Healthy cabbage roll soup has become my go-to for a comforting yet surprisingly light meal. I remember my grandma making stuffed cabbage rolls, and while I loved them, they were always a bit of a project. This deconstructed version captures all those amazing flavors – the savory meat, tender cabbage, and rich tomato broth – without all the fuss. It’s the perfect weeknight dinner, and the aroma filling my kitchen makes me so happy. If you’re looking for a satisfying and wholesome dish, this healthy cabbage soup recipe is a winner. Let’s get cooking!

Why You’ll Love This Healthy Cabbage Roll Soup

This recipe is a game-changer for so many reasons!

Incredible Flavor: It tastes just like traditional cabbage rolls, but in a comforting soup form.
Quick Prep: You can have this easy healthy cabbage soup on the table in under an hour.
Health Benefits: Packed with lean protein and fiber, it’s fantastic for weight loss and overall wellness.
Budget-Friendly: Uses simple, inexpensive ingredients that are easy to find at any grocery store.
Family Approved: Even picky eaters will enjoy this hearty and flavorful dish.
Versatile: Easily adaptable for different diets, making it a truly easy healthy cabbage soup for everyone.
Satisfying Meal: It’s hearty enough to be a complete meal, perfect for busy weeknights.

Ingredients for Healthy Cabbage Roll Soup

Gathering these simple cabbage roll soup ingredients is the first step to a delicious and healthy meal. This recipe focuses on lean protein and plenty of veggies to keep it light and satisfying.

1 lb lean ground beef or turkey – I prefer lean ground turkey for a lighter option, but beef works great too!
1 medium onion, chopped – about 1 cup, this adds a sweet base flavor.
2 cloves garlic, minced – essential for that classic savory depth.
2 carrots, diced – for a touch of sweetness and vibrant color.
2 celery stalks, chopped – adds a subtle savory note and texture.
1 small head of cabbage, shredded – about 4-5 cups, this is our star veggie!
1 can (14.5 oz) diced tomatoes – undrained, for that essential tomatoey base.
4 cups low-sodium beef or vegetable broth – low-sodium is key for controlling saltiness.
1 cup brown rice or quinoa – cooked according to package directions; I love using brown rice for its nutty flavor.
1 teaspoon dried thyme – a classic herb that complements cabbage beautifully.
1 teaspoon dried oregano – adds a hint of Mediterranean flavor.
Salt and pepper to taste – season as you go!
Fresh parsley for garnish – for a pop of freshness and color.

How to Make Healthy Cabbage Roll Soup

Making this unstuffed cabbage roll soup is easier than you think, and the aroma alone will make you feel cozy. Follow these simple steps for a delicious, hearty meal.

Step 1: Grab a large pot or Dutch oven. Add your 1 lb lean ground beef or turkey and cook it over medium heat. Break it up with a spoon as it browns. Once it’s nicely browned, drain off any excess fat. This is the savory foundation of our soup.
Step 2: Toss in the aromatics: 1 medium onion, chopped, 2 cloves garlic, minced, 2 carrots, diced, and 2 celery stalks, chopped. Sauté these for about 5–7 minutes, stirring occasionally, until they start to soften and release their wonderful fragrance. You’ll start to smell that classic soup base coming together!
Step 3: Now it’s time for the cabbage! Add your 1 small head of cabbage, shredded (that’s about 4-5 cups) and 1 can (14.5 oz) diced tomatoes (undrained) to the pot. Stir everything together and let it cook for another 5 minutes. The cabbage will begin to wilt down, making room for all the delicious broth. This is where it really starts to feel like an unstuffed cabbage roll soup.

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Step 4: Pour in the 4 cups low-sodium beef or vegetable broth. Stir in the cooked 1 cup brown rice or quinoa, 1 teaspoon dried thyme, and 1 teaspoon dried oregano. Bring this whole mixture up to a boil.
Step 5: Once it’s boiling, reduce the heat to low, cover the pot, and let it simmer. You’ll want to let it gently bubble away for about 30–40 minutes. This simmering time is crucial for the rice to cook through and for all those amazing flavors to meld together into a truly healthy cabbage soup recipe.
Step 6: Taste your masterpiece! Season generously with salt and pepper to taste. Ladle the hot soup into bowls. I love to garnish mine with some fresh fresh parsley for garnish for a bit of color and freshness. Enjoy your delicious bowl of unstuffed cabbage roll soup!

Pro Tips for the Best Healthy Cabbage Roll Soup

These little tricks will elevate your soup from good to absolutely incredible:

Don’t skip browning the meat! This step builds a deep, savory flavor base that’s essential for that classic cabbage roll taste.
For an even richer flavor, consider using 1 tablespoon of tomato paste with the vegetables in Step 2. It adds another layer of umami.
Shred your cabbage finely. This helps it cook down perfectly and integrate smoothly into the soup, making it a truly hearty cabbage roll soup recipe.
If you’re short on time, you can use pre-shredded cabbage from the grocery store. Just make sure it’s fresh!

What’s the secret to perfect Healthy Cabbage Roll Soup?

The secret to a truly perfect bowl of best healthy cabbage soup lies in building layers of flavor. Browning the meat well and sautéing the vegetables until tender before adding the liquids creates a rich foundation that makes all the difference. For more on building flavor, check out these tips for homemade tomato sauce.

Can I make Healthy Cabbage Roll Soup ahead of time?

Absolutely! This soup is fantastic for meal prep. You can make the entire batch ahead of time and store it in an airtight container in the refrigerator for up to 4 days. It often tastes even better the next day as the flavors meld!

How do I avoid common mistakes with Healthy Cabbage Roll Soup?

A common pitfall is overcooking the cabbage, which can make it mushy. Keep an eye on it during the simmer. Also, don’t over-season with salt initially; taste and adjust at the end, especially since broth can vary in saltiness. Learn more about vegetable gardening for the freshest ingredients.

Best Ways to Serve Healthy Cabbage Roll Soup

This rich and satisfying soup is a meal in itself, but I love pairing it with a few simple things to make it even more special. It really shines as a standalone dish, embodying everything you love about a hearty cabbage roll soup recipe.

Crusty Bread: A slice of warm, crusty bread is perfect for soaking up every last drop of the flavorful broth. A whole wheat sourdough or a simple baguette works beautifully. Try this ciabatta bread.
Side Salad: For a lighter touch, serve it with a crisp green salad dressed with a simple vinaigrette. This adds a refreshing contrast to the soup’s richness.
Dollop of Sour Cream or Greek Yogurt: A small dollop on top adds a creamy tang that complements the savory flavors wonderfully.

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Nutrition Facts for Healthy Cabbage Roll Soup

This soup is a powerhouse of nutrition, packed with flavor and goodness. Here’s a breakdown of what you can expect per serving (based on 6-8 servings):

Calories: Approx. 250-300
Fat: Approx. 8-12g
Saturated Fat: Approx. 3-5g
Protein: Approx. 15-20g
Carbohydrates: Approx. 25-35g
Fiber: Approx. 5-8g
Sugar: Approx. 8-12g
Sodium: Low-sodium broth recommended

Nutritional values are estimates and may vary based on specific ingredients used, especially the type of broth and meat.

How to Store and Reheat Healthy Cabbage Roll Soup

One of the best things about this healthy cabbage roll soup is how well it stores and reheats, making it perfect for meal prep. Once your soup has cooled down completely, transfer it into airtight containers. For storage in the refrigerator, it will keep well for about 3 to 4 days. If you’re planning further ahead, this soup freezes beautifully! Portion it into freezer-safe containers or bags, and it can be stored in the freezer for up to 3 months. This makes having a delicious, home-cooked meal ready in a flash incredibly easy.

When you’re ready to enjoy your soup again, reheating is simple. For refrigerated soup, you can gently warm it on the stovetop over medium-low heat, stirring occasionally, until heated through. Alternatively, you can microwave individual portions for a minute or two, stirring halfway through. Frozen soup should be thawed overnight in the refrigerator before reheating using either of these methods. This ensures you can always have a comforting bowl of quick healthy cabbage roll soup ready whenever you crave it.

Frequently Asked Questions About Healthy Cabbage Roll Soup

What is healthy cabbage roll soup?

Healthy cabbage roll soup is essentially a deconstructed version of the classic stuffed cabbage roll, transformed into a comforting and nutritious soup. It captures the savory flavors of ground meat, cabbage, tomatoes, and seasonings in a broth-based format, making it lighter and often lower in calories and carbohydrates than its stuffed counterpart. It’s a fantastic way to enjoy those familiar flavors in a simpler, more wholesome meal.

Why is cabbage roll soup healthy?

This soup is considered healthy for several reasons. Cabbage itself is packed with vitamins, minerals, and fiber, which aids digestion and can contribute to weight loss. Using lean ground meat or a vegetarian alternative provides protein without excessive saturated fat. Opting for low-sodium broth and whole grains like brown rice or quinoa further boosts its nutritional profile, making it a balanced and satisfying meal that supports overall wellness and is a great addition to a healthy diet. For more on healthy eating, explore the benefits of onions.

Can I make this soup vegetarian or vegan?

Absolutely! For a delicious vegetarian cabbage roll soup, you can swap the ground meat for cooked lentils, crumbled firm tofu, or a plant-based ground meat substitute. If you’re aiming for a vegan version, ensure you use vegetable broth and omit any dairy if you typically add a dollop of sour cream or yogurt. This adaptability makes it a versatile option for many dietary needs.

What are the best serving suggestions for this soup?

This hearty soup is quite satisfying on its own, but it pairs wonderfully with a simple side salad dressed with a light vinaigrette for a refreshing contrast. A slice of crusty whole-grain bread is also perfect for soaking up the flavorful broth. For a bit of extra richness, a small dollop of plain Greek yogurt or a sprinkle of fresh dill can elevate the taste beautifully.

Variations of Healthy Cabbage Roll Soup You Can Try

This versatile recipe is a fantastic base for all sorts of delicious twists! Whether you’re watching carbs, going meat-free, or just want to mix things up, there’s a variation for you.

Low Carb Cabbage Roll Soup: For a wonderfully low carb cabbage roll soup, simply swap the brown rice for cauliflower rice. Add it in the last 10-15 minutes of simmering to prevent it from getting mushy. This version is incredibly satisfying and keeps the carb count way down.
Vegetarian Cabbage Roll Soup: Make it a hearty vegetarian cabbage roll soup by replacing the ground meat with 1.5 cups of cooked brown or green lentils, or a plant-based ground meat substitute. Use vegetable broth instead of beef broth for a fully meat-free meal that’s just as flavorful.
Spicy Kick: If you love a little heat, add a pinch of red pepper flakes along with the dried herbs in Step 4. A diced jalapeño sautéed with the onions also adds a nice warmth.
Creamy Cabbage Roll Soup: For a richer, creamier soup, stir in about 1/4 cup of plain Greek yogurt or a splash of half-and-half during the last 5 minutes of simmering. This makes it feel even more decadent.

Healthy Cabbage Roll Soup: 1 Delicious Meal

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Author: Jessica
Total Time: 1 hour
Yield: 6–8 servings 1x
Diet: Low Calorie

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Description

A hearty and nutritious soup that captures the comforting flavors of traditional stuffed cabbage rolls with a healthy, weight-loss-friendly twist. This easy-to-make, deconstructed version is packed with lean protein, fiber-rich vegetables, and whole grains, making it perfect for a satisfying meal or meal prep.

Ingredients

Scale

1 lb lean ground beef or turkey
1 medium onion, chopped
2 cloves garlic, minced
2 carrots, diced
2 celery stalks, chopped
1 small head of cabbage, shredded
1 can (14.5 oz) diced tomatoes
4 cups low-sodium beef or vegetable broth
1 cup brown rice or quinoa
1 teaspoon dried thyme
1 teaspoon dried oregano
Salt and pepper to taste
Fresh parsley for garnish

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Instructions

Brown the meat: In a large pot, cook the ground meat over medium heat until browned. Drain any excess fat.
Sauté vegetables: Add the chopped onion, garlic, carrots, and celery to the pot. Cook until the vegetables are tender, about 5–7 minutes.
Add cabbage and tomatoes: Stir in the shredded cabbage and diced tomatoes. Cook for an additional 5 minutes, allowing the cabbage to wilt slightly.
Add broth and rice: Pour in the broth and bring the mixture to a boil. Add the rice, thyme, and oregano.
Simmer: Reduce the heat and let it simmer, covered, for 30–40 minutes, or until the rice is cooked and the flavors are well combined.
Season and serve: Season with salt and pepper to taste. Ladle the healthy cabbage roll soup into bowls and garnish with fresh parsley.

Notes

For a vegetarian version, use lentils or plant-based meat substitute instead of ground meat.
For a lower-carb option, use cauliflower rice instead of brown rice.
Adjust herbs and spices to your preference.
A splash of lemon juice can enhance the flavors.
Store in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months.

Prep Time: 15 minutes
Cook Time: 45 minutes
Category: Main Dishes
Method: Soup
Cuisine: American