Cabbage Chickpea and Vegetable Soup with ginger is loaded with fibre, water, vitamins, minerals and antioxidants! It’s a super healthy meal choice for lunch or dinner and can be enjoyed any time of year. This soup is so satisfying, it’s amazing for weight control. You’d never label it as diet food, but it is! I never feel guilty when I have more than one bowl. 🙂 Serve Cabbage Chickpea and Vegetable Soup with a side bowl of jasmine rice, or add the rice directly into your soup bowl. It really is a delicious blend of good for you ingredients, that take little time to whip together, and the flavour…well, it’s awesome!!
The Key Ingredients in Cabbage Chickpea and Vegetable Soup
Cabbage, Zucchini & Celery
Cabbage
Cabbage contains vitamin A which is important for healthy bones. It’s also high in fibre which helps with hunger and keeps the body regular. Cabbage is high in vitamin C, K and B6, which reduce inflammation and improve the immune system. It is also known to promote a healthy complexion.
Zucchini
Zucchini is low in carbohydrates, non-starchy and helps to keep blood sugar levels in check. Like cabbage, zucchini is high in vitamins, minerals and fibre, which helps to support heart health, fight free radicals and improve gut health. It’s also rich in carotenoids, which help to keep bones strong.
Celery
Celery is a vegetable that’s commonly used as a base for soup recipes. It’s low in calories, but high in water and vitamins. It’s a great snack if you’re trying to lose weight or have more regular bowel movements. Celery is much more than just a filler vegetable though. It contains a phytochemical called phthalide, which relaxes the artery walls, helping blood flow better, and lowering blood pressure. Just avoid overeating this veggie though, as it can cause bloating and gas.
Carrots, Mushrooms & Onions
Carrots
For many soup recipes, carrots are used as part of the base of the soup, along with celery and onion. For this Cabbage Chickpea and Vegetable Soup, I combined them with mushrooms and celery. In terms of their benefits, carrots help to support immune function, digestive health and wound healing. They contain vitamin A, which aids in healthy vision, and carotenoids which help to reduce the risk of cancer. Carrots, like most vegetables contain a high amount of fibre, which helps to prevent the development of type 2 diabetes.
Mushrooms
Mushrooms contain vitamin D. If you’re vegan, they are the only food source of vitamin D for this type of diet. Some research suggests that eating mushrooms daily may lower your risk of cancer by up to 45% !! Mushrooms also contain potassium which helps to regulate blood pressure, reducing cardiovascular disease. So of course I had to add some to this Cabbage Chickpea and Vegetable Soup!
Onions
Besides liking the flavour an onion imparts, I like that it is rich in vitamin C, which helps with collagen production and iron absorption, and rich in B vitamins, which play a key role in metabolism. Onions also contain prebiotics which help to increase the number of good bacteria in the gut, which in turn, helps to improve immune function. That’s pretty amazing, don’t you think?! Sometimes I use two but for this Cabbage Chickpea and Vegetable Soup I used only one. Next time I’ll go for two! 🙂
Chickpeas, Mushroom Broth & Water Chestnuts
Chickpeas
Other healthy ingredients of Cabbage Chickpea and Vegetable Soup with ginger include chickpeas, also known as garbanzo beans. Chickpeas are high in fibre and protein, which help to reduce appetite and keep you feeling full for longer. Chickpeas also contain magnesium which helps the body to absorb vitamin D and calcium. Lastly, chickpeas are a versatile and budget friendly choice of protein for any diet.
Mushroom Broth
Mushroom broth is my newest love in the kitchen. This wonderful broth is rich, savoury and earthy. It adds a real flavour punch to any soup, sauce or rice dish, and is nutrient dense too. Mushroom broth can supercharge the immune system, improve gut health and boost collagen production for healthy glowing skin. It’s the main broth in Cabbage Chickpea and Vegetable Soup.
Water Chestnuts
The water chestnuts are optional, but I like the crunch factor and the sweet nutty flavour that they add to the soup. Water chestnuts are not nuts but aquatic tuber vegetables. And, like all vegetables, they are full of nutrients, antioxidants and fibre, aiding in digestion and boosting overall health.
Lime Juice, Ginger & Garlic
Lime Juice
Adding a hint of citrus to the soup bumps up the flavour quite nicely. I suggest a tablespoon or two of fresh-squeezed lime juice. Lime juice contains a good amount of vitamin C, which is a plus if you’re consuming this soup in the midst of flu season! Your immune system will thank you! If you don’t have a lime available, try squeezing some lemon juice into the soup instead.
Ginger
I’ve used fresh and dried ginger for this Cabbage Chickpea and Vegetable Soup recipe. Both work just fine. If you can get your hands on the fresh stuff, that’s awesome, but if not, don’t hesitate to use dried ginger. Gingerol, ginger’s main bioactive compound, has powerful anti-inflammatory and antioxidant effects. So besides tasting great, ginger can reduce nausea, and help fight the flu and the common cold. Amen to ginger!!
Garlic
Food tastes so much better with a bit of garlic. I love to smell it when it’s cooking, it’s so good! Garlic itself has many healing properties. For example, it can lower blood pressure, reduce cholesterol levels, improve circulation and act as an anticoagulant, reducing the risk of heart attack. And if that isn’t enough, it has antibacterial properties that can kill bacteria that cause food poisoning. I added about 4-5 crushed garlic cloves to this Cabbage Chickpea and Vegetable Soup.
THE HERB & SPICE BLEND
For this nutritious and delicious cabbage soup, I blended cilantro, mint, chilli pepper flakes and ginger. This herb and spice blend lends a subtle heat to the soup, one that’s not too much, but just right, and a hint of warmth to make your tummy smile. 🙂
Tips on How to Make a Killer Cabbage Chickpea And Vegetable Soup
- Start by cooking the onion in coconut oil (or olive oil) and 1/2 tsp of salt on low heat for 4 minutes. You can use olive oil but I like the flavour the coconut oil adds. After cooking for 4 minutes, add butter, (optional) melt it, and throw in the herb & spice blend. Cooking the herb/spices at the beginning, with the onions, is called toasting, and boosts the soup’s flavour.
- Make sure to cut the veggies into smaller, bite-sized pieces so they cook quickly and evenly.
- Slice the cabbage thinly, like spaghetti. The cabbage is the last vegetable added to the soup.
- Add dried parsley in the last 5 minutes of cooking time. (optional)
- On occasion, when I remember, (LOL) I like to add lemongrass powder to the herb and spice blendfor a little extra kick.
- The canned water chestnuts are optional but they add a satisfying crunch. Do not add them until the last 5 minutes of cooking time.
- Top the soup with soya sauce, lime juice, green onions for a bit of crunch, and some fresh ground pepper.
Why You Should Make Cabbage Chickpea and Vegetable Soup
In conclusion, you should make Cabbage, Chickpea and Vegetable Soup with ginger because it tastes incredible, is nutrient dense and so simple to put together!!If you’re health conscious, this soup is loaded with vegetables, which we all know are crucial to our overall health and well-being. And, if you’re vegan, this soup recipe is suitable for a vegan diet. Lastly, if you’re watching your weight, you can have seconds without feeling any sort of guilt. That’s pretty amazing in my books!! If there’s one thing I don’t like, it’s a growling tummy when I’m trying to sleep.
I hope you enjoy the recipe as much as I did. If you do make the soup, leave a comment below and tag me on instagram @delish_soups_by_georgia_spyra with a photo of your creation. I’d love to see it!
Ciao for now,
Georgia Spyra
The Most Delicious Cabbage Chickpea and Vegetable Soup
Equipment
- 1 soup pot with lid
- 1 chopping board
- 1 chopping knife
- 1 garlic press
- 1 kettle
- 1 juicer
- 1 spatula
- 1 set of measuring spoons
- 1 can opener
- 1 set of bowls
- 1 set of measuring cups
- 1 set of measuring spoons
- 1 vegetable peeler
- 1 paring knife
- 1 8 cup pyrex measuring cup
Ingredients
- 1 carrot chopped into bite sized pieces
- 2 celery stick chopped into bite sized pieces
- 1 large onion diced
- 1 cup mushrooms sliced
- 1 zucchini chopped into bite sized pieces
- ¼ of a large cabbage sliced fine
- 4 garlic cloves crushed
- 8 cups mushroom broth
- 1 can chickpeas (10 oz) strained and rinsed
- 1 can water chestnuts this is optional, I like it for crunch
- 1 tbsp butter or use coconut oil
- 1 tbsp olive oil (or coconut oil)
- 1 tbsp coconut oil
- ½ lime (about 2-3 tbsp) squeezed
- 1 tsp soya sauce for serving, add to each bowl
- 1 sliced green onion for topping, add to each bowl
Herb & Spice Blend
- ¼ tsp cilantro dry
- ¼ tsp mint dry
- 2 tsp ginger dry I used powder form but fresh is great
- 1 tsp lemongrass dry (optional) I used powder form
- ⅛ tsp chili pepper flakes or more if you like heat
Extra herbs/spices etc.
- ½ tsp salt to cook the onion and more to flavour the soup
- ⅛ tsp fresh ground pepper or more according to your liking
- 1 tsp parsley dry (not included with other herbs/spices) add to soup near the end of cooking time
Instructions
- Wash vegetables. Place in bowl and set aside.
- Dice the onion and crush the garlic.
- Start cooking the onion in 2 tbsp of coconut or olive oil or a blend of the two, and a 1/2 tsp sea salt.
- As onion is cooking, peel and chop carrots & celery
- After 5 minutes, add 1 tbsp of butter to the onion, (optional) melt it, and add the spice blend. Toast the spices for 2-3 minutes. After toasting spices, add 1/2 of the garlic and cook for 1 minute.
- Toss in the carrots, celery and mushrooms and cook for 5 more minutes. While this is cooking, cut the cabbage and zucchini and open the can of chickpeas.
- Add the chickpeas, cook another 10 minutes.
- Prepare the broth while the chickpeas are cooking.
- Throw in the zucchini and cook for 5 minutes. Boil additional water.
- Add the cabbage and stir for 3-5 minutes.
- Pour in the broth, stir, and add about 1-2 cups boiling water to cover the veggies. Bring to a boil then reduce to a simmer. Cook for 15-20 min.
- As soup is simmering, add your salt and pepper to taste. In the last 5 minutes of cooking time, add some parsley(optional)and water chestnuts (optional)
- Remove from heat, stir in the juice of 1/2 a lime.
- Serve with a splash of soya sauce and green onions.
Notes
- If adding canned chestnuts, add in the last 5 minutes of cooking time, as the chestnuts are already cooked.
- Add more chilli pepper flakes for additional heat.
- You can sub lemon for lime juice.
- Feel free to add more chickpeas and/or carrots.
- You can also add a little extra ginger if you’re not sensitive to it.
- You can add a little more ginger and skip on lemongrass if not available.
