Introduction

Keto Cabbage Roll Soup is a comforting, hearty dish that captures all the flavors of traditional cabbage rolls while keeping the carbohydrates low. This one-pot meal is perfect for those following a ketogenic diet and is loaded with nutrients. With tender ground meat, aromatic vegetables, and rich tomato flavor, this soup is not only satisfying but also easy to prepare. It’s a great option for meal prep, and it freezes well, making it a fantastic choice for busy weeknights.

Nutritional Benefits

Cabbage

Cabbage is a cruciferous vegetable that is low in calories and carbohydrates, making it an excellent choice for those on a keto diet. It is high in fiber, which supports digestion, and contains vitamins C and K, both essential for immune health and blood clotting.

Ground Meat

Using ground beef, turkey, or chicken provides a good source of protein, which is crucial for muscle maintenance and overall health. Lean meats are particularly beneficial as they provide protein without excessive saturated fat.

Tomatoes

Tomatoes are rich in vitamins A and C, as well as antioxidants such as lycopene. They add a rich flavor to the soup while contributing essential nutrients. In this recipe, diced tomatoes can also provide natural sweetness without the need for added sugars.

Recipe Overview

  • Preparation Time: 15 minutes
  • Cooking Time: 30 minutes
  • Total Time: 45 minutes
  • Servings: 6
  • SmartPoints (WW): 2 per serving
  • Difficulty Level: Easy

Ingredients

For the Soup Base

  • 1 pound ground beef (or ground turkey/chicken)
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 medium green bell pepper, diced
  • 1 medium carrot, diced (optional, for sweetness; can be omitted for strict keto)
  • 1 medium head of cabbage, chopped (about 6 cups)
  • 1 can (14.5 ounces) diced tomatoes (with juices)
  • 4 cups low-sodium beef broth (or chicken broth)
  • 2 tablespoons tomato paste
  • 1 tablespoon apple cider vinegar (for acidity)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • ½ teaspoon smoked paprika (for depth of flavor)
  • Salt and pepper to taste
  • 2 tablespoons olive oil (or avocado oil, for sautéing)

Optional Garnishes

  • Chopped fresh parsley
  • Sour cream or Greek yogurt (optional, for serving)
  • Shredded cheese (optional, for serving)

Instructions

Step 1: Prepare the Ingredients

Begin by preparing all your ingredients. Chop the cabbage into bite-sized pieces, dice the onion, bell pepper, and carrot, and mince the garlic. Having everything ready will streamline the cooking process.

Step 2: Sauté the Vegetables

In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion, bell pepper, and carrot (if using). Sauté for about 5-7 minutes, or until the vegetables are softened and the onion is translucent. Add the minced garlic and sauté for an additional minute until fragrant.

Step 3: Brown the Meat

Push the sautéed vegetables to the side of the pot and add the ground meat. Cook for about 5-7 minutes, breaking it apart with a spatula until it’s browned and cooked through. Drain any excess fat if necessary.

Step 4: Add the Cabbage

Stir in the chopped cabbage, mixing it with the meat and vegetables. The cabbage will wilt down significantly, so don’t worry if it seems like a lot at first.

Step 5: Incorporate the Remaining Ingredients

Add the diced tomatoes (with their juices), beef broth, tomato paste, apple cider vinegar, dried oregano, dried basil, smoked paprika, salt, and pepper. Stir everything together, ensuring the cabbage is well coated in the mixture.

Step 6: Bring to a Simmer

Increase the heat to high and bring the mixture to a gentle boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes. Stir occasionally, allowing the flavors to meld and the cabbage to become tender.

Step 7: Taste and Adjust Seasoning

After simmering, taste the soup and adjust the seasoning as necessary. You may want to add more salt, pepper, or herbs according to your preferences.

Step 8: Serve Hot

Ladle the soup into bowls and garnish with chopped fresh parsley. If desired, add a dollop of sour cream or Greek yogurt and sprinkle with shredded cheese for added richness.

Step 9: Store Leftovers

Allow any leftovers to cool before transferring to airtight containers. The soup can be stored in the refrigerator for up to 4 days or frozen for up to 3 months. To reheat, simply warm it on the stovetop or in the microwave until heated through.

Step 10: Meal Prep Tips

This soup is an excellent candidate for meal prep. Consider making a double batch and freezing half for a quick meal later. Portion it into individual containers for grab-and-go lunches throughout the week.

Additional Tips

  1. Meat Options: While ground beef is traditional, feel free to use ground turkey or chicken for a leaner option. You can also mix meats for added flavor.
  2. Vegetable Variations: Customize the soup by adding other low-carb vegetables such as zucchini, mushrooms, or green beans for added nutrition and flavor.
  3. Spice Level: If you prefer a bit of heat, consider adding a pinch of red pepper flakes or a dash of hot sauce to the soup for extra kick.
  4. Serving Suggestions: This soup pairs well with a side salad or keto-friendly bread for a complete meal.
  5. Texture: If you prefer a thicker soup, you can blend a portion of the soup using an immersion blender, or you can add a small amount of xanthan gum to thicken it up.

Nutritional Information (Per Serving)

  • Calories: 200
  • Total Fat: 12g
  • Saturated Fat: 4g
  • Carbohydrates: 9g
  • Net Carbohydrates: 6g
  • Protein: 18g
  • Fiber: 3g
  • Sugars: 3g

Weight Watchers SmartPoints

  • Total SmartPoints: 2 per serving

Conclusion

Keto Cabbage Roll Soup is a delightful, nourishing meal that brings together the classic flavors of stuffed cabbage rolls in a comforting soup form. It’s a versatile dish that can be easily customized to suit your taste preferences and dietary needs. With its rich, savory broth and hearty ingredients, this soup will warm you up and keep you satisfied without compromising your keto goals. Enjoy this flavorful dish as part of your meal prep or as a quick weeknight dinner that the whole family will love!