Cabbage Diet Soup Recipe: When you’re trying to shed a few extra pounds or kickstart a healthier lifestyle, simple and satisfying meals can make all the difference.
One of the most popular choices out there for a quick detox or a jumpstart to a weight-loss journey is the humble cabbage diet soup.
You’ve probably heard someone rave about how they dropped a couple of pounds in a week by eating this soup—and there’s good reason why this recipe has stuck around for decades.
What is the Cabbage Soup Diet?
The cabbage soup diet is a short-term weight loss plan that typically lasts for seven days. At the heart of this diet is a hearty, vegetable-packed soup made primarily with cabbage. The premise is simple: eat as much of the soup as you want throughout the day, paired with a specific food group on each day of the diet.
This isn’t a long-term fix, but rather a quick, low-calorie way to reduce bloat, shed a few pounds, and give your digestive system a little rest. Think of it as a week-long detox for your body, where fiber-rich veggies help flush out toxins, and low calories ensure you create a calorie deficit to lose weight.
Benefits of the Cabbage Soup Diet
The cabbage soup diet is often used as a “reset” button for people looking to clean up their eating habits. Because the soup is low in calories but high in fiber, it helps keep you full without piling on the pounds. It’s also packed with water, which helps hydrate your body while flushing out excess salt and waste.
People who follow this plan typically experience:
- Quick weight loss (usually 5–10 pounds in a week)
- Reduced bloating and water retention
- Increased intake of vegetables and essential nutrients
- Motivation to adopt healthier habits after the week ends
Just be mindful—this diet isn’t sustainable for the long haul, but it’s perfect if you need a short-term fix.
Who Should Try This Diet?
This diet can be a good option if:
- You need a quick weight-loss solution before an event.
- You’re trying to cleanse your body after a period of overeating.
- You want to break a cycle of junk food and unhealthy cravings.
However, it’s not for everyone. If you’re pregnant, have diabetes, or any chronic illness, always consult with your doctor before starting. Also, it’s not ideal for athletes or anyone requiring high energy for physical performance due to the low protein and calorie content.
Ingredients for Cabbage Diet Soup
Now that you’re on board, let’s dive into what you’ll need to whip up this delicious, belly-filling soup. Spoiler: it’s mostly pantry staples and fresh veggies.
Fresh Vegetables You’ll Need
Cabbage is the star, of course, but the real magic happens when it’s paired with a variety of other veggies that bring texture, flavor, and nutritional goodness.
Here’s what you’ll need:
- 1 medium head of green cabbage, chopped
- 1–2 large onions, diced
- 3 carrots, peeled and sliced
- 2–3 stalks of celery, chopped
- 1 bell pepper, diced (red or green)
- 2–3 cloves of garlic, minced
- 1–2 tomatoes, diced or a can of crushed tomatoes
- 1–2 cups green beans (optional, fresh or frozen)
- Zucchini or squash (optional for added variety)
These vegetables aren’t just here for their fiber—they each contribute their own vitamins and minerals, from Vitamin C in bell peppers to potassium in tomatoes.
Seasonings and Spices
A common mistake? Making the soup bland. Spice it up! A good mix of herbs and spices can elevate the flavor significantly and keep you coming back for more.
Must-haves:
- Salt and black pepper (start light, adjust to taste)
- Bay leaves
- Dried basil and oregano
- Thyme or rosemary
- Cayenne pepper or red chili flakes (if you like a kick)
Don’t underestimate the power of spices. They help you enjoy the soup more and reduce cravings for unhealthy foods.
Optional Add-ins for Variety
Want to switch it up and not get bored by day three? Here are a few healthy add-ins:
- Lemon juice – Adds a fresh zing
- Ginger – Great for digestion and adds warmth
- Spinach or kale – Toss in at the end for a boost of iron
- Mushrooms – Adds texture and umami flavor
All these extras can help personalize your soup and keep things exciting without compromising the diet.
Step-by-Step Guide to Making Cabbage Diet Soup
Ready to make it? This soup is incredibly easy to prepare, even if you’re not much of a cook. Just follow these steps and you’ll have a big pot of fat-burning goodness ready in no time.
Step 1: Gather and Prep All Ingredients
Start by washing and chopping all your veggies. This step is crucial—if you prep everything ahead of time, the cooking process becomes seamless. Use a big cutting board, a sharp knife, and get those onions, cabbage, carrots, and celery chopped into bite-sized pieces.
Pro tip: Cut your veggies slightly smaller if you want them to cook faster.
Step 2: Sauté Aromatics for Flavor
This is where the magic begins. In a large stockpot, heat 1-2 tablespoons of olive oil over medium heat. Toss in your diced onions and minced garlic. Stir occasionally and let them cook until they become translucent and fragrant—this usually takes about 5–7 minutes.
Why is this step important? Because sautéing the aromatics brings out their natural sweetness and adds a depth of flavor that boiling alone just can’t achieve. This step ensures your soup is tasty and far from bland.
If you’re using bell peppers, add them now too. Let them soften a little before moving on. The scent at this stage should already be making your kitchen smell delicious.
Step 3: Add Vegetables and Simmer
Once your aromatics are nicely sautéed, it’s time to add the rest of your chopped vegetables: cabbage, carrots, celery, tomatoes, green beans, and any other veggies you’ve chosen to include.
Stir them well to combine with the garlic and onion mix. Pour in about 6–8 cups of water or vegetable broth. Using broth is recommended for a richer flavor, but water works if you want to keep it ultra-light.
Drop in your bay leaves and sprinkle in the herbs—basil, oregano, thyme, rosemary. Crank the heat to bring it all to a boil.
Once it hits a rolling boil, reduce the heat and let the soup simmer gently for 30–40 minutes. Stir occasionally and check for tenderness. The soup is done when all the vegetables, especially the cabbage and carrots, are soft but not mushy.
Step 4: Adjust Seasonings
After simmering, give it a taste. This is your moment to customize the soup to your palate. Need more salt? Add a pinch. Want it spicy? Throw in some cayenne or chili flakes.
Feel free to squeeze in some fresh lemon juice for brightness or toss in a handful of fresh herbs like parsley or cilantro. These small touches make the soup more vibrant and enjoyable, especially if you’ll be eating it multiple times a day.
Step 5: Serve and Store Properly
Once everything is perfectly cooked and seasoned, it’s time to dig in. Ladle the soup into bowls and enjoy it hot. Pair it with a glass of water, and you’ve got a meal that’s filling, flavorful, and fat-burning.
For storage, let the soup cool to room temperature. Transfer it into airtight containers and refrigerate for up to 5 days. If you want to keep it longer, portion it into freezer-safe containers and freeze for up to a month.
Quick reheating tip: Always reheat only what you need instead of the whole pot. This keeps leftovers fresher and avoids overcooking.
Tips to Enhance the Flavor
Eating cabbage soup for several days can get monotonous, so here are a few ways to jazz it up without adding unwanted calories.
Herb Blends to Try
- Italian seasoning: A classic combo of oregano, thyme, basil, and rosemary.
- Herbes de Provence: Adds a floral note that pairs well with tomatoes and cabbage.
- Curry powder: For a completely different flavor profile with an exotic twist.
Try adding these in small amounts and tasting as you go.
Flavorful Broth Options
If you’re not strictly following a detox, low-sodium chicken or beef broth can elevate the flavor significantly. Even a vegetable bouillon cube can do wonders in enhancing the richness of the soup.
Pro tip: Add a splash of low-sodium soy sauce or coconut aminos for a subtle umami boost.
Cooking Time Tricks
- Simmering longer? The soup gets richer.
- Pressed for time? Cut veggies smaller to cook faster.
- Want deeper flavor? Let the soup sit overnight—the flavors meld beautifully by the next day.
Nutritional Benefits of Cabbage Diet Soup
This soup isn’t just a trendy diet fix—it’s actually good for your body in more ways than one.
Low-Calorie and Filling
A single bowl is typically under 100 calories, yet packed with water and fiber. That means it fills you up, satisfies your hunger, and prevents mindless snacking without derailing your calorie goals.
It’s great for portion control and won’t leave you feeling deprived.
Rich in Fiber and Vitamins
Cabbage alone is a powerhouse—loaded with Vitamin C, K, and antioxidants. Add in carrots, tomatoes, and onions, and you’ve got a bowl bursting with nutrients that support immunity, digestion, and heart health.
Fiber also aids in digestion, promotes regular bowel movements, and helps you feel full longer.
Detox and Weight Loss Support
The high water content helps flush out toxins, reduce bloating, and support kidney function. Plus, since it’s low in fat and sugar, it supports stable blood sugar levels and a healthy metabolism.
Just remember, real results come when this soup is part of a larger, balanced approach to nutrition.
FAQs about Cabbage Diet Soup Recipe
1. How long can I follow the cabbage soup diet?
It’s recommended to follow it for no more than 7 days. It’s not nutritionally balanced for long-term use, but perfect for a short-term detox or reset.
2. Can I freeze cabbage diet soup?
Absolutely! Let it cool first, then store in airtight containers or freezer bags. It’ll keep for up to one month in the freezer.
3. Is it safe to eat only cabbage soup all day?
It’s safe for a short period, but not advised for long-term. You might lack essential nutrients like protein and fats, so always follow the recommended 7-day plan.
4. What if I get hungry on the cabbage soup diet?
You can eat unlimited amounts of the soup. Also, the plan includes specific foods each day (like fruits, vegetables, and lean meat) to help you feel full.
5. Can I add protein to this soup?
Yes! If you’re not following a strict version, add lean protein like grilled chicken, beans, or tofu to make it more balanced and satisfying.
Conclusion
The cabbage diet soup recipe is more than just a fleeting fad—it’s a tried-and-true meal that’s helped people reset, slim down, and get back on track with their health. With just a few simple ingredients, a big pot, and less than an hour of cooking, you can create a hearty and delicious soup that supports your goals without sacrificing flavor.
Whether you’re in it for the detox, the jumpstart to weight loss, or just a healthy homemade meal, this soup delivers on all fronts. Add your personal spin with herbs and spices, and you’ll find it easy to stick with and maybe even crave again later.
