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Cris Angus, DCN, MS

Cabbage Soup

cabbage soup
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 8
Course: Main Course, Soup
Cuisine: American, Mediterranean, vegetarian
Calories: 305
Ingredients Equipment Method Notes

Ingredients
  

  • 4 stalks Celery (large, chopped)
  • 2 Yellow onions (medium, chopped)
  • 1 Green cabbage (medium, shredded)
  • 3 Carrots (medium, peeled, sliced)
  • 1 cup Mini peppers (seeded, chopped)
  • 1 cup Mushrooms (fresh, chopped)
  • 1 14.5 oz Diced tomatoes (with juice)
  • 1 15 oz Lentils (canned, drained and rinsed)
  • 2 Garlic cloves (minced)
  • 1 tsp Chili flakes
  • 1 tsp Cumin (ground)
  • 1 tsp Turmeric (ground)
  • 1 tsp Black pepper (freshly ground)
  • 2 tsp Oregano (dried)
  • 1 tsp celery seed
  • 1 tsp Basil (dried)
  • 2 tbsp Extra Virgin Olive Oil
  • 16 oz Ground turkey (93% lean)
  • 32 oz Chicken bone broth
  • 4 cups Water

Equipment

  • 1 Crock pot optional
  • 1 Mandolin optional
  • 1 Ceramic coated cast iron pot optional

Method
 

  1. Add olive oil, ground turkey, and seasonings to a skillet. Cook for about 10 minutes, stirring frequently. In the meantime, prepare the vegetables.
  2. Chop celery, carrots, mushrooms, peppers, and onions. Add to pot.
  3. Quarter the head of cabbage and slice (a mandolin makes this easier, but is optional. Add to pot.
  4. Add cooked turkey, tomatoes with juice, lentils, chicken broth, chili flakes, and water to pot and simmer for 30 minutes or more to blend flavors.
    Serving size = 2 cups
    Protein 27g, Carbs 27g, Fiber 8.5g

Notes

 The macros in this dish are perfectly balanced, 33% protein, 34% carbs, and 33% fats (mono 5g, poly 3g, and saturated 2.5g).*
*This information is not to be deemed as medical advice.  Talk to your doctor before beginning any diet modifications or weight loss program, and if you have any chronic health conditions.