Description: This hearty and comforting Cabbage Roll Soup captures all the delicious flavors of traditional cabbage rolls, but in a simplified, healthy, and easy-to-make soup form. It’s packed with lean ground turkey, wholesome vegetables, and brown rice, simmered in a flavorful tomato-based broth. Perfect for a chilly evening or a nutritious meal any time of year!
Ingredients:
- 1 lb lean ground turkey (99% fat-free)
- 1 small onion, diced
- 2 garlic cloves, minced
- 3 cups chopped green cabbage
- 1 large carrot, sliced or diced
- 1 (14.5 oz) can diced tomatoes (no salt added)
- 1 (8 oz) can tomato sauce (no sugar added)
- 4 cups low-sodium chicken or beef broth
- 1/2 cup uncooked brown rice
- 1 tbsp Worcestershire sauce
- 1 tsp paprika
- Salt and pepper, to taste
- Cooking spray or 1 tsp olive oil
Preparation:
Step 1: Prepare the Ingredients: Before starting the cooking process, ensure all your ingredients are prepped and ready to go. Dice the onion, mince the garlic, chop the green cabbage, and slice or dice the carrot. Having everything prepared in advance streamlines the cooking process and allows for a smoother culinary experience. This is the cornerstone of mise en place – having everything in its place. This is the sign of a true, efficient chef, as it makes your cook much faster and easier.
Step 2: Cook the Ground Turkey: In a large pot or Dutch oven, lightly coat the bottom with cooking spray or drizzle with olive oil. Place the pot over medium heat. Add the lean ground turkey, diced onion, and minced garlic to the pot. Cook for approximately 5-7 minutes, breaking up the turkey with a spoon or spatula as it cooks, until the turkey is browned and the onion is softened and translucent. Stir frequently to prevent sticking and ensure even cooking. This stage is crucial for building the flavor base of the soup, as the browning of the turkey and softening of the onion release aromatic compounds that enhance the overall taste. You should cook the meat until no pink is left in the turkey.
Step 3: Add Veggies and Seasoning: Once the turkey is browned, stir in the chopped green cabbage, sliced or diced carrot, diced tomatoes (with their juice), tomato sauce, low-sodium chicken or beef broth, Worcestershire sauce, paprika, salt, and pepper. Ensure all the ingredients are well combined. Stirring well distributes the seasoning evenly throughout the soup and integrates the flavors of the vegetables with the meat. This step marks the transition from simply cooking individual components to creating a cohesive, flavorful dish.
Step 4: Add Rice and Simmer: Add the uncooked brown rice to the pot. Stir well to ensure the rice is submerged in the liquid. Bring the mixture to a boil over medium-high heat, then immediately reduce the heat to low. Cover the pot tightly with a lid and simmer for 30-40 minutes, or until the brown rice and cabbage are tender. Stir occasionally to prevent the rice from sticking to the bottom of the pot. The simmering process allows the rice to absorb the flavorful broth and soften, while the cabbage becomes tender and its flavors meld with the other ingredients.
Step 5: Taste and Adjust: After the simmering period, remove the lid and carefully taste the soup. Adjust the seasoning as needed, adding more salt, pepper, or paprika to suit your preference. You can also add a touch of garlic powder or onion powder for extra depth of flavor. Once seasoned to perfection, let the soup cool slightly before serving. Cooling the soup for a few minutes allows the flavors to further meld and intensify, resulting in a more robust and satisfying culinary experience. The flavors will pop even more!
Why You Will Love This Recipe:
This Cabbage Roll Soup is a winner for so many reasons! First and foremost, it captures the comforting and delicious flavors of traditional cabbage rolls without the fuss of individually rolling each one. It’s a much quicker and easier way to enjoy that classic taste. Secondly, it’s incredibly healthy. It’s packed with lean protein from the ground turkey, fiber from the cabbage, carrots, and brown rice, and vitamins and antioxidants from the tomatoes. Plus, it’s made with low-sodium broth and no added sugar, making it a guilt-free meal option.
Beyond the health benefits, this soup is incredibly versatile. You can easily customize it to your liking. Add other vegetables like bell peppers, celery, or zucchini. You can also substitute the ground turkey with ground beef or chicken. For a vegetarian version, omit the meat entirely and add lentils or beans for extra protein.
This soup is also budget-friendly, using common and inexpensive ingredients. It’s a great way to stretch your grocery budget and create a satisfying meal for the whole family. And finally, it’s perfect for meal prepping. You can make a large batch on Sunday and enjoy it for lunch or dinner throughout the week. It also freezes well, so you can save some for later.
COOKING Rating:
- Ease of Preparation: Easy
- Flavor Profile: Savory, Hearty, Comforting
- Overall: 5/5 Stars
Serving Suggestions:
- Serve hot in bowls.
- Garnish with a dollop of plain Greek yogurt or sour cream for added creaminess.
- Sprinkle with fresh parsley or dill for a pop of color and freshness.
- Serve with a side of crusty bread or crackers for dipping.
- Add a squeeze of lemon juice for brightness.
- Pair with a simple side salad for a complete meal.
Tips:
- For a thicker soup, mash some of the cooked cabbage and carrots with a potato masher or immersion blender before serving.
- To save time, use pre-shredded cabbage.
- If you prefer a smoother soup, use crushed tomatoes instead of diced tomatoes.
- For a spicier soup, add a pinch of red pepper flakes or a dash of hot sauce.
- If you’re using ground beef instead of turkey, drain off any excess fat after browning.
- To prevent the rice from sticking, stir the soup occasionally during simmering.
- Leftover soup can be stored in the refrigerator for up to 3-4 days or in the freezer for up to 2-3 months.
Prep Time: 15 minutes Cook Time: 45 minutes Total Time: 60 minutes
Nutritional Information: (Per Serving – Approximately 1.5-2 cups) Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.
- Calories: Approximately 250-300
- Protein: 25-30g
- Sodium: Varies depending on broth used, aim for less than 400mg (using low sodium broth)
Conclusion:
This Cabbage Roll Soup is a delicious and healthy way to enjoy the flavors of classic cabbage rolls without all the work. It’s a versatile, budget-friendly, and meal-prep-friendly recipe that’s sure to become a family favorite. So, gather your ingredients, put on your apron, and get ready to enjoy a bowl of comforting goodness! Enjoy!
Frequently Asked Questions:
Q1: Can I use a different type of meat?
A1: Absolutely! While this recipe calls for lean ground turkey, you can easily substitute it with ground beef, ground chicken, or even Italian sausage. Just be sure to adjust the cooking time accordingly and drain off any excess fat after browning. For a vegetarian option, you can omit the meat entirely and add lentils or beans for added protein and texture.
Q2: Can I use different vegetables?
A2: Definitely! One of the best things about this soup is its versatility. Feel free to add other vegetables that you enjoy, such as bell peppers, celery, zucchini, or mushrooms. Just keep in mind that some vegetables may require different cooking times, so adjust accordingly. For example, softer vegetables like zucchini should be added towards the end of the simmering process to prevent them from becoming mushy.
Q3: Can I make this soup in a slow cooker?
A3: Yes, you can! To make this soup in a slow cooker, brown the ground turkey with the onion and garlic in a skillet first. Then, transfer the mixture to your slow cooker and add all the remaining ingredients. Cook on low for 6-8 hours or on high for 3-4 hours, or until the rice and cabbage are tender. This is a great option for a hands-off cooking experience.
Q4: How do I make this soup thicker?
A4: There are several ways to thicken this soup. One option is to mash some of the cooked cabbage and carrots with a potato masher or immersion blender before serving. This will release starch and create a creamier texture. Another option is to add a slurry of cornstarch and water (mix 1 tablespoon of cornstarch with 2 tablespoons of cold water) to the soup during the last 10 minutes of simmering. Stir well to ensure the cornstarch is evenly distributed and the soup thickens properly.
Q5: Can I freeze this soup?
A5: Yes, this soup freezes very well. Allow the soup to cool completely before transferring it to freezer-safe containers or bags. Be sure to leave some room at the top of the container to allow for expansion during freezing. Properly stored, frozen soup can last for up to 2-3 months. When you’re ready to eat it, thaw the soup in the refrigerator overnight or in the microwave. Reheat on the stovetop or in the microwave until heated through.
