Red cabbage soup is a delicious and healthy way to incorporate this vibrant vegetable into your diet. It's quick and easy to make and can be enjoyed as a light lunch or a comforting dinner.
Lovely, are you looking for a unique way to consume red cabbage? The other day in the farmer's market, I heard some ladies discussing how they don't know how to use red cabbage other than in salads!
Here is a beautiful purple soup just for you.
With a few simple ingredients and a little bit of time, you'll create this comforting and satisfying cabbage soup packed with nutrients. This vibrant vegetable is loaded with nutrients like beta-carotene, vitamin C, and vitamin K, as well as powerful antioxidants and phytonutrients that can help boost your immune system and prevent disease.
This delicious red cabbage soup is made by sautéing onions, garlic, ginger, chickpeas, and shredded red cabbage. I like adding some cayenne pepper for more spicy notes.
By using fresh, high-quality ingredients like red onions, red cabbage, cold-pressed olive oil, and apple cider vinegar or lemon juice, you can ensure that your soup is healthy and delicious.
I pickled thinly chopped red cabbage in freshly squeezed lemon juice for about 20 minutes to add crunchiness.
What are the potential health benefits of red cabbage?
Red cabbage is a superfood. It's rich in nutrients such as minerals, vitamins, and fiber. It's also a powerhouse of phytonutrients that will benefit your health if consumed regularly.
- Anthocyanins: These are colorful hues (red, blue, and purple) present in fruits, flowers, and vegetables. They're flavonoids with antioxidants, anticancer, antidiabetic, antimicrobial, and anti-inflammatory properties.
- Antioxidants: These molecules prevent oxidation from occurring in your body, thus preventing diseases.
- Beta carotene: Gives the yellow and orange color to fruits and vegetables. Your body transforms beta-carotene into vitamin A, which is essential for eye health. Vitamin A is an antioxidant.
- Lutein: This is a phytonutrient found in green veggies and some fruits that protect the skin and the eyes against UV. Lutein is more dominant at the edges of the eye, preventing age-related macular disease (AMD).
- Kaempferol: Is flavonol in flavonoid family. Studies show that kaempferol has anticancer and antioxidant properties. These molecules inhibit cancer cell growth.
- Sulforaphane: This is a powerful phytochemical found in cruciferous. It's an antioxidant and helps detoxify toxins. Sulforaphane is mainly known to prevent cancer.
- Vitamin C: This powerful antioxidant helps your body fight free radicals. It also supports your immune system, enabling it to fight viruses that can cause infections. Your body needs vitamin C for synthesizing collagen, blood vessels, neurotransmitters, and iron absorption.
- Vitamin K: (phylloquinone) K1 is primarily present in vegetables. It activates proteins needed for blood clotting. Vitamin K is involved in bone health, and studies show that it can reduce the risks of bone fracture.
- Zeaxanthin: Belongs to the carotenoid family, and it has antioxidant and anti-inflammatory effects. Zeaxanthin is concentrated in the center of the retina. Just like lutein, zeaxanthin protects the eye against UV. Studies show that zeaxanthin can prevent fatty liver as well as heart diseases.
What makes this cabbage soup?
To make this delicious cabbage soup, you'll need
- Red onions for their health benefits compared to other varieties.
- Cold-pressed olive oil whenever possible.
- Garlic fresh is the best, but you can still use powdered form.
- Fresh ginger root or powder.
- Red cabbage. Make sure it's fresh and firm.
- Vegetable broth or bone broth.
- Cooked and drained chickpeas.
- Cilantro and parsley or herb of your choice.
- Apple cider vinegar or lemon juice.
- Some cayenne pepper.
How to make red cabbage soup
This recipe is quite easy to make.
- Sauté the onions in some cold-pressed olive or coconut oil.
- Add shredded red cabbage and stir vigorously. Cover to simmer.
- Add the chickpeas, broth, and salt. Bring to a boil, then lower the heat to simmer for 10 mins.
- Remove from heat.
- Add the remaining ingredients (leaving some herbs to garnish) and stir. Let the cabbage cool.
- Blend in a blender or a hand blender.
- Serve and garnish with herbs and pepper. Enjoy.
Substitutes
This soup uses chickpeas for creaminess and protein.
You can substitute with most root vegetables, white beans, or cauliflower.
As you can see, this recipe is easy with a handful of health benefits. So why not give red cabbage soup a try? Not only is it a great way to incorporate more veggies into your diet, but it's also a tasty and satisfying meal that can benefit your health in many ways.
Try out these red cabbage recipes.
📖 Recipe
Wholesome red cabbage soup for a healthy dinner
Equipment
- kitchen knife
- saucepan/pot
- Blender
Ingredients
- 2 red onions (diced)
- 2 tablespoon olive oil
- 2 cloves of garlic (diced)
- a small piece of fresh ginger
- 2-3 cups red cabbage (shredded)
- 1 cup cooked and drained chickpeas/white beans
- ½ tablespoon dry oregano (option)
- 2 cups broth
- ½ teaspoon sea salt
- cayenne pepper (optional)
- ½ cup fresh herbs like parsley/cilantro/dill/chives
- 100 grams plain yogurt with probiotics (optional)
Instructions
- Clean and prepare your veggies by shredding, dicing, or chopping.
- In a medium pot, cook the onions in oil (covered and stirring now and then) for 4 minutes.
- Add garlic, oregano, and ginger, then cook for an extra minute.
- Bring in shredded cabbage and give a good stir, then cover the pot to cook for 3 minutes.
- Add the chickpeas, salt, and the broth.
- Increase the heat till the broth starts boiling, then lower the heat to medium.
- Simmer for 8 minutes. Cut the heat, stir the cabbage, and leave it to cool.
- Add some chopped herbs, yogurt, cayenne, and the cooked cabbage in a blender.
- Blend till smooth. Taste to check the seasoning.
- Serve and enjoy.
- Please pin and share this recipe. Thank you.
Notes
- You can make this red cabbage soup in advance and store it in a tightly closed container. Store in your fridge for up to 5 days.
- Do not add red colored ingredients, as they will alter the vibrant purple color. I use just a little of cayenne pepper.
Sources
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