This week, we have sprung into spring.

We’ve just changed our clocks an hour earlier (or wake up wondering why it’s so late), and it’s been a freezing day.

Now, all of a sudden, it’s warming up again.

Such are the unpredictable ups and downs of spring!

There’s still a slight chill in the air anyway, and as long as that lasts, I’ll enjoy soup.

And isn’t it always soup season? Turning down a comforting, nutritious, warm vegetarian soup would be boiling outside.

The soup is very filling and textured, precisely how I like my soup to look. It also has one of my favorite vegetables—cabbage—which I feel is a little underrated.

Cabbage soup for the soul

I like to eat cabbage in many ways: pasta, salad, vegetarian colcannon, grilled cabbage steak, and old-fashioned braised cabbage.

But there’s no better use for this nutrient-dense vegetable than cabbage in soup.

I first fell in love with cabbage soup while working on my cookbook, Power Plate.

There are two soups with cabbage in them: Lipolita soup and spicy cabbage chickpea soup.

The latter soup has become a fan favorite, and I’ve also chosen to share it on this blog.

In making these recipes, I’ve learned that cabbage is an excellent vegetable for soups: firm enough not to fall apart but tender enough to be pleasing to the eye.

The cabbage is cooked for a little longer, which is typical for soups. This helps to bring out the cabbage’s softness and natural sweetness.

Cabbage matters, too. I love putting leafy greens into soups, but shredded or sliced cabbage is undeniably heartier and just as wholesome.

Nutrition of cabbage

I could go on and on about the many nutritional properties of the humble cabbage. But here are some highlights:

• Vitamin C
• Vitamin K1
• Phytosterols (plant compounds that may help lower cholesterol levels)
• Glucosinolates (these are sulfur-containing plant compounds that may be particularly beneficial for heart health)
• Dietary fiber

I have detailed the nutritional benefits of cabbage in this article.

A quick word about the glucosinolates mentioned above: When cabbage is crushed, chopped, or chewed, it becomes biologically active.

That’s part of why it’s good that the cabbage in this braised cabbage recipe is chopped up before being added to the pot.

Which cabbage is the best in this cabbage stew recipe?

I recommend using green, Savoy, or Napa cabbage for soup.

From a taste standpoint, red cabbage is fine. However, the combination of its purple color and the red color of tomatoes may cause the soup to look puffy!

One grain, one green, one bean

One of my favorite meal plans involves mixing grains, greens, and beans on any plate or bowl.

Whether I’ve prepared a large amount of food, stocked the fridge with basic vegetarian food, or want to be spontaneous during the week, I’m sure to have a can of beans or a piece of tofu, some fresh or frozen greens, and a variety of grains at home.

Sometimes, making a meal is as simple as putting these ingredients together in a bowl and adding a delicious sauce or dressing.

Sometimes, it comes as a simple grain skillet or pasta.

In many cases, grains, greens, and beans can be made into soups.

With greens as the vegetable, navy blue beans, Great Northern beans, or cannellini beans (basically your white bean of choice) as the vegetable protein and bulgur as the grain, this stew of cabbage soup can be a meal in its own right.

The boost of bulgur wheat

I’m a big fan of adding pasta to soups, from pasta to tortellini. But sometimes, I must remember how delicious whole grains are in a soup pot.

From quinoa in peppers to tomato soup in rice, grains enhance the texture and density of soups and stews. Of course, they also add nutrients: lots of fiber, some protein, etc.

This particular stew is made with bulgur wheat.

Bulgur is a type of crushed wheat. You may be most familiar with tabbouleh or other Mediterranean and Middle Eastern dishes. It has a chewy texture and a small shape.

Dry bread is also very nutritious. A serving contains plenty of plant protein—about 6 grams—as well as fiber, iron, B vitamins, and folic acid.

I’ve used bulgur in many recipes. Grated powder can add texture and density to vegetarian meatballs or peppers. It also makes great grain salads, including my sweet potato crushed citrus salad and lemon crushed chickpea salad.

I especially like to use bulgur as a filling for vegetables, such as eggplant. I also use bulgur to fill raisins and pine nuts.

Bulgur is sometimes labeled as thin, thick, or particularly thick. It may not be labeled at all, but it is usually consistent when I find it in major grocery stores in the United States. I like bulgur, too.

How to make braised cabbage with chopped beans and navy blue beans

Braised cabbage is a one-pot dish, which means the steps to prepare it are very simple. The process goes like this.

Step 1: Saute the vegetables

First, you’ll add the most important vegetable from the cabbage stew to the olive oil. Add the onion, celery, and carrots to the pan and cook for about 5 minutes.

You will then add the cabbage and cook it for about ten minutes, or until it is tender and probably just starting to brown.

Step 2: Add seasonings

The seasoning of this soup is very simple. The tomato sauce deepens the soup’s flavor and adds umami. In contrast, the two peppers add sweetness and smokiness, respectively.

Step 3: Simmer

Finally, add the remaining ingredients, tomatoes, broth, ground beef, and navy beans, bring the mixture to a boil, and reduce the heat to low.

Simmer the soup for 25 minutes or until the ground meat is fully cooked but retains its chewy texture.

Finally, you’ll season the soup with a bit of white wine vinegar and any additional salt or pepper you like and serve it.

Change and supplement

Cabbage stew already has a lot going on, thanks to its grains, beans, and other substance-rich ingredients.

You might want it to be more of a “kitchen sink” recipe. I think any of the following would be an exciting addition:

• Chopped dark leafy greens such as spinach or kale
• Smoked tofu, cut into small cubes
• Lemon pepper cubes with black beans
• Top the bowl with crunchy croutons or rustic breadcrumbs
• A little sauerkraut, pickled red onion, or other fermented or pickled vegetables as toppings

This recipe can also accommodate changes if you need to make some substitutions. For example, you can trade chickpeas for white beans.

Instead of grits, you can use couscous, another small pasta dish, or quinoa. Quinoa will make cabbage stew gluten-free!

Meal preparation & storage

Like many kinds of soups or stews, braised cabbage only gets more delicious with age. My favorite is to eat it on the third or fourth day after preparation.

The soup can be stored in the refrigerator in an airtight container for up to 6 days, and you can freeze it for up to 8 weeks. This is a good, one-pot meal preparation program for your weekly vegetarian meals.

Make it today, or enjoy a week of rustic, delicious, nutritious bowls in no time.

Ingredients

2 tablespoons olive oil

1 white onion, cut into medium pieces

1 large celery stick or two small celery sticks, diced

2 carrots, peeled or washed and diced

1 extra small or 1/2 medium cabbage head, halved crosswise, then thinly sliced lengthwise (about 1 lb / 455 g after preparation)

4 TBSP tomato sauce (60g)

1/2 teaspoon sweet paprika

1/2 teaspoon smoked paprika

1/2 teaspoon salt

1 1/2 cups diced tomatoes, along with tomato juice (one 14.5 oz / 415 g can)

6 cups vegetable or vegetarian chicken soup (1 1/2 quarts / 1.4 L; Increase as needed)

1/2 cup bulgur (90g)

1 1/2 cups cooked Navy beans (1 can 15 oz / 425 g, drained; Instead of pasta beans or northern beans)

Freshly ground black pepper

White wine vinegar

Optional: Chopped fresh parsley leaves

Instructions

1. Heat the oil in a large, heavy-based pot over medium heat. Add onion, celery, and carrot. Cook the vegetables, stirring occasionally, for 4-5 minutes or until the carrots are tender and the Onions become translucent. Add the cabbage. Continue cooking, stirring often, for 8-10 minutes or until the cabbage is soft and slightly discolored around the edges. Add tomato paste, two kinds of paprika, and salt.
2. Add the tomatoes, broth, ground beef, and navy beans when the tomato sauce and vegetables are well combined. Bring the mixture to a boil, then reduce the heat. Cover and cook for 25 minutes or until the ground meat is tender but still al dente. If you don’t like the stew too thick, add another 1-2 cups / 240-480 ml of broth. Taste the soup; Adjust the salt as needed and add white wine vinegar, one teaspoon at a time, according to taste. Divide the soup into bowls and garnish to your liking.
3. The soup can be stored in the refrigerator in an airtight container for up to 6 days and frozen for up to 8 weeks.

Whatever the season, there’s nothing more comforting than a bowl of soup or stew. I love the nutrition of this bowl, and I hope you will enjoy it too!