High Protein Cabbage Roll Soup has everything people enjoy about stuffed cabbage without having to soften, fill, and roll individual leaves.
Ground turkey keeps the soup hearty, and brown rice gives the broth enough substance to make each bowl satisfying.
The cabbage cooks down considerably, so six cups won’t overwhelm the finished soup. Crushed tomatoes, tomato paste, and Worcestershire sauce give the broth a deeper, slow-cooked taste.
Allow enough time for the brown rice to become fully tender. It takes longer than white rice, but it holds its shape well and doesn’t disappear into the broth.
A large Dutch oven provides plenty of room for the cabbage before it cooks down. Keep a measuring cup nearby for the broth and rice since the proportions matter here.
At 34 grams of protein per serving, this healthy cabbage soup makes a hearty lunch or dinner. Leftovers also hold up well for another meal.
Why You’ll Love This High Protein Cabbage Roll Soup
No Cabbage Leaves to Roll
Chop the cabbage and add it directly to the Dutch oven. There’s no boiling whole leaves or trying to keep them from tearing.
A Full Meal in One Bowl
Each serving has turkey, brown rice, vegetables, and 34 grams of protein. It’s filling enough to serve without a separate main dish.
Plenty for Later
The recipe makes six servings, and the flavor settles in nicely after a night in the refrigerator.
Familiar Cabbage Roll Flavor
Tomatoes, cabbage, rice, and ground meat keep the soup close to the classic dish. Smoked paprika and Worcestershire sauce add a little more depth without changing its character.
Ingredient Substitutions
Ground Turkey
Lean ground beef or ground chicken can replace the ground turkey. Drain excess fat before adding the vegetables if needed.
Brown Rice
Long-grain white rice can be used, but it cooks more quickly. Begin checking it after 20 minutes.
Chicken Broth
Low-sodium beef broth or vegetable broth can replace the chicken broth.
Green Cabbage
Savoy cabbage is a suitable substitute and may soften a little sooner.
Fresh Parsley
Use 2 teaspoons of dried parsley if fresh parsley isn’t available.
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RECOMMENDED TOOL FOR THIS RECIPE
Cast Iron Dutch Oven
A roomy Dutch oven gives soups plenty of space to simmer without crowding the pot.
High Protein Cabbage Roll Soup
Recipes are written with one action per step for accessibility. Short lines. Fewer rereads. A calmer kitchen on mobile or desktop.
Equipment
Ingredients
- 1 tablespoon olive oil
- 1½ pounds lean ground turkey
- 1 medium yellow onion diced
- 2 medium carrots peeled and diced
- 3 cloves garlic minced
- 6 cups chopped green cabbage
- 1 can (28-ounce) crushed tomatoes
- 1 can (14.5-ounce) no-salt-added diced tomatoes
- 5 cups low-sodium chicken broth
- ½ cup long-grain brown rice
- 2 tablespoon tomato paste
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- ½ teaspoon dried thyme
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 1 tablespoon Worcestershire sauce
- 1 tablespoon fresh lemon juice
- 2 tablespoon chopped fresh parsley
Instructions
- Heat the olive oil in a large Dutch oven over medium heat.
- Add the ground turkey. Cook for 6 to 7 minutes, breaking the turkey apart with a wooden spoon.
- Add the onion and carrots. Cook for 5 minutes, stirring occasionally.
- Add the garlic. Cook for 30 seconds.
- Add the cabbage. Cook for 3 to 4 minutes, stirring occasionally.
- Add the crushed tomatoes, diced tomatoes, chicken broth, brown rice, tomato paste, smoked paprika, oregano, thyme, salt, black pepper, and Worcestershire sauce.
- Stir until the tomato paste blends into the broth.
- Bring the soup to a boil. Reduce the heat to low. Cover the Dutch oven.
- Simmer for 40 to 45 minutes, or until the rice and cabbage are tender.
- Add the lemon juice. Stir in the parsley.
Notes
Tips and Tricks
Cut the cabbage evenly – Similar-size pieces will soften at roughly the same rate. Check the rice before serving – Brown rice varies by brand, so taste a few grains before removing the soup from the heat. Adjust the broth if needed – Add a small amount of broth if the soup becomes thicker than preferred as the rice cooks. Wait before adding more salt – The Worcestershire sauce and canned tomatoes contribute sodium, so taste the finished soup first.Storing and Reheating
Refrigerator – Store the cooled soup in a covered container for up to 4 days. Freezer – Freeze individual portions in freezer-safe containers for up to 3 months. Leave a little space for expansion. Stovetop – Reheat over medium-low heat, stirring occasionally. Add a splash of broth if the rice absorbed too much liquid. Microwave – Cover loosely and heat in short intervals, stirring between each one, until hot.Nutrition
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