Cabbage Soup ~ Wholesome, Plant-Based, and Weight Watchers Friendly

Weight Watchers Friendly Cabbage Soup

“Snow provokes responses that reach right back to childhood.”-Andy Goldsworthy

It would be a lie if I said that I did not do a jubilant snow-day-dance in my kitchen this morning when I got the call that school was cancelled due to inclement weather. I tapped on the window and mouthed the words to Mike, “SNOW DAY.” It may have been an act of unkindness considering the fact that he was brushing my Jeep off at the time. He scowled up his face in mock disgust. About forty-five minutes later he was headed out the door to work. He grabbed his Arctic Carhartts, planted a kiss on my mouth, and left the house with a smile plastered on his face from ear-to-ear. Mike is so thankful to be employed right now and loves his new job. We are so fortunate and will never take for granted the opportunities that we are given or our network of support. Last year at this time Mike was a full-time college student and we were stressed about our finances. It feels wonderful to have two incomes again and to be catching up on our bills.

Athena absorbing the snow day magic from her chair.

Athena absorbing the snow day magic from her chair.

This morning I enjoyed a silent house and the company of our furbabies. I had a bottomless cup of tea and felt my energy levels restore. While I spent my afternoon working on lesson plans (yes, a snow day really throws things out of whack) this morning I allowed myself to be steeped in the bliss of writing in my journal, yoga, and brainstorming future blogs.

Today’s recipe is one that I have been meaning to share for quite a long time. It is an old healthy favorite that my mom and I loved making when I was in high school and college. In fact, I talked to my mom today and she said she was getting ready to make a pot. I have seen recipes for many different versions over the years and this is a recipe that I often share with my Weight Watchers members.

I am going to share a basic recipe and you may decide to bulk it up with pasta or beans and flavor it with your favorite spices. You can also add other vegetables (I have added zucchini, broccoli, cauliflower, spinach, kale or whatever I have on hand). When I ran it through the recipe builder it came out to 1 PP per cup but I do count it as 0 when I follow the Simple Filling Technique (even though juice is not a Power Food).
Cabbage Soup by Produce with AmyCABBAGE SOUP

*1 medium head of chopped cabbage
*1 medium chopped onion
*4 ribs of chopped celery
*3 chopped bell peppers (I use one green, one red, and one yellow. I really like the flavor that the bell peppers bring to the soup)
*2 cups of chopped carrots
*6 cups of tomato juice
(You may want to buy a low sodium version since tomato juice is often high in sodium. Sometimes I use 3 cans of tomato juice and 3 cans of vegetable stock depending what I have on hand. I especially love this soup with my mom’s “homemade” tomato juice from her garden tomatoes)
*2 Tablespoons of minced garlic
*1 Tablespoon of coconut oil
(or your oil of choice)
*Salt and pepper to taste
*Lemon juice to taste
*Worcestershire sauce to taste
*Hot sauce 
(Optional. I recommend adding it to your cup or bowl before serving. If you like some heat you could also add a diced jalapeno pepper to the pot)

Sautee garlic, onion and celery until soft and add the rest of the ingredients. Simmer 45-60 minutes.

Printable Recipe: Cabbage Soup

That is it. It is a simple and versatile soup and it is packed with flavor and nutrients. While it is wonderful hot, I must say that I even enjoy it cold (similar to a gazpacho). One of my WW friends, Linda, tried this recipe a couple of weeks ago and she said she swapped out the tomato juice for fire-roasted tomatoes. One of my other friends Theresa said that she loves to have a cup of vegetable soup at night for a filling and healthy snack.

I hope you enjoy this recipe and please share your feedback. I always love to hear the tweaks and additions that people make to dishes to suit their tastes. If you are interested in other soup recipes, please check out my Soups tab.

Pin recipe HERE.

Have a wonderful and healthy week my friends and thank you for sharing my recipes with the world. Make sure you find my page on Facebook and stay tuned for more fruit and vegetable filled dishes. In the next couple days I will be sharing a new Mason Jar Salad that features blue/purple fruit and vegetables and a homemade tangerine dressing made two ways. Thank you for sharing this journey with me!
Cabbage Soup for Your Health

Cabbage Soup for a Cold Day

Advertisements

The Antidote for Seasonal Amnesia ~ Soup

Butternut Squash Soup by Produce with Amy

Winter in Upper Michigan Photo by Mike Laitinen

Winter in Upper Michigan Photo by Mike Laitinen

“Take a little backache
Melt some snow from the year of your birth
Add the lump in your throat
And the fear of the dark

Instead of oil a pinch of chill
But let it be northern
Instead of parsley
Swear loudly into it…

…We’ll dive into the soup
With a grain of salt between our teeth
And won’t come up
Until we learn its song…

…We arouse the sun’s curiosity
By whistling for the soup
To be served…”
~Charles Simic (from “Soup”)

I have had amnesia for the past six months. When traveling, and asked to describe Upper Michigan, I tell people that the summers are so breathtaking that they have the capacity to give residents of the Upper Peninsula amnesia. Mike and I (and our Cavalier King Charles Spaniel, Phoebe) enjoy four fleeting months of gorgeous weather. (Sometimes longer depending on the temperament of May and October)   We love to pass our time hiking the Iron Ore Heritage Trail in Negaunee, spending time on the Paint River in Crystal Falls with my brother Jamie and my dad Jim, and packing up healthy snacks for picnics and photo shoots along the glittering waters of Lake Superior and other local destinations. Our summers are drenched in beauty and by mid-July we forget how fierce of a punch our winters can wield.

Savoring Summer in the U.P.

Savoring Summer in the U.P.

We have been fortunate in the U.P. and have experienced a very mild winter. That was until the past week. One step outside yesterday and my amnesia came to a screeching halt. Before I even went to bed last night I received an automated call from the school district that I teach in that we would be closed today due to inclement weather. Our local television station was reporting -16 with wind chills of -31 and classes at nearly every school in the U.P. was cancelled. I will not deny that not having to warm up my Jeep and brave the numbing cold was celebrated. The prospect of a day off was a glorious treat and I knew I would spend time in my robe with a hot cup of tea and a purring kitty on my lap before I hit the treadmill.

The plunging thermometer did not let our January Green Smoothie Challenge slip away. Our Day #22 Green Smoothie combination was red leaf lettuce, wheat grass juice powder, parsley, cucumber, avocado, mango, strawberry, chia seeds, lemon juice, and water. Not only are the green smoothies packed with nutrients but Mike and I both notice that they give us a burst of energy to fuel our mornings. It has now become part of my routine to make extra to pack with my lunch and drink on my commute home from work. Last week I picked up some Powdered Wheat Grass JuiceWheat Grass from our local food co-op to add to our smoothies. So far for the new year I am down 2.8 pounds and next week will be starting a 12 Week Challenge with my Weight Watchers members. One of my goals is to invest more time in planning my lunches and trying one new recipe a week. Often I am guilty of buying the ingredients for recipes that I spot in Vegetarian Times or on Pinterest, but rarely do I go through with actually making them. Last year when I made the commitment to follow plant-based eating I fell into a food rut and I am determined to not allow that to happen again.

Last weekend I was submerged in grading semester essay exams but still made time to cook for the week. Since Mike is still eating meat in moderation, I made a vegetable marina that we both could enjoy and meatballs on the side for him to add to his plate. I started Weight Watchers six years ago and ever since have been in the habit of making a pot of soup on Sundays to eat during the week. There is something poetic about the process of making soup. Chopping vegetables has a therapeutic magic to it and the house fills with magnificent aromas. A cup of broth based soup is satisfying and filling and allows Mike and I to eat a smaller amount of our main entrée.

I also love the freedom that cooking soup offers. It is one of those dishes where a recipe is optional and I enjoy flinging whatever vegetables I have on hand into the pot. Though, of course, as a veteran Weight Watchers member, when adding ingredients that are not 0 Points Plus vegetables, I am careful to keep track and run the recipe through eTools.

When I buy organic vegetables I made sure to save the scraps in a bag in the freezer to make my own vegetable stock. This works especially well with onion and garlic skins and cuttings, celery, carrots, parsley and other herbs. A friend also taught me the trick of adding extra water when I cook dried garbanzo beans for hummus. Once the beans are finished cooking you can drain the water and use for soup stock. I cook garbanzo beans in bulk and freeze both the beans and the stock.

Last week I knew that the end of the semester would find me in a time pinch so I tried an alternative route for my weekly soup ritual. The Marquette Food Co-op carries soup mixes in the bulk section and I decided to try the Spicy Southwestern which consists of a medley of beans, corn, peppers, and spices. Since I did not have any stock in the freezer I picked up a carton of that as well and used it along with water. The co-op prefers that owners bring their bags or jars but it had been an impromptu trip. I like to save my bread bags for bulk items and made sure that I tucked some into my shopping totes for next time.
Spicy Southwestern Soup

I think the first "mix" is a typo and should read "water"

I think the first “mix” is a typo and should read “water”

I ladled us each a cup and added diced raw onions and campari tomatoes, fresh cilantro, cubed avocado, a squeeze of lime juice, 1 tsp of olive oil, and Himalayan pink salt. Mike opted to leave off the toppings and he had leftover shredded chicken. The soup was spicy and warm addition to the blowing snow outside.  The next time I make the Spicy Southwestern Soup I think that I will add a jar of my mom’s canned garden tomatoes to the pot. My friend Lisa said that the Curry Lentil mix is very good and I will be trying it next weekend.

Spicy Southwestern Soup

Spicy Southwestern Soup

Today after my smoothie I was in the soup mood but wanted to try something different. I wanted to come up with a single serving recipe that would have all of the convenience of opening up a can of soup but without the sodium and additives.

Spontaneous Soup

I started off by sautéing minced garlic, chopped onions and celery, and chunks of red bell pepper in 2 teaspoon of coconut oil for a couple of minutes (I wanted them to retain their crunch). I turned off the burner and folded in a handful of spinach and transferred to a bowl and added a dash of rice vinegar.

Vegetables Sauteed in Coconut Oil

Vegetables sautéed in Coconut Oil

To the same pot I added one cup of vegetable stock and added rice noodles and brought to a boil. Once the noodles were done (only takes a few minutes) I added the broth and noodles to the vegetables. The soup was finished with a dash of soy sauce and fresh cilantro. Simple and satisfying.

Final Project SoupClose up of finished product

Rice noodles are great  for Stir Fry, curry, Vegan Pad Thai. They have great texture and visual appeal.

Rice noodles are great for Stir Fry, curry, Vegan Pad Thai. They have great texture and visual appeal.


After this morning I am imagining all sorts of single serving soup combinations.  I think that the onion, garlic, and celery gave the soup a lot of body and a rich stock is also essential for flavor. Instead of spinach one could add kale or other greens or cabbage.
How about tomatoes with fennel, and lemon juice? Or ginger with lemon grass and carrots? Basil and tomatoes would make a terrific combination and if you are so inclined you could even add meat or shrimp. Though, of course, I would recommend a 100% plant-based version.

Since the weather is blustery and I am in the soup mood I thought that I would also share my healthy version of Butternut Squash Soup. I made a couple batches this fall and found it hearty and it froze well for future meals. A friend tried the recipe and said it was so creamy she was shocked that the recipe did not contain cream.

I  used two fairly large butternut squash for this recipe and it rendered 18 cups.

  1.  Pierce Butternut Squash and place in a baking dish (add a couple of cups of water to bottom of the dish)
  2.  Roast squash for 30-45 minutes at 400-450 degrees.
  3.  Peel squash and remove seeds. The two squash that I roasted rendered 4 pounds of squash.
  4. Saute 1 cup of onion 2 Tablespoons of garlic, 2 cups of celery, 1 Tablespoon of fresh ginger, 3 Granny Smith Apples (I kept the peels on).
  5. Add five cups of water and the four pounds of squash and simmer for 30 minutes.  The water could be swapped out for vegetable stock.
  6. Add cinnamon, nutmeg, salt, and pepper to taste..
  7. Puree in blender
  8. *Optional. Sage (When I made in the fall I added a large bunch of sage from my garden. I removed the sage before pureeing.)
    I use a Pyrex Glass Baking Dish

    I use a Pyrex Glass Baking Dish

    One cooled the skin and seeds are easily removed

    One cooled the skin and seeds are easily remove

    Peeled Butternut Squash

    Peeled Butternut Squash

    The final product with swirls of cinnamon and nutmeg

    The final product with swirls of cinnamon and nutmeg

    While winter lingers I will make countless pots of soup to help us warm up. Today when I looked out the window I could not help dreaming of being outside tending to my flowers and tomato plants. This time of year I really miss fresh garden produce. Since I eat a lot of salads, I especially miss fragrant tomatoes still warm from the vine. Nothing can compare to a tomato from one’s own backyard, but I have found a fairly decent tomato that can really perk up a winter salad. They are rather expensive but when sprinkled with sea salt they give off an essence and hint of summer that is priceless.
    CompariIt appears as if the cold snap is going to continue in the U.P. and we are under both a wind chill and snow advisory. Tonight I will drink hot tea and nurse my amnesia with fantasies about what I will grow this summer in my garden. Tomorrow is Day #23 of our Green Smoothie Challenge and maybe I will concoct something with a tropical flair.  It may be only January, but so far 2013 has been both nutritious and productive.

    Summer Garden

    Athena and Pandora snuggling to keep warm

    Athena and Pandora snuggling to keep warm

    Amy enjoying sunshine on the Paint River in Crystal Falls.

    Amy enjoying sunshine on the Paint River in Crystal Falls.