Fat Free Vegan Cabbage Soup (Cabbage Soup Diet Recipe For Weight Loss)

by on May 22, 2012


Fat Free Vegan Low Calorie Cabbage Soup Diet Recipe

Today I have a really healthy and easy recipe for you, especially if you’re interested in losing some weight, feeling better and eating more home cooked food. It’s a delicious spin on cabbage soup.  No this is not the recipe from the Cabbage Soup Diet (which after looking at makes me think it kinda sucks…) Mine features whole homemade ingredients without any packages of soup seasoning, V8 or chemical flavour enhancers.

The point of the cabbage soup in the cabbage soup diet is to fill you up on broth and vegetables in place of one meal a day so that you can lose weight fairly easily without crash dieting or being hungry.

A Healthier Alternative To The Cabbage Soup Diet

If you wanted a healthy guideline to lose some weight a safe and manageable way it would be to just eat fruits, lots of vegetables (even baked potatoes, sweet potatoes and squash are ok) and homemade vegetable soup (should be oil/cream free). You want to fill up on lower calorie high fibre nutrient dense foods. You could also have some beans or homemade hummus to go with your meals if desired as well. People gain weight because they eat too many rich foods like fried foods, meat, cheese, cream, butter, pastries, and bread products with oil in/on them. Even eating a diet of just potatoes wouldn’t cause you to gain weight, but if you slathered every potato in butter, sour cream and bacon it would become far too rich to achieve weight loss.

Actually I put a friend of mine on a fat free (and also no bread or flour products) diet back in September and she’s lost 50 lbs already just by eating more homemade meals and making sure they were based on foods like potatoes, vegetables and even rice instead of meat, bread, pastries and dairy products. She’s doing great and still enjoys eating this way every day.

One thing people think when it comes to alternative “healthier” lifestyles it that they will always hate it, never be able to do it or even starve to death (maybe even get bored to death too!). Let me tell you that is not the case. I started eating more raw and vegan for health reasons, not because I didn’t like how steak or chicken tasted.  (Hey I’m being honest!) But now I’ve been eating vegetable based dishes for so long that I actually don’t miss or crave any animal foods at all. I really couldn’t imagine eating them again. I actually enjoy the food I eat now even more than the food I used to eat. (Whatever you do most often now, you tend to like even more than what you used to do back then. It’s just the way the brain perceives things. Recent events tend to be better than past events a lot of the time because their more clear in our minds.) I like vegetables so much that if I go to a regular restaurant and get a pasta dish or soup that has hardly any vegetables in it, I get sad and want more vegetables! I could never just eat a big plate of plain spaghetti and sauce anymore, I love putting vegetables or lentils in it to give it more flavour.

People may think all vegans eat are carrots, broccoli and celery, but that is simply not true. In fact I eat a much wider variety of ALL plant foods now than I ever did before. I can’t even say I have a favourite fruit or vegetable. I love many of them like cherries, mangoes, watermelon, white peaches, Hawaiian papayas, pineapple, blackberries, blueberries, raspberries, eggplant, sweet potatoes, butternut squash, Thai pumpkin, broccoli, asparagus, mushrooms and more. I wouldn’t be able to choose any of those as my favourite.  I eat an even bigger variety than these, but these are some foods I really enjoy eating regularly and never get sick of eating. (This doesn’t even includes all the beans, legumes and whole grains I enjoy as well!)

I made 2 batches of vegetable broth and 2 batches of this cabbage soup last week, it was that good. One day I had 3 bowls of it for dinner! At 108 calories a bowl there’s really nothing to worry because you couldn’t possibly gain weight by eating this soup.

Fat Free Vegan Low Calorie Cabbage Soup Diet Recipe

Fat Free Vegan Cabbage Soup Recipe

Serves 8

Ingredients:

2 medium sweet onions, diced (like Vidalia, Walla Walla etc. They have light coloured skin and a slightly flattened top and bottom)
5 cloves of garlic, minced
10 oz./283 g package of mushrooms, sliced
2 tsp fresh thyme (or 1 tsp dried)
6 large stalks of celery, leaves removed and sliced
4 large carrots, peeled and sliced
1 lb/454 g (1/2 head) of green cabbage, shredded or cut with mandolin
28 oz/793 g (or 2 16oz cans) fire roasted diced tomatoes (I use Muir Glen Organics)
10 cups/2.5 qtss/2.3 L fresh vegetable broth (my recipes are here) or low sodium packaged vegetable broth
Herbamare/Salt and pepper to taste

Directions:

  1. Saute onions, garlic and mushrooms in 2-3 cups of vegetable broth for 5-6 minutes until the onions are tender. (Mushrooms take longer to cook than the rest of the veggies, so we’re cooking them first.)
  2. Add the rest of the vegetables, the thyme, the canned tomatoes, and the vegetable broth.
  3. Cook the vegetables over medium heat for 30-40 minutes or low heat for 1.5-2 hours until the vegetables are tender.
  4. Season to taste with Herbamare or salt and pepper. Add a little cayenne or chili pepper if you like the soup spicy. If you like your soup a little thinner you can add a little more vegetable broth or water if desired. But don’t add too much or you will dilute the flavour.
  5. Serve!

Additional Tips:

This soup is almost like a cabbage stew because it’s so full of vegetables. I prefer to have lots of veggies in my soup and a little less broth. You can add a little more broth if you like really watery soups. (But this is already so low calorie you don’t really need to water it down if you’re looking for a diet-friendly meal.)

I found I didn’t need to add much salt to my soup as I made homemade broth that was naturally sweet from the sweet onions, carrots and thyme and the fire roasted tomatoes have enough salt in them already.

This is a great recipe that you can use for a soup base and just change out some of the veggies for different ones for variety. You can also experiment with different salt free seasoning blends. Just make sure you always add a little, let it cook for a few minutes and taste test before adding more, so you don’t end up with an over seasoned soup!

If you use a bowl or two of this soup with some fruit or a salad every day instead of your normal meal it will help you lose weight just like any other meal replacement plan.  But this is much more nutritious because it’s homemade and packed full of vitamins and minerals from the veggies. Even more so if you make your own vegetable broth.  There is no comparison for me between store bought and homemade broth, so give it a try sometime and you will enjoy homemade soups even more!

Even if you changed a few of the vegetables in this soup it would be around the same calories. Overall it’s a very low calorie nutrient dense soup.

Nutrition Facts
  Servings Per Recipe: 8
  Serving Size: 1 serving
Amount Per Serving
  Calories 104.0
  Total Fat 0.4 g
  Saturated Fat 0.1 g
  Polyunsaturated Fat 0.2 g
  Monounsaturated Fat 0.0 g
  Cholesterol 0.0 mg
  Sodium 254.9 mg
  Potassium 562.3 mg
  Total Carbohydrate 17.8 g
  Dietary Fiber 6.3 g
  Sugars 7.8 g
  Protein 3.8 g
  Vitamin A 97.3 %
  Vitamin B-12 0.0 %
  Vitamin B-6 9.9 %
  Vitamin C 69.2 %
  Vitamin D 6.7 %
  Vitamin E 2.0 %
  Calcium 10.3 %
  Copper 9.9 %
  Folate 12.6 %
  Iron 10.5 %
  Magnesium 5.5 %
  Manganese 9.9 %
  Niacin 10.4 %
  Pantothenic Acid     7.9 %
  Phosphorus     7.1 %
  Riboflavin 11.7 %
  Selenium 6.2 %
  Thiamin 6.6 %
  Zinc 3.3 %

 

 Have you ever made cabbage soup before or tried the Cabbage Soup Diet?

{ 41 comments… read them below or add one }

1 Jase December 30, 2013 at 11:13 AM

Love the recipe, but when using dried thyme instead of fresh, it’s a bit strong. I’d opt for 1/2 tsp or even 1/4 tsp. 1 full tsp was a bit much for my taste.

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2 Veronica Grace January 2, 2014 at 7:19 PM

I have not found dried thyme to be stronger than fresh thyme. Is that what you meant?

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3 Eileen September 2, 2013 at 8:29 AM

Love this soup!
Is a serving 1 cup? 2 cups?

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4 Low Fat Vegan Chef Veronica September 3, 2013 at 10:52 PM

I measured it by bowlfuls, so it will be closer to 2 cups. It makes a good amount.

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5 John August 29, 2013 at 11:07 AM

In your recipe, when you describe how to saute the onions, you say to do it in 2-3 cups of vegetable broth. I believe you mean 2-3 tablespoons.

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6 Low Fat Vegan Chef Veronica August 29, 2013 at 11:09 AM

No this is a SOUP so we are sautéing the onions so they flavor the start of the broth. 2-3 tablespoons will evaporate and some of the onion flavor with it as well. So I always sautéing my onions in a lot of broth for soup to flavor it.

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7 Kelly July 17, 2013 at 12:56 PM

Can this be made in a pressure cooker?

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8 Low Fat Vegan Chef Veronica July 17, 2013 at 1:00 PM

I don’t make vegetable soups in the pressure cooker as it’s extremely easy to overcook the vegetables, and I’m not sure if you save time. As it takes about 20 minutes to come up to pressure and then 5-10 minutes to cook, you can cook it on the stove in about the same time and not overcook it.

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9 Cheryl Kaster June 21, 2013 at 8:35 PM

Don’t want to assume…can this also be frozen for later use? I definitely want to try it. Soups are GREAT!!!

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10 Troy Robertson June 19, 2013 at 8:59 AM

I need to make this soup soon as I attempt to go completely Vegan. I recently want Vegan for a little over 2 months and was feeling great. It has been hard to maintain with my busy life with a 4 and 9 year old and gained the weight I lost quickly. I need soup recipes that I can prepare ahead of time. I also worry I will not get enough protein. Thanks for the recipe:)

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11 Joan June 15, 2013 at 1:35 PM

Hi Veronica, Would really like to try out this recipe. It sounds great. My only problem is the mushrooms. A lot of recipes call for mushrooms and I know the are extremely healthy, but I just cannot do mushrooms. Is there any good substitutes for them?

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12 maddie May 31, 2013 at 7:27 AM

Hey guys, can’t source fire roasted tomatoes where I am (little island off Australia), should I just use normal canned tomatoes? Will it change the taste much? Or what else should I use to get the flavour? Cheers!

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13 Low Fat Vegan Chef Veronica June 2, 2013 at 7:31 PM

Hi Maddie,

You can use regular tomatoes, or you can make your own fire roasted tomatoes, I have previously seen this recipe over at FatFreeVegan you can use larger tomatoes as well, it just needs to cook longer. It just adds a little more flavour and so that’s why i use them if I can find them. :)

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14 Stacia May 15, 2013 at 4:58 PM

Hey! Would you mind if I share your blog with my zynga group?
There’s a lot of folks that I think would really appreciate your content. Please let me know. Thank you

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15 Low Fat Vegan Chef Veronica May 15, 2013 at 7:08 PM

Sure

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16 beauty camera May 8, 2013 at 10:25 PM

Thanks for sharing your thoughts on cabbage.
Regards

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17 rajeshwari April 21, 2013 at 5:28 AM

hi,
i’m planning to try this diet for a week. i want to lose 10 kgs. in 2 weeks. will this diet help me. i have been on a sedentary lifestyle and recently started brisk walking for 30 minutes daily. can i make a smooth soup by blending the veggies after they are cooked and then add some herbs and spices?

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18 Low Fat Vegan Chef Veronica April 21, 2013 at 9:56 AM

Yes you can blend the soup if you want. But I would add the herbs first and cook those, and add other powdered spices at the end. Herbs are harder and will be better cooked and blended.

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19 Christie March 17, 2013 at 5:28 PM

Made this when the recipe came out and loved it. Ready to make another batch, but was wondering- do you think it would work if I just threw it all in the crock pot?

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20 Low Fat Vegan Chef Veronica March 17, 2013 at 6:12 PM

I don’t see why not. Crock pot soups and stews are super easy, and since you don’t have to worry about dried beans cooking properly you can try it. Just check it after 5 hours on high or 7 hours on low.

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21 Marcia June 20, 2013 at 12:30 PM

What about using a pressure cooker? Can you give me an idea as to how long to cook the soup with your ingredients? Fixing this for dinner tonight. Lots of veggies to use B 4 they go South! Thanks Veronica!

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22 Low Fat Vegan Chef Veronica June 21, 2013 at 1:01 PM

All pressure cookers are slightly different. Since it’s just vegetables I imagine it would only need to be pressure cooked for 5 minutes or so. I pressure cook my vegetable brother for 7-10 minutes and the veggies are very overcooked by then.

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23 Christine February 25, 2013 at 4:44 PM

I wasn’t planning on making soup but when this email recipe came the other day, I realized I had all the ingredients already in the refrigerator. Made it today and it is really good. I didn’t have thyme so just did without and it still tastes wonderful. (I added some no salt chili seasoning and a bit of hot sauce.)

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24 Eva February 24, 2013 at 12:48 PM

Hi Veronica, this recipe came at the right time, you know when you just don’t know what to make and this just was the perfect thing, I made my soup with added beets and just used a low sodium bouillon cube. Delicious. thank you Eva

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25 Low Fat Vegan Chef Veronica February 24, 2013 at 12:49 PM

Sounds great! I love adding beets to soup.

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26 Em February 24, 2013 at 9:46 PM

Adding beetroot sounds like a great alternative – though I’ve never done it before…how many/much would you add for this quantity – and would you add them chopped before adding the other vegetables?

Btw, I love this recipe! It’s so simple but so delicious.

Thanks V:)

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27 Teresa de Souza February 23, 2013 at 9:44 PM

HY , dear V eronica !

This one might be Great ! Thank You . I would have one now , if I could .
1 ) Its Cold just now hier where I sit at the Window and 2 ) I need Strengh , as always .

I often say I would prepare them … but at the End I dont do it .
I eat RAW VEGETABLES and BREAD .
The other Things which are Fat Makers , I dont . OK . Once a Month , IF .

I need to loose Weight still . Have already , a bit , with Spices + Hot Water .

I love all Ingredients here at this Soup . The Combination of Cabbage and Celery … is very Healthy .
And Tomatoes ? I see them at the Photo .
And I love Champions . I love them pure … they are so Delicate .
But Carrots … cooked , we get Weight !

Lets see whether I prepare this one . My first Casserole , I bought this Year . I had only RAW , at Home alone . Its easier . And I eat directly . And also , alone , I ‘ ve always lived in Studios_One Room Apartments , so , its not agreabble to cook . Not hygienic .

But … maybe I will try this one . Its so Simple !

Thank you again !

Teresa

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28 geri February 23, 2013 at 1:37 PM

I LOVE veggies and Very much so cooked cabbage..how much more calories would it be if I added a 16oz can of garbanzo beans ( rinsed of course)? or what about 16 oz can of black beans? Thank U love u girl

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29 Low Fat Vegan Chef Veronica February 24, 2013 at 9:21 AM

Hi Geri, just check the back of the can, it has nutritional info on it and divide it by how many servings.

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30 Maggie February 15, 2013 at 2:20 PM

Thanks for the recipe – can’t wait to try it. I do have a question though – the recipe says a 1 lb head of cabbage and in parenthesis it says 1/2 head. So does that mean we only use half of the 1 lb head for the soup?

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31 Low Fat Vegan Chef Veronica February 15, 2013 at 2:30 PM

Hi Maggie. I weighed my half a head of cabbage and it was 1lb. So use half a large head of cabbage, or find a small cabbage that is about 1lb only.

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32 Leonie Hildreth February 13, 2013 at 7:37 PM

Hello, i like this soup,cos it so versatil…I put bok choy,nappa cabbage,for variety,curry,or italien sesoning,and different texture,I take a thunderstick and make it smooth and creamy looking.this way i’ll never get tired of it.

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33 Nancy January 7, 2013 at 7:08 PM

Thank you so much for all your easy-to-follow recipes! I made this last night and my meat-loving husband and 7 year old son both loved it! I had never eaten cabbage soup before (always thought it sounded gross) and am new to vegan eating/cooking. This was delicious! You are helping me along my journey, introducing me to new spices, ingredients and making it easy to succeed with this lifestyle change with your clear instructions. Thank you!!! I already have your soup recipe book but will definitely be buying more to support your efforts!!

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34 Mary Lou November 16, 2012 at 6:35 PM

Made 1/2 portion of this soup tonight and it is great. I was concerned that there wasn’t enough spices in it to make it delicious, but I was wrong. The broth had a great flavor. I will freeze the leftovers since we will be gone for a week. I will definitely put this on my rotation of soups. Great way to get mega amounts of veggies into your meal. Thanks.

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35 Veronica June 29, 2012 at 12:59 AM

eating this right now… it’s delicious!!!

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36 Low Fat Vegan Chef Veronica July 2, 2012 at 12:52 PM

Awesome!

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37 Tamee May 23, 2012 at 11:34 PM

I have used the cabbage soup dieting the past. I got tired of eating it so to change it up I put it in the blender a.dade it creamed soup and loved it.

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38 Andy D May 23, 2012 at 2:11 PM

Thanks for this recipe, Veronica; it looks yummy and — being very new to the kitchen — the level of detail in your instructions is very helpful!

My wife and I started our plant-based, low-fat plan about four months ago and I find that I’m inundated with recipes that I want to try, so I note each one in my calendar so that I can slide it along until the right time presents itself. (For example, I’ve queued this one up for early September, when it cools down.)

Thanks again!

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39 Low Fat Vegan Chef Veronica May 23, 2012 at 8:13 PM

That’s great Andy! I’m glad you like the details and are organizing your recipes. I think a lot of people would benefit from that. I know I just make whatever I feel like having, but having a set menu each week is so much easier.

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40 Joy Ewen May 23, 2012 at 10:16 AM

I Love Cabbage Vegetable Soup! I love steamed and raw cabbage. Your soup looks like a winner and I can’t wait to try it
Joy

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41 Low Fat Vegan Chef Veronica May 23, 2012 at 10:17 AM

Thanks Joy :)

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