High Protein Cabbage Roll Soup
High Protein Cabbage Roll Soup is a hearty, healthy dinner with 34 grams of protein per serving and easy meal prep appeal.
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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
Calories: 276kcalCarbohydrates: 24gProtein: 34gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.02gCholesterol: 62mgSodium: 608mgPotassium: 1157mgFiber: 6gSugar: 10gVitamin A: 4091IUVitamin C: 46mgCalcium: 114mgIron: 4mg
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