This version of cabbage soup isn’t a powerhouse in any one particular nutrient but provides a fair amount of zinc, protein, and vitamins A, B12, and C. A serving of this only has 9 grams of digestible carbohydrate, so you can easily fit it into diabetic diets or ketogenic diets. If you’re a constipated, a bowl or two of cabbage soup may get things moving, thanks to raffinose.
Plan well in advance because this takes a while to cook
- water, 4 quarts (3.8 L)
- parsley, fresh, to taste (3 or 4 sprigs)
- stew meat (beef), raw, 8 oz (230 g)
- pepper, to taste (1/4 tsp or 1.2 ml)
- salt, to taste (1.5 tsp or 8.4 mL) (don’t use this much if on a low-sodium diet)
- tomato sauce, canned, 4 fl oz (120 ml)
- carrot, raw, large (4.5 oz or 130 g), peeled and sliced into 1/4-inch (1/2-cm) thick discs
- cabbage, green, raw, 1/2 of a small one (whole one weighs about 2 lb or 900 g), rinsed, cored, then sliced into quarters or smaller
- fresh lemon (optional)
Add raw meat to the water in a large pot and boil gently for 30 minutes. Then add tomato sauce, carrot, salt, pepper, parsley, and cabbage. Bring to boil over medium heat and them simmer for 45 minutes.
If it’s too bland for you, add a squeeze of fresh lemon. Or as a last resort, add some beef bouillon cube or powder.
Makes four servings of 2 cups each (475 ml).
Advanced Mediterranean Diet boxes: 1 veggie, 1/2 fat, 1/2 protein
Nutritional Analysis Per Serving:
- 46% fat
- 23% carbohydrate
- 31% protein
- 200 calories
- 12 g carbohydrate
- 3 g fiber
- 9 g digestible carb
- 1,200 mg sodium
- 495 mg potassium
- Prominent features: see first paragraph
PS: Nutritional analysis done at FitDay.com.