Monday Low Calorie Dinner: Cabbage Roll Soup Recipe
All the cabbage roll flavors without the rolling. This deconstructed soup is a warm, low calorie Monday dinner that's ready in 30 minutes.
Ingredients
Main ingredients
- green cabbage 4 cups
- lean ground beef 8 oz
- uncooked white rice 0.5 cup
- yellow onion 1 piece
- carrot 1 piece
- celery 2 stalks
- garlic 2 cloves
- crushed tomatoes 2 cups
- low sodium beef broth 4 cups
Seasonings/Sauce
- olive oil 1 tbsp
- dried oregano 1 tsp
- dried thyme 0.5 tsp
- salt 0.75 tsp
- black pepper 0.25 tsp
Nutrition summary
Carbohydrates
26 g
47%
Protein
12 g
22%
Fat
6 g
31%
Cooking steps
-
1
Heat olive oil in a large pot over medium heat. Add diced onion, carrots, celery, and cook for 3 minutes, stirring occasionally until softened.
-
2
Add minced garlic and lean ground beef. Increase heat to medium-high. Brown the beef, breaking it up with a spatula, just until no longer pink. Drain excess fat if necessary.
-
3
Stir in salt, pepper, oregano, thyme, and uncooked rice. Let flavors infuse for 1 minute, then add crushed tomatoes and low sodium beef broth.
-
4
Add chopped cabbage, stirring to combine. Bring the soup to a boil, then reduce heat to a simmer and cover. Cook for 20 minutes, until cabbage is tender and rice is cooked.
-
5
Taste and adjust seasonings if needed. Serve hot, ensuring each bowl gets a generous mix of vegetables, beef, and broth.
Personalized Q&A
Q. What's the key ingredient in this Cabbage Roll Soup recipe?
The key ingredient is green cabbage, which provides the classic flavor and hearty texture of traditional cabbage rolls. Combined with lean ground beef and crushed tomatoes, it delivers the essence of the dish without the need for rolling.
Q. How do I prevent the cabbage from becoming overcooked in this soup?
To prevent the cabbage from overcooking, add it after browning the beef and simmer the soup gently for about 20 minutes. Keep the heat at a low simmer and check that the cabbage is tender but still slightly crisp before serving.
Q. What is the protein-to-carb ratio and calorie count per serving?
Each serving contains 12g protein, 26g carbohydrates, and 6g fat, totaling 220 kcal. The protein-to-carb ratio is approximately 0.46, making this recipe balanced and suitable for low calorie, diabetic friendly preferences.
Q. Which step is most important for developing flavor in this recipe?
Browning the ground beef with onion, carrot, celery, and garlic is crucial for developing deep flavor. This step, combined with sautéing the vegetables in olive oil before adding broth, builds the savory base of the soup.
