Weight Watchers Low-Points Cabbage Soup Recipe

Introduction:

Welcome to our comprehensive guide for preparing a flavorful and nutritious Cabbage Soup that aligns perfectly with your Weight Watchers (WW) goals. This Cabbage Soup is not only low in SmartPoints but also packed with vitamins and minerals, making it an excellent choice for a healthy meal. This detailed recipe provides all the necessary steps, including ingredient measurements, detailed instructions, nutritional information, and SmartPoints values. Whether you’re looking to enjoy a light lunch or a satisfying dinner, this Cabbage Soup is a perfect fit for a balanced WW plan.

Ingredients:

For the Soup Base:

  • Green Cabbage: 1 medium head (about 2 pounds; chopped into bite-sized pieces for even cooking)
  • Carrots: 2 large (peeled and sliced; adds natural sweetness and color)
  • Celery Stalks: 3 large (chopped; for aromatic flavor)
  • Onion: 1 large (chopped; for depth of flavor)
  • Garlic Cloves: 4 cloves (minced; adds rich flavor)
  • Diced Tomatoes: 1 can (14.5 ounces; no added sugar)
  • Tomato Sauce: 1 can (8 ounces; no added sugar)
  • Vegetable Broth: 4 cups (low-sodium to control salt intake)
  • Water: 2 cups (to balance the broth)
  • Bay Leaves: 2 (for subtle depth)
  • Dried Thyme: 1 teaspoon (for herbal flavor)
  • Dried Basil: 1 teaspoon (adds a touch of Italian flavor)
  • Salt: 1 teaspoon (adjust to taste)
  • Black Pepper: ½ teaspoon (adjust to taste)

Optional Add-Ins:

  • Green Beans: 1 cup (chopped; adds extra fiber and texture)
  • Bell Peppers: 1 cup (chopped; adds additional flavor and color)
  • Zucchini: 1 medium (chopped; adds texture and nutrition)
  • Chicken Breast or Ground Turkey: 1 cup (cooked and shredded or crumbled; for added protein)

Instructions:

  1. Prepare the Vegetables:
  • Chop: Begin by chopping 1 medium head of green cabbage into bite-sized pieces. Peel and slice 2 large carrots, and chop 3 celery stalks. Dice 1 large onion and mince 4 garlic cloves.
  1. Sauté Aromatics:
  • Heat: In a large stockpot, heat a small amount of cooking spray or 1 tablespoon of olive oil over medium heat.
  • Cook Vegetables: Add the chopped onion and minced garlic to the pot. Sauté for 2-3 minutes until the onions are translucent and fragrant. This step enhances the overall flavor of the soup.
  1. Add Base Ingredients:
  • Combine: Stir in the chopped cabbage, carrots, and celery. Cook for an additional 5 minutes, stirring occasionally to allow the vegetables to start softening.
  • Incorporate Tomatoes: Add 1 can of diced tomatoes (with juice) and 1 can of tomato sauce to the pot. Stir well to combine.
  1. Add Liquids and Seasonings:
  • Pour Broth: Add 4 cups of vegetable broth and 2 cups of water to the pot. This creates the soup base and provides the necessary liquid for cooking.
  • Season: Add 2 bay leaves, 1 teaspoon of dried thyme, 1 teaspoon of dried basil, 1 teaspoon of salt, and ½ teaspoon of black pepper. Stir to distribute the seasonings evenly.
  1. Simmer the Soup:
  • Bring to Boil: Increase the heat to high to bring the soup to a boil. Once boiling, reduce the heat to low and cover the pot.
  • Cook: Allow the soup to simmer for 30-40 minutes, or until the vegetables are tender and the flavors have melded together. Stir occasionally to prevent sticking.
  1. Add Optional Ingredients:
  • Incorporate Add-Ins: If using green beans, bell peppers, or zucchini, add them to the pot during the last 10-15 minutes of cooking. For added protein, include 1 cup of cooked and shredded chicken breast or ground turkey at this stage.
  1. Adjust Seasoning:
  • Taste: Before serving, taste the soup and adjust seasoning as needed. Add more salt or pepper according to your preference.
  1. Serve and Enjoy:
  • Cool: Allow the soup to cool slightly before serving. This helps the flavors to further develop.
  • Portion: Ladle the soup into bowls and serve warm. This soup pairs well with a side of whole grain crackers or a small salad.

Storing and Reheating:

  1. Refrigeration: Store leftover soup in an airtight container in the refrigerator for up to 4 days.
  2. Freezing: For longer storage, freeze the soup in individual portions using freezer-safe containers or bags. Freeze for up to 3 months. Reheat in the microwave or on the stovetop until hot.

Nutritional Information (per serving, assuming 8 servings total):

  • Calories: 100
  • Total Fat: 1 gram
  • Saturated Fat: 0 grams
  • Cholesterol: 0 milligrams
  • Sodium: 550 milligrams
  • Total Carbohydrates: 20 grams
  • Net Carbohydrates: 14 grams
  • Dietary Fiber: 6 grams
  • Protein: 4 grams

SmartPoints (WW):

For Weight Watchers (WW) participants, each serving of this Cabbage Soup is approximately 2 SmartPoints. This calculation is based on the specific ingredients used and their quantities. Variations in ingredient brands or quantities may alter the SmartPoints value.

Additional Tips:

  1. Vegetable Variations: Feel free to experiment with different vegetables or herbs based on what you have on hand or your personal preferences. Adding spinach, kale, or mushrooms can increase the nutritional value without adding significant points.
  2. Protein Options: If you prefer a heartier soup, consider adding lean proteins like chicken or turkey. Be sure to account for the additional SmartPoints if you add these proteins.
  3. Spice Levels: Adjust the seasoning to your taste. If you prefer a spicier soup, add a pinch of red pepper flakes or a dash of hot sauce.

Conclusion:

This Weight Watchers Low-Points Cabbage Soup offers a delicious and nutritious way to enjoy a classic comfort food while staying within your WW plan. By using fresh vegetables, low-sodium broth, and a blend of seasonings, this soup is both satisfying and health-conscious. Whether you’re making a large batch for meal prep or simply preparing a warm, comforting bowl for lunch or dinner, this recipe fits perfectly into a balanced eating plan. Follow this detailed guide to create a soup that’s both flavorful and WW-friendly, making your weight management journey enjoyable and successful.