After eating a really wonderful bowl of soup at our local deli, I went online to find inspiration for my own version. A cabbage-based soup is relatively easy to steer into the “great for diabetics” category because of all the wonderful fresh veggies that help make the soup so heavenly.
Unlike soups based on potatoes, rice, noodles, and cream — a cabbage soup like this doesn’t have all the carbohydrate hurdles that stand between diabetics and their lunch. –which makes me very happy. It’s more like a cabbage roll made in a bowl!
Each 2-cup serving of this recipe will have about 265 calories, 26g carbs, 10g fiber, 10g sugars (all from the natural sweetness of the veggies,) 25g protein, .75g of vitamin c, .75g of potassium, plus a generous count of both iron and Vitamin A. The fat content depends on the fat content of the ground beef you use. I went very lean, and limited the fat to about 4-5g/serving.
Great with toast corners or oyster crackers — or just as-is. It’s also good served with a dollop of sour cream!
- 2 lb lean ground beef, browned thoroughly
- 1 c chopped yellow onion
- 1/2 c diced shallots
- 3 c diced celery
- 1/2 c thin sliced carrots
- 2 lg jalapeño peppers, seeded and minced
- 1 lg poblano pepper, seeded and diced
- 1 lg head of green cabbage, chopped coarsely (about 10 cups)
- 2 cans petite diced tomatoes
- 1 can kidney beans, drained
- 3 c beef stock (like Swansons)
- 3 c V-8 spicy hot juice
- 1 T Worcestershire sauce
- 1 T organic apple cider vinegar
- 1 T fresh lime juice
- 2 bay leaves
- 1/2 t Penzey’s Tzardust Memories seasoning blend (don’t scrimp on this — the combination is complex and delicate)
- 1 1/2 t finely ground black pepper
- 1/2 t cayenne pepper
- 1 t hot paprika
- 1 t salt
Yes — it’s a long list of ingredients. This is not quickie microwave soup — but serious, simmer it for hours soup.
Brown the meat thoroughly,then add onions, shallots, peppers, carrots and celery and continue to cook until veggies are sweated. Add all the remaining ingredients EXCEPT the cabbage and bring to a boil — then reduce the heat to low and cover the pot. Simmer for at least 2 hours.
Add in the cabbage, and return the pot to a boil — then reduce the heat again and simmer for an additional 30 minutes. Taste it for seasoning adjustments.
The cayenne and black pepper add a tiny bit of bite to the background flavor — but if you want more heat, feel free to up the cayenne, or leave a few of the seeds in your jalapenos!