A wholesome, comforting, and protein-rich twist on classic cabbage soup — packed with lean protein, fiber-filled veggies, and a flavorful tomato-herb broth.

🍽️ Servings

6 large servings

⏱️ Prep Time: 15 minutes
🔥 Cook Time: 35–40 minutes
🕒 Total Time: 50–55 minutes
💪 Protein: ~25–30g per serving

🧂 Ingredients

Base Vegetables

  • 1 tbsp olive oil (or avocado oil)
  • 2 medium carrots, peeled and diced
  • 2 celery stalks, diced
  • 1 medium yellow onion, peeled and diced
  • 3 cloves garlic, minced

Broth & Seasoning

  • 6 cups low-sodium beef or chicken broth (adds flavor + more protein than vegetable broth)
  • 28 oz canned diced tomatoes, with juices
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • ½ tsp smoked paprika (optional, adds depth)
  • 1 tsp salt, or to taste
  • ½ tsp black pepper
  • 1 bay leaf (optional, for aromatic flavor)

Vegetables

  • 4 cups green cabbage, chopped (about ½ medium head)
  • 3 cups cauliflower rice, fresh or frozen
  • 1 cup green beans, chopped (fresh or frozen)
  • 1 cup spinach or kale, roughly chopped (optional, for extra nutrients)

Protein Add-ins (Choose 1 or Combine)

  • 1 lb (450 g) lean ground turkey or chicken (cooked separately or browned in the pot first)
  • OR 1½ cups cooked lentils or white beans (for a vegetarian option)
  • OR 1½ cups diced cooked chicken breast (for a quick add-in if you have leftovers)
  • Optional boost: 1 scoop unflavored collagen peptides or whey protein isolate (stir in at the end to increase protein without changing flavor)

Finishing Touches

  • 2 tbsp chopped fresh parsley (for garnish)
  • Juice of ½ lemon (brightens the flavor at the end)

🔥 Instructions

1️⃣ Prepare the Protein (if using meat)

  1. Place a large stockpot or Dutch oven over medium-high heat.
  2. Add ½ tbsp olive oil, then the ground turkey or chicken.
  3. Sauté for 5–6 minutes, breaking it apart with a wooden spoon until browned and mostly cooked through.
  4. Remove from the pot and set aside. (If using cooked chicken or lentils, skip this step — they’ll go in later.)

2️⃣ Sauté the Aromatics

  1. In the same pot, add the remaining ½ tbsp olive oil.
  2. Add the carrots, celery, and onion, cooking for 5–6 minutes until softened and lightly golden.
  3. Stir in garlic and cook another 30–60 seconds, until fragrant. 🧠 Tip: Browning your veggies slightly before adding broth adds a deeper, richer flavor base.

3️⃣ Build the Broth

  1. Pour in beef or chicken broth and diced tomatoes with their juice.
  2. Add basil, oregano, smoked paprika, salt, pepper, and the bay leaf.
  3. Stir well to combine, scraping up any browned bits from the bottom of the pot (these add umami flavor).
  4. Bring the mixture to a gentle boil over medium-high heat.

4️⃣ Add the Vegetables & Simmer

  1. Stir in the cabbage, cauliflower rice, and green beans.
  2. Reduce the heat to medium-low, cover the pot, and let it simmer for 15–20 minutes.
  3. Stir occasionally, until the cabbage is tender and the soup thickens slightly. 🧡 Tip: Cauliflower rice naturally adds thickness and body — you won’t miss any grains or starch.

5️⃣ Combine & Finish

  1. Once the vegetables are tender, return the cooked ground turkey (or chicken/lentils) to the pot.
  2. Stir in spinach or kale (if using), and simmer another 3–5 minutes until wilted.
  3. Remove from heat and discard the bay leaf.
  4. Add lemon juice for brightness, taste, and adjust seasoning with extra salt or pepper if needed.
  5. (Optional) Stir in 1 scoop of unflavored protein powder or collagen peptides while the soup is still warm — this will dissolve smoothly and add ~10–20g extra protein per serving.

6️⃣ Serve

  • Ladle into bowls and sprinkle with fresh parsley.
  • Serve hot, optionally with a slice of whole-grain toast, or enjoy it plain for a low-carb meal.

🧊 Storage & Meal Prep Tips

  • Fridge: Store in airtight containers for up to 5 days.
  • Freezer: Freeze for up to 3 months. Let cool completely before freezing in individual portions.
  • Reheat: Warm gently on the stove or in the microwave. Add a splash of broth if it thickens after refrigeration.

⚡ Nutrition (Per Serving – with lean ground turkey)

  • Calories: ~230
  • Protein: ~28g
  • Carbohydrates: ~14g
  • Fat: ~6g
  • Fiber: ~5g
  • Sodium: ~780mg
  • Vitamin A: 4000 IU
  • Vitamin C: 80mg
  • Iron: 3mg

🌟 Variations & Customizations

🥩 For Extra Hearty Protein Soup:

  • Add ½ cup cooked quinoa or 1 cup chickpeas for balanced carbs and fiber.

🌱 Vegetarian High-Protein Option:

  • Replace broth with vegetable broth and use 1 cup lentils + ½ cup edamame as protein sources.

🌶️ Spicy Kick:

  • Add ½ tsp crushed red pepper flakes or a few dashes of hot sauce while simmering.

🍅 Richer Flavor Option:

  • Stir in 1 tbsp tomato paste with the broth and sauté it briefly for a deeper tomato flavor.

🥣 Creamy Variation (still high protein):

  • Add ½ cup Greek yogurt or light ricotta at the end for a creamy finish (stir off heat to prevent curdling).

🧑‍🍳 Chef’s Tips for Best Results

  1. Cut vegetables evenly so they cook uniformly.
  2. Don’t skip the simmer time — it allows the cabbage and cauliflower to release their natural sweetness.
  3. Add salt gradually — broths and canned tomatoes can vary in sodium.
  4. Reheat gently to preserve protein quality and texture.