Carmen's Cabbage Soup: A Superfood Often Overlooked
- The Creative Visionary - Carmen A. Cisnadean
- 2 days ago
- 5 min read
According to an article published by Brown University Health, cabbage is considered a superfood. Growing up, there were many aspects of cabbage soup that I took for granted. As I have learned more about nutrition, I have come to appreciate just how beneficial this humble vegetable truly is. Cabbage is naturally low in calories, sodium, and sugar, making it an excellent addition to a healthy diet. It also contains plant-based protein and fiber, both of which play important roles in overall health and digestion. In addition, cabbage is rich in vitamins C and K. According to the Washington State Department of Agriculture, it is also an excellent source of manganese, vitamin B6, folate, and a good source of thiamin, riboflavin, calcium, potassium, vitamin A, tryptophan, and magnesium. For those unfamiliar with some of these nutrients, thiamin (vitamin B1) plays a critical role in energy metabolism and supports the growth, development, and function of cells. Riboflavin (vitamin B2) helps the body break down carbohydrates, proteins, and fats while also supporting the body's ability to utilize oxygen effectively. Tryptophan is an essential amino acid that helps build proteins, synthesize neurotransmitters, and produce important hormones that regulate various bodily functions. I encourage you to learn more about these nutrients from reliable and reputable sources. Whenever possible, try to obtain your vitamins and minerals from whole foods rather than supplements. While supplements may have their place in certain situations, nutrient-rich foods often provide additional compounds, fiber, and health benefits that cannot be fully replicated in a vitamin pill. Sometimes the simplest foods are among the most powerful. Cabbage is a perfect example of how nature can provide nourishment, healing, and wellness in a remarkably affordable package.
Cabbage is indeed a nutritional powerhouse. According to the Washington State Department of Agriculture, just one cup of shredded raw cabbage provides approximately 190% of the recommended daily value of vitamin C and 91% of the recommended daily value of vitamin K. As a cruciferous vegetable, cabbage offers benefits that extend far beyond its potential anti-inflammatory properties. Research suggests that cabbage may support digestive health, strengthen the immune system, promote bone health, and help manage blood sugar levels due to its low carbohydrate and high fiber content. Additionally, the anthocyanins found in certain varieties of cabbage may contribute to lower blood pressure and help reduce the risk of heart disease and stroke. Like any food, however, cabbage should be consumed as part of a balanced diet. Excessive consumption may lead to digestive discomfort, including gas, bloating, or diarrhea. For example, relying solely on cabbage soup throughout the day is unlikely to provide the variety of nutrients your body needs and may ultimately do more harm than good. As with any dietary change, it is wise to consult a healthcare professional if you have underlying health conditions or concerns. It is also important to conduct your own research and rely on credible sources when evaluating nutritional information. And most importantly, listen to your body. As with most things in life, balance is essential. Even healthy foods can become problematic when consumed excessively. Be mindful of maintaining a well-rounded diet, and if you are unsure how to achieve that balance, consider consulting a registered dietitian or nutritionist. Taking the time to educate yourself using trustworthy resources can also help you make informed decisions about your health. Now that I highlighted some of the nutritional benefits of cabbage as well as potential negative outcomes, let's take a look at how to make it.
Before Getting Started
There are many ways to prepare cabbage soup. My version is completely meatless and avoids heavy starches and unhealthy additions such as sour cream or heavy cream, making it dairy-free. If you prefer to add protein, chicken breast is a suitable option. I recommend cooking the chicken breast separately, removing the skin, and then chopping it into small pieces before adding it to the soup near the end of the cooking process. This helps preserve the texture of the chicken while allowing it to blend well with the other ingredients. Before beginning, I would like to share a few tips that may enhance both the quality and nutritional value of the soup. First, whenever possible, choose organic ingredients. While organic products are not always available or affordable for everyone, selecting them when you can may help reduce exposure to unwanted chemicals and support more sustainable farming practices. When using garlic, thyme, and dill, opt for fresh over dried whenever possible, as it delivers a brighter, more vibrant flavor. Regarding salt, if you have heart problems or concerns don't salt the soup, just add salt from the salt shaker when you eat, don't go crazy and speak to your doctor if you need to know what is permissible for you. The American Heart Association (AHA) recommends limiting sodium intake to no more than 1,500 mg per day for most adults. That said, individual needs can vary, so it’s important to consider what’s appropriate for your own health situation.
Ingredients Needed:
1 cabbage
1 medium yellow or sweet onion
2-4 garlic cloves
4-5 carrots
2-3 celery ribs
3-4 tomatoes (or 2 tbsp tomato paste)
1 tsp thyme
1 cup of dill
1-2 tbsp extra virgin olive oil
Himalayan salt (for taste)
How To Make It:
Begin by chopping the cabbage, onion, garlic, carrots, and celery ribs. Finely chop the dill, but set it aside in a separate dish, for now, as it will be added at the end. In a medium to large pot, warm extra virgin olive oil over medium heat for about 2-3 minutes. Add the chopped vegetables and sauté for 10 minutes on low-medium fire, stirring occasionally until they begin to barely soften. Next, add water, the amount will depend on the size of your pot, but a general guideline is to cover the vegetables by about 1 inch over because you can always add additional hot water later, if needed. Bring the mixture to a gentle boil over medium heat. While the soup is heating, prepare the tomatoes (if you are not using tomato paste). Bring a separate pot of water to a boil, enough to fully submerge the tomatoes. Once boiling, add the tomatoes and blanch them for about 2 minutes. Remove them and allow them to cool. The skins should peel off easily, thereafter. Once cooled, cut the tomatoes in half and blend them with approximately 1/3 cup of water that is at room temperature until they form a smooth tomato sauce. By this point, your soup should be approaching a boil. Reduce the heat to a simmer and add the blended tomato sauce along with the finely chopped dill. Stir slowly, a few times. Allow the soup to simmer for 20–25 minutes. You will know the soup is ready when the carrots are tender, as they are typically the last vegetable to fully cook through. If you cooked chicken breast on the side, this is a perfect time to add it to the soup, just chop it up and toss it in. But you can also add it when you serve it, if preferred. Your soup is ready to be served now. You may add a tiny bit of black pepper to taste, if desired. Bon appétit.
If you try cabbage soup, I hope you enjoy it. Even if it’s not for you, I hope the post inspires you to try something new in your kitchen. Some of you may not love the idea of cabbage soup or your stomachs might not tolerate it well, but you still enjoy cabbage in other forms. One simple way to enjoy it is raw. If you want to eat it raw, slice it into thin strips, drizzle with extra virgin olive oil, and add a small pinch of salt. It can be served as a fresh side salad alongside a main dish such as baked chicken. Sometimes the simplest preparations are the most refreshing, and cabbage is a versatile vegetable that can easily fit into many different meals. Wishing you much health and love.
Carmen A. Cisnadean
(aka Kraela)
Resources:
https://www.brownhealth.org/be-well/cabbage-and-benefits-overlooked-superfood https://www.webmd.com/diet/health-benefits-cabbage
