart function, and bone strength.
- Low in Calories and Fat: Ideal for those looking to enjoy a lighter, yet satisfying meal, vegan cabbage soup is low in calories and saturated fat, making it heart-healthy and weight-friendly.
Serving Suggestions
Vegan cabbage soup is delicious on its own, but you can pair it with some sides to make a complete meal:
- Whole-Grain Bread: Serve with a slice of whole-grain bread or a crusty baguette to dip into the broth.
- Green Salad: A fresh salad with leafy greens, cucumber, and cherry tomatoes complements the flavors of the soup.
- Avocado Toast: For a creamy addition, serve with avocado toast. The richness of avocado pairs wonderfully with the fresh, slightly tangy flavors of the soup.
Conclusion
Vegan cabbage soup is a nutritious, comforting, and versatile dish perfect for any occasion. Made with simple ingredients like cabbage, carrots, celery, and beans, it’s easy to prepare and customize to suit your taste. Whether you’re a long-time vegan or just looking for a plant-based meal to try, this soup is an excellent addition to your recipe collection. With its blend of flavors, ease of preparation, and health benefits, vegan cabbage soup is a recipe you’ll want to make again and again.