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Kielbasa and Cabbage Soup Recipe (Weight Watchers Friendly)

If you’re looking for a warm, hearty, and delicious soup that’s both comforting and Weight Watchers-friendly, look no further than this Kielbasa and Cabbage Soup. This flavorful dish is packed with savory kielbasa, tender cabbage, and aromatic vegetables, creating the perfect balance of taste and nutrition. Whether you’re enjoying it for a cozy weeknight dinner or preparing it for meal prep, this soup is sure to satisfy without breaking your healthy eating goals. With its simple ingredients and easy preparation, this soup is a family favorite that you can feel good about serving.

Kielbasa and Cabbage Soup is a true crowd-pleaser—tasty, filling, and perfect for chilly weather. Below is a detailed breakdown of the recipe along with its Weight Watchers points and nutritional information to help you stay on track while enjoying a hearty bowl of comfort.

Ingredients:

  • 1 lb Kielbasa (smoked sausage), sliced into ¼-inch pieces
  • 1 small head of cabbage, chopped into bite-sized pieces
  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 1 large carrot, peeled and sliced
  • 2 medium potatoes, peeled and cubed (optional for added heartiness)
  • 4 cups low-sodium chicken broth (or vegetable broth for a vegetarian version)
  • 1 teaspoon dried thyme
  • 1 teaspoon paprika
  • ½ teaspoon black pepper
  • Salt to taste
  • 2 tablespoons olive oil (or cooking spray for lighter options)
  • 1 tablespoon vinegar (apple cider vinegar works best)
  • 1 bay leaf
  • Fresh parsley for garnish (optional)

Instructions:

1. Prepare the Ingredients:

Start by slicing the kielbasa into bite-sized pieces. Chop the cabbage into bite-sized chunks, and dice the onion and garlic. Peel and slice the carrots and potatoes (if using).

2. Sauté the Kielbasa:

In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat. Add the sliced kielbasa and cook, stirring occasionally, until browned and crispy around the edges, about 5-7 minutes. The kielbasa should release its fat and become fragrant. If you prefer a lighter version, you can use a spray of olive oil to reduce the calorie content.

3. Cook the Vegetables:

Once the kielbasa is browned, add the diced onion and minced garlic to the pot. Sauté for 2-3 minutes until the onion softens and becomes translucent. The garlic should become fragrant, but be careful not to burn it.

4. Simmer the Soup Base:

Add the chopped cabbage, carrots, potatoes (if using), and chicken broth to the pot. Stir everything together to combine, then bring the mixture to a boil. Once boiling, reduce the heat to low and add the dried thyme, paprika, black pepper, and bay leaf. Stir to distribute the seasonings throughout the soup.

5. Cook the Soup:

Cover the pot and let the soup simmer for 25-30 minutes, or until the cabbage and potatoes are tender. If you like a slightly thicker soup, you can mash a portion of the potatoes in the pot for added creaminess. Stir occasionally to ensure the soup doesn’t stick to the bottom.

6. Season and Finish:

Once the vegetables are tender and the flavors have melded, remove the bay leaf from the pot. Stir in the vinegar and taste the soup, adding more salt and pepper if needed to adjust the flavor.

7. Serve:

Ladle the soup into bowls and garnish with fresh parsley for a pop of color and freshness. Serve immediately and enjoy!

Weight Watchers Points:

This Kielbasa and Cabbage Soup recipe is surprisingly low in points while still being rich in flavor and nutrients. It’s the perfect option for anyone following the Weight Watchers Freestyle Program or any other weight loss plan that emphasizes lower-calorie, nutrient-dense foods. The breakdown of points can vary depending on the specific ingredients used, but here is an approximate estimation:

  • Kielbasa (1 lb): 16 points (based on a standard smoked kielbasa sausage, but this can vary)
  • Cabbage: 0 points
  • Onion: 0 points
  • Garlic: 0 points
  • Carrots (1 large): 0 points
  • Potatoes (2 medium): 4 points (optional; skip for a lower point option)
  • Olive Oil (2 tbsp): 6 points (you can reduce this by using less or cooking spray)
  • Chicken Broth (4 cups, low-sodium): 0 points
  • Vinegar, Herbs, and Spices: 0 points
  • Total: Approximately 26 points for the entire pot, which yields 6 servings. This means about 4 points per serving (without potatoes), or 5 points per serving if you include the potatoes.

For a lower-point version, you can skip the potatoes and reduce the amount of olive oil used.

Nutritional Information (per serving, without potatoes):

  • Calories: 170 kcal
  • Protein: 12g
  • Carbohydrates: 10g
  • Fiber: 3g
  • Sugars: 3g
  • Fat: 12g
  • Saturated Fat: 4g
  • Cholesterol: 30mg
  • Sodium: 600mg (can be reduced by using a low-sodium broth)
  • Potassium: 400mg
  • Vitamin A: 70% of Daily Value
  • Vitamin C: 60% of Daily Value
  • Calcium: 4% of Daily Value
  • Iron: 8% of Daily Value

Note: The nutritional values may vary depending on the exact brands of ingredients used, and whether or not you add potatoes.

Tips for a Healthier Kielbasa and Cabbage Soup:

  1. Use Reduced-Fat Kielbasa: If you’re looking to cut down on fat and calories, opt for a reduced-fat or turkey kielbasa. Many stores now carry healthier versions of kielbasa, which still provide that smoky, savory flavor without as much fat.
  2. Add Extra Vegetables: For even more nutrition and to lower the overall point count, consider adding more low-point vegetables like bell peppers, zucchini, or spinach. These additions will add bulk to the soup without significantly increasing the calories.
  3. Skip the Potatoes: If you’re aiming for a lower-carb option, simply omit the potatoes. The soup will still be filling and comforting thanks to the cabbage and kielbasa.
  4. Boost the Flavor: Fresh herbs like thyme, rosemary, and bay leaves are great for adding a depth of flavor without extra calories. A dash of smoked paprika also enhances the richness of the soup.
  5. Meal Prep Friendly: This soup stores well in the fridge for up to 4 days, making it a great choice for meal prepping. It can also be frozen for up to 3 months, though you may want to leave out the potatoes if you plan to freeze it.

Why You’ll Love This Soup:

  • Quick and Easy: This recipe comes together in under an hour, making it a perfect weeknight meal for busy families. The minimal prep and cooking time are perfect for anyone who wants a delicious homemade meal without spending hours in the kitchen.
  • Comforting and Satisfying: Kielbasa and cabbage soup is the ultimate comfort food—warm, savory, and hearty. The kielbasa brings a rich, smoky flavor, while the cabbage and other vegetables create a nourishing base.
  • Weight Watchers-Friendly: With a relatively low point count per serving, this soup fits perfectly into your Weight Watchers plan. It’s a great way to enjoy a satisfying meal while staying within your points budget.
  • Customizable: Whether you want to make it lighter, spicier, or more loaded with vegetables, this recipe is incredibly adaptable. Feel free to make it your own!

Final Thoughts:

Kielbasa and Cabbage Soup is a wonderful balance of flavors and nutrition, ideal for anyone looking for a healthy, satisfying meal that’s still indulgent in taste. It’s an excellent choice for Weight Watchers participants, offering the comfort of a classic soup without sacrificing taste or portion size. The recipe is also versatile enough to be enjoyed by anyone—whether you’re focused on healthy eating or just looking for a simple, delicious soup that brings the whole family to the table.

Enjoy this hearty, flavorful soup and feel good about nourishing your body with every spoonful!