Cabbage Soup for Weight Loss
Ingredients
Method
- Heat olive oil in a large soup pot over medium-high heat. Add the chopped onion and garlic and cook until fragrant and lightly browned, about 5 minutes.
- Pour in the chicken broth, then season with salt, pepper, and basil, stirring to combine. Add the cabbage, carrots, and diced tomatoes. Bring the mixture to a boil. Reduce the heat and let it simmer for one hour, stirring occasionally.
- Serve in bowls. Optionally, top each serving with a sprinkle of Parmesan cheese.
Nutrition
Notes
Why This Cabbage Soup Actually Works for Weight Loss
Let me think about that for a second. You’ve probably tried a few things, right? Maybe you cut out carbs for a week, or counted every single calorie until you just couldn’t anymore. I get it. I’ve been there, staring into the fridge on a Wednesday night, feeling that mix of frustration and determination. Here’s the thing, though. Sometimes the simplest, most humble ingredient is the one that actually delivers. For me, that ingredient is cabbage. This isn’t about a magic bullet. It’s about a smart, evidence-led approach to cabbage and weight loss that my avó would have understood instinctively. She made caldo verde every Sunday in her Somerville kitchen, and I’d watch her slice the kale paper-thin. That soup wasn’t a “diet” food. It was just good, honest food that happened to make you feel light and energized. That’s the spirit I want to bring to this conversation about cabbage and weight loss.
This recipe is the weeknight answer I’ve been looking for. It’s the kind of dish that builds flavor through technique rather than a long list of ingredients. You start with a proper sofrito—onion and garlic cooked slowly in olive oil until they smell sweet and fragrant. That’s the foundation. Then you add the broth and the vegetables, and you let everything simmer until the cabbage is tender but not mushy. The result is a soup that’s deeply satisfying, packed with fiber, and incredibly low in calories. It’s a really solid option here, especially during these cooler LA winter months when a warm bowl of soup just makes sense. If you’re wondering about cabbage and weight loss, this is where I’d suggest you start.
The Science Behind Cabbage and Weight Loss
Okay, so why cabbage? Fair enough. It’s not the most glamorous vegetable in the crisper drawer. But from a nutritional perspective, it’s kind of a powerhouse for weight management. Here’s the thing. Cabbage is incredibly low in calories—we’re talking about 22 calories per cup of chopped raw cabbage. But it’s high in volume and packed with fiber. That fiber is key. It helps fill you up and keeps you feeling satisfied, which is crucial when you’re trying to create a calorie deficit for weight loss. This tracks with what I’ve seen in practice. Meals with high-volume, low-calorie vegetables like cabbage can help you eat less overall without feeling deprived.
Then there’s the soup factor itself. Research suggests that starting a meal with a broth-based soup can reduce overall calorie intake at that meal. You’re giving your body a chance to register that initial fullness. So this cabbage soup isn’t just low-calorie; it’s a strategic tool. It’s also packed with nutrients like vitamin C and vitamin K. I’m not saying cabbage soup is a magic potion. But as part of a balanced approach, focusing on cabbage and weight loss makes a lot of sense. It’s affordable, it’s easy to prepare, and it gives you a lot of food for very few calories. That’s a combination that’s hard to beat.
Tips for the Best Cabbage Soup for Weight Loss
I want this to work for you, so let’s talk about how to make it really sing. A recipe is a hypothesis until you’ve tested it three times, and I’ve made this one more than that. These tips will help you nail it on the first try.
Preparation Tips
Taste as you go—your palate is data. If you buy premade broth, I’d suggest reduced sodium so you can control the salt yourself. To save time, you can prep the onion, carrots, and garlic a day ahead and keep them in airtight containers in the fridge. When you’re chopping the cabbage, don’t worry about perfect pieces. Rough chunks are fine; they’ll soften up beautifully. And if the vegetables aren’t appealing when you start, the recipe isn’t working—make sure everything looks fresh and vibrant.
Cooking Tips
Season in layers, not all at once. Start with seasoning your sofrito. As the veggies cook at the beginning, if they start to stick or brown too fast, add a tablespoon or two of water. Let that evaporate in the last few minutes so they can get a little color. That builds flavor. I’ve tested this with smoked paprika instead of regular, and it was delicious for a smoky twist. When in doubt, add acid—a splash of white wine vinegar or fresh lemon juice at the end brightens the whole pot. Really solid option here.
Making It Your Own
Consider this soup an opportunity for squeezing more vegetables into your diet. Not gonna lie, I often add trimmed green beans or some sliced zucchini for a summery spin. If you’re strictly counting calories, note that the nutritional values are based on no extra oil beyond the initial amount. You can also mix up the flavors with different acids. Try red wine vinegar or even a bit of lime juice instead of lemon for a different profile. This is the kind of recipe that actually delivers on versatility.
Variations & Substitutions
This soup is a fantastic template. Don’t have carrots? Use diced red bell pepper. Want more protein? On the other hand, you can increase the protein while keeping it vegan by adding a can of rinsed kidney beans or chickpeas in the last 10 minutes of simmering. If you’re not worried about keeping it vegetarian, using a rich chicken bone broth adds great flavor and collagen. For a heartier meal, some people add cubed sweet potatoes, but that will increase the carbs and calories, so make sure that aligns with your plan. The basic formula is forgiving.
Common Mistakes to Avoid
I learned some of these the hard way, so you don’t have to.
❌ Mistake: Overcooking the cabbage until it’s gray and mushy.
✅ Solution: Add the cabbage last and simmer just until tender-crisp. It should still have a bit of texture and a bright color.
❌ Mistake: Using a broth that’s too salty, making the whole soup overwhelming.
✅ Solution: Always use low-sodium broth. You can add salt, but you can’t take it out.
❌ Mistake: Not browning the onions and garlic enough at the start.
✅ Solution: Take your time here. Cook them over medium heat until the onion is translucent and fragrant. This is where a lot of the flavor is built.
❌ Mistake: Making a huge batch and getting tired of it by day three.
✅ Solution: The soup freezes beautifully. Portion it into single-serving containers after it cools for quick, convenient meals.
Frequently Asked Questions
How to Store, Reheat, and Serve
This soup is a meal prep dream. Let it cool completely, then store it in airtight containers. It’ll keep in the fridge for 4 days. For longer storage, freeze it in single portions for up to 3 months—perfect for a quick lunch. Reheat it gently on the stovetop or in the microwave until steaming hot. Serve it in a big bowl. I love a sprinkle of fresh parsley or extra Parmesan on top. For a more substantial meal, pair it with a simple green salad or a slice of crusty sourdough from your local bakery. It’s a great recipe on its own, but it plays well with others, too.
Your Journey with Cabbage and Weight Loss
When you start seeing results—that feeling of lightness, the energy boost, the confidence—you’ll understand why I keep coming back to this simple soup. It’s not a punishment. It’s nourishment. It’s the kind of food that reminds me of my avó’s kitchen: honest, straightforward, and made with care. I hope this recipe gives you a solid foundation for your own goals with cabbage and weight loss. Give it a try this week. Taste as you go, adjust it to your liking, and make it yours. And when you do, I’d love to hear how it went. Share your progress in the comments. Here’s to taking care of ourselves with good, simple food.
Does cabbage reduce belly fat?
No single food targets belly fat specifically. However, cabbage is low in calories and high in fiber, which can help create the overall calorie deficit needed for fat loss, including around the abdomen. A diet rich in vegetables like cabbage supports healthy weight management.
Is cabbage soup good for losing weight?
Yes, when used strategically. This cabbage soup is low in calories but high in volume and fiber, which promotes fullness. Starting a meal with a bowl can help reduce overall intake. It’s a tool for cabbage and weight loss, not a complete diet on its own.
How many calories are in a bowl of this cabbage soup?
One serving of this recipe has about 120 calories. The exact count can vary slightly based on the specific broth and exact vegetable sizes. It’s a very low-calorie, nutrient-dense meal option perfect for a weight loss plan.
Can I make this cabbage soup in a Crockpot?
Absolutely. Sauté the onion, garlic, and carrots in a pan first for best flavor, then transfer everything to the slow cooker. Cook on low for 6-7 hours or high for 3-4. Add the cabbage in the last hour so it doesn’t get too soft.
What is the cabbage soup diet?
It’s a very low-calorie, short-term fad diet centered around eating large amounts of this soup for 7 days. I’d want to double-check that approach. While the soup is healthy, extreme diets are rarely sustainable. I recommend using this soup as part of a balanced diet instead.
Is it okay to eat cabbage every day?
In moderation, yes. Cabbage is nutritious. But eating very large quantities daily can cause gas or bloating for some people due to its fiber and raffinose content. Variety is key for any healthy diet. Rotate your vegetables.
How much weight can you lose on a cabbage soup diet?
Fad diets often promise quick loss, mostly from water weight. Any rapid loss from such a restrictive plan is unlikely to be sustainable. For lasting cabbage and weight loss results, focus on incorporating healthy foods like this soup into a balanced lifestyle.
What’s the best kind of cabbage to use?
Green cabbage is standard and works perfectly. Savoy cabbage has more tender, crinkly leaves and is a great choice. I’d avoid red cabbage for this soup unless you don’t mind a purple hue. Napa cabbage cooks faster, so add it even later.
Can cabbage detox your body?
I’m not entirely sure about “detox” in the trendy sense. But cabbage contains compounds that support the body’s natural detoxification pathways. Eating more vegetables like cabbage is certainly a healthier choice than processed foods, which helps your body function at its best.
