Brenda Khan
Cabbage soup is a popular dish for those looking to lose weight, but it can be made tastier by adding some cayenne pepper. Cayenne pepper provides a bit of a bite in this easy and flavorful spicy cabbage soup recipe. The soup itself is deeply flavorful, thanks to aromatic veggies and fire-roasted tomatoes. It is also healthy, comforting, and satisfying.
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What You'll Learn
Sauté onions, carrots, and celery
To make a diet cabbage soup with cayenne pepper, you'll first want to sauté onions, carrots, and celery. Here's a detailed, step-by-step guide on how to do that:
Start by heating some olive oil in a large pot over medium heat. You'll need enough oil to coat the bottom of the pot. Once the oil is hot, add in your chopped onions, carrots, and celery. Stir the vegetables occasionally as they cook. You'll want to cook them until they are slightly softened, which should take around 5 to 8 minutes.
While the vegetables are cooking, you can prepare your garlic and spices. For the spices, you'll want to include some salt and pepper, and you can also add dried thyme and Italian seasoning for extra flavour. Fresh rosemary is another great addition if you want to give the soup a bigger herbal pop.
After your onions, carrots, and celery are softened, add in the garlic and spices. Continue to cook and stir this mixture until you can really smell the garlic and spices. This should only take a minute or so. Now you're ready to move on to the next steps of your diet cabbage soup!
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Add garlic, cayenne pepper, and other spices
Once you've sautéed your vegetables—onion, carrot, and celery—for around 5 minutes, it's time to add the garlic, cayenne pepper, and any other spices you fancy. Stir these into the softened vegetables and cook until you can smell those fragrant garlic and spice aromas.
For the garlic, four cloves should be enough, and you can add cayenne pepper to taste. Cayenne pepper will give your soup a bit of a kick, so if you're not a fan of spice, you might want to go easy on it. If you like a bit of heat, add a generous pinch. You can always add more later if you want to turn up the heat.
You can also add dried thyme for depth of flavour. Thyme is a great addition to any soup, and it pairs well with garlic and cayenne. If you want to add some herbal freshness, rosemary is a good option, too. You could also add some Italian seasoning, which typically includes dried herbs like oregano, basil, thyme, sage, and rosemary.
If you're a fan of spice, you could also add some red pepper flakes for an extra kick. This will give your soup a spicier, hotter flavour. You could also add some black pepper, which will give your soup a peppery bite.
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Pour in broth, tomatoes, and cabbage
Once you've sautéed your vegetables, it's time to pour in the broth, tomatoes, and cabbage. This is an important step in making your diet cabbage soup, as these ingredients create the flavourful base of the soup.
First, heat olive oil in a large pot over medium heat. You can use extra-virgin olive oil for added richness. Add your vegetables, starting with the classic trio of diced onions, carrots, and celery. You can also add garlic, salt, and pepper for extra flavour. Cook, stirring occasionally, for about 5 to 8 minutes, until the vegetables are slightly softened.
Now it's time to pour in the broth. You can use chicken broth or vegetable broth, depending on your preference. If you're looking to keep the sodium content low, opt for low-sodium broth and add a small amount of salt to taste. Pour in about 4 cups of broth, or more if you prefer a soup with a higher liquid-to-ingredient ratio.
Next, add the tomatoes. Diced, fire-roasted tomatoes will add a touch of sweetness to your soup and create a beautiful, vibrant colour. You can use canned, seasoned tomatoes or fresh tomatoes. If using fresh tomatoes, try to use ripe, red tomatoes for the best flavour.
Finally, add the star ingredient: the cabbage. You'll need about one small green cabbage, which should weigh around one pound. Chop the cabbage into strips or chunks, depending on your preferred texture. You can also add other vegetables at this stage, such as bell peppers, to add more colour and flavour to your soup.
Bring the mixture to a boil and then reduce the heat to a simmer. This will allow the flavours to meld together and the vegetables to cook through. Cover the pot and let it simmer for about 20 to 30 minutes, stirring occasionally, until the cabbage is tender.
At this point, you can also add some white wine vinegar for a tangy flavour profile. You can also season with Italian seasoning, which you can make yourself by blending dried herbs like oregano, basil, thyme, sage, and rosemary.
Your diet cabbage soup is now well on its way to being a delicious and healthy meal.
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Simmer until vegetables are tender
Once you've sautéed your vegetables, stirred in your garlic, and sweated your cabbage, it's time to add the rest of your ingredients and simmer until everything is tender. This should take around 15 to 20 minutes. If you're making a spicy cabbage soup, you'll want to add your cayenne pepper before simmering.
Start by pouring in your broth and diced tomatoes. If you're making a diet cabbage soup, it's best to use chicken or vegetable broth with seasoned canned tomatoes. Be sure to use low-sodium versions if you're watching your sodium intake. Bring the soup to a boil, then reduce the heat to a simmer.
Cover the pot and cook until all the vegetables are tender. This usually takes 15 to 20 minutes, but you may need to simmer for up to 30 minutes to reach the desired tenderness. Stir occasionally to prevent sticking and ensure even cooking.
If you're making a spicy cabbage soup, you can add some extra ingredients to give it a kick. Along with the cayenne pepper, add some red pepper flakes for extra heat. You can also add fresh rosemary and thyme for an herbal pop.
Once your vegetables are tender, your soup is almost ready to serve. Remove the pot from the heat and stir in any final ingredients, such as vinegar, lemon juice, parsley, or cracked black pepper, depending on your preference. Adjust the seasoning to taste, and your diet cabbage soup with cayenne pepper is ready to enjoy!
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Season to taste and serve
Once your cabbage soup is cooked, you can season it to taste and serve. The great thing about cabbage soup is that it's a blank canvas for flavour, so you can add a wide variety of herbs and spices.
If you like your soup spicy, add a dash of cayenne pepper or red pepper flakes for a touch of heat. Cayenne pepper will also add a nice bite to the soup. You can also add fresh rosemary and thyme for an extra herbal pop. For a tangy flavour, add some white wine vinegar.
If you're making a large batch, you can store it in an airtight container for up to 4-5 days in the fridge or freeze it for up to 3 months. When you're ready to eat, simply thaw the soup overnight in the fridge and reheat on the stove or in the microwave.
To serve, ladle the soup into bowls and garnish with fresh parsley. You can also serve it with crusty bread for a simple, nourishing meal.
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Frequently asked questions
You will need olive oil, carrots, onion, celery, salt, pepper, vinegar, tomatoes, broth, beans, garlic, potatoes, cabbage, thyme, lemon juice, parsley, and cayenne pepper.
First, heat olive oil in a large pot over medium heat. Next, add the carrots, onion, celery, salt, and pepper and cook for 6-8 minutes. Then, add the vinegar, tomatoes, broth, beans, garlic, potatoes, cabbage, and thyme. Cover and simmer for 20-30 minutes. Finally, add the lemon juice, parsley, pepper, and cayenne pepper to taste.
Cabbage is low in calories and offers plenty of fiber, which can help fill you up and keep you feeling satisfied. Cayenne pepper provides a bit of a bite and adds extra flavor to the soup.
