Healthy & Easy Unstuffed Cabbage Roll Soup: Instant Pot & Stovetop Recipe
This Unstuffed Cabbage Roll Soup is a revelation for anyone who loves the comforting flavors of traditional cabbage rolls but seeks a quicker, easier, and healthier alternative. Whether you prefer the speed of an Instant Pot or the classic stovetop method, this recipe delivers all the deliciousness with minimal fuss. Featuring lean protein, fire-roasted tomatoes, savory chicken broth, and fresh cabbage, it’s a wholesome meal that truly satisfies.
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This beloved recipe was originally published in February of 2016 and has been a reader favorite ever since! We’ve updated it with beautiful new photos and comprehensive Instant Pot directions to make it even easier for you to enjoy.
Table of Contents
Unstuffed Cabbage Roll Soup: A Comfort Food Favorite
Friends, if you’re searching for a recipe that combines incredible flavor with nutritional benefits and unmatched convenience, look no further than this unstuffed cabbage roll soup. It’s genuinely a hidden gem on my blog, offering a perfect balance of savory goodness, hearty textures, and wholesome ingredients. I first developed this soup because I adore the classic flavors of stuffed cabbage, but let’s be honest – the rolling and stuffing process can be time-consuming. My “unstuffed” version captures all those same delicious notes in a fraction of the time, transforming a traditional dish into an easy weeknight meal or a comforting weekend lunch.
This soup isn’t just easy; it’s incredibly satisfying and surprisingly versatile. It’s packed with vibrant vegetables and lean protein, making it an excellent choice for anyone following a healthy eating plan like the 21 Day Fix or simply looking for a low-carb, nutrient-dense meal. When the temperatures drop and you crave something warm and nourishing, this unstuffed cabbage soup becomes an instant go-to. It’s quick to prepare, incredibly flavorful, and will leave you feeling cozy and content.
If you’re a soup enthusiast like me, you absolutely must try some of my other popular creations. For a Southwestern flair, dive into my super popular Instant Pot Chicken Tortilla Soup. Or, if you enjoy the “unstuffed” concept, my Instant Pot Low Carb Stuffed Pepper Soup is another fantastic option that delivers big on flavor with less effort. For those busy evenings when you need a warm, inviting meal waiting for you, check out this incredible Slow Cooker Chicken Enchilada Soup from LMLD. And for a truly satisfying, meatless option, Happy Healthy Mama’s Chickpea Soup is wonderfully packed with plant-based goodness.
The Wholesome Goodness of Cabbage: Health Benefits Unpacked
Cabbage is a humble vegetable that often gets overlooked, but it’s a nutritional powerhouse! Incorporating it into your diet, especially in a delicious unstuffed cabbage roll soup, is a fantastic way to boost your overall health. Here’s why cabbage deserves a starring role on your plate:
- Nutrient-Dense: Cabbage is absolutely jam-packed with essential vitamins and minerals. Just one serving provides a significant amount of Vitamin K, crucial for blood clotting and bone health, and Vitamin C, a powerful antioxidant that supports immune function. It’s also an excellent source of Folate (Vitamin B9), vital for cell function and tissue growth, and Manganese, which plays a role in bone development and metabolism.
- Rich in Antioxidants: Beyond Vitamin C, cabbage contains other potent antioxidants, including anthocyanins (especially in red cabbage) and various sulfur-containing compounds. These antioxidants combat free radicals in the body, helping to reduce oxidative stress and inflammation, which are linked to chronic diseases. Say goodbye to inflammation and hello to cellular protection!
- Digestive Health Champion: Cabbage is an excellent source of dietary fiber, both soluble and insoluble. Fiber is fantastic for your digestive system; it aids in maintaining bowel regularity, preventing constipation, and promoting a healthy gut microbiome. A well-functioning digestive system is key to overall wellness, making this unstuffed cabbage soup a gut-friendly meal.
- Supports Heart Health: The anthocyanins in cabbage, particularly red cabbage, have been studied for their potential benefits in improving heart health. They may help reduce blood pressure and decrease the risk of heart disease.
- Budget-Friendly & Versatile: Cabbage is an incredibly affordable vegetable, making healthy eating accessible. Its mild flavor and hearty texture make it highly versatile, perfect for absorbing the rich, savory flavors of this unstuffed cabbage roll soup.
Essential Ingredients for Your Healthy Cabbage Roll Soup
Creating this flavorful and hearty unstuffed cabbage roll soup starts with selecting quality ingredients. Each component plays a vital role in achieving that rich, comforting taste we all crave:
- Lean Ground Protein: My personal favorite for this recipe is grass-fed lean ground sirloin due to its robust flavor and lower fat content. However, this soup is incredibly adaptable! Feel free to substitute with lean chicken sausage for a different savory note, or use ground chicken or turkey for an even leaner option. Just ensure whatever protein you choose is lean to keep the soup healthy and light.
- Onion: Chopped white onion provides a foundational sweetness and aromatic depth to the soup. While white onion is my standard, red or yellow onion would also work beautifully, each lending a slightly different flavor profile. Don’t skip the step of cooking them until translucent; this caramelization adds incredible flavor.
- Fresh Cabbage: The star of the show! When selecting your cabbage at the grocery store, always aim for a head that feels firm and heavy for its size. Its leaves should be crisp and vibrant green. Avoid any cabbage with shriveled, yellowing, or soft leaves, as these are signs of spoilage. Fresh cabbage will ensure the best texture and flavor in your soup.
- Chicken Broth or Stock: For a healthier and more controlled sodium content, I always recommend using organic and low-sodium chicken broth or stock. This allows you to adjust the seasoning to your taste without the soup becoming overly salty. The broth forms the rich liquid base of the soup.
- Pepper: A generous amount of freshly ground black pepper adds a subtle warmth and perfect amount of piquant flavor that complements the other ingredients.
- Himalayan Salt: While a touch of salt is essential to enhance all the flavors, be mindful with Himalayan salt. It’s often more potent than regular table salt, and many of the other ingredients (like broth and canned tomatoes) already contribute to the sodium level. Start with a smaller amount and adjust to taste at the end.
- Oregano: This classic herb is a must for any hearty, tomato-based soup. Dried oregano brings an earthy, slightly peppery, and subtly sweet aroma that truly completes the flavor profile of this unstuffed cabbage roll soup. I personally don’t think any savory soup is complete without it!
- Diced Tomatoes: The secret to an exceptionally rich and smoky flavor lies in using a can of fire-roasted diced tomatoes. These tomatoes add a depth that regular diced tomatoes simply can’t match, elevating the entire soup.
- Tomato Sauce: A small can of plain tomato sauce is crucial for thickening the soup and contributing to its luscious, comforting consistency. It helps to bind all the flavors together, creating that signature cabbage roll richness.
- Garlic: I typically use two cloves of minced garlic for a balanced flavor. However, if you’re a devoted garlic lover, don’t hesitate to double the amount for an extra punch! Freshly minced garlic provides the best aroma and taste.
- Fresh Basil: For garnishing, fresh basil leaves are non-negotiable! The vibrant, sweet, and slightly peppery notes of fresh basil provide a burst of freshness that significantly brightens the soup compared to dried basil.
- Shredded Monterey Jack Cheese (Optional): For those who love a creamy, melty finish, a sprinkle of shredded Monterey Jack cheese is the best topping ever! It adds a wonderful richness and texture, though the soup is delicious without it if you prefer to keep it dairy-free or strictly low-fat.
- Cooking Spray: Any high-heat cooking spray will do the trick for browning your protein without adding excess fat. I personally prefer avocado oil spray for its neutral taste and high smoke point.
Stovetop Method: Crafting Delicious Cabbage Soup
Making this hearty unstuffed cabbage roll soup on the stovetop is a straightforward process that yields a rich and comforting meal. Follow these simple steps for a perfect pot every time:
- Brown the Beef: Begin by spraying a large, sturdy soup pot or Dutch oven with cooking spray. Place it over medium-high heat. Once hot, add your lean ground sirloin (or chosen protein) and break it apart with a spoon. Brown the beef until it’s no longer pink, ensuring it cooks evenly.
- Sauté Aromatics: Once the beef is browned, stir in the chopped onions. Continue to cook, stirring occasionally, until the onions become soft and translucent, usually about 5-7 minutes. This step is crucial for developing a sweet, aromatic base for your soup. Next, add the minced garlic and cook for just one additional minute until fragrant. Be careful not to burn the garlic, as it can turn bitter quickly. After cooking, carefully drain any excess fat from the pot and discard it.
- Simmer to Perfection: Now, it’s time to bring all the wonderful flavors together! Add the chopped cabbage, fire-roasted diced tomatoes, tomato sauce, chicken broth, pepper, Himalayan salt, and oregano to the pot. Stir everything well to combine. Bring the mixture to a rolling boil over medium-high heat. Once boiling, reduce the heat to low, cover the pot with a lid, and let it simmer gently for at least 30 minutes. Continue simmering until the cabbage is wonderfully tender and all the flavors have melded into a harmonious, savory soup. You can simmer for longer if you prefer a softer cabbage texture or a more concentrated flavor.
- Serve and Enjoy: Ladle the hot soup into bowls. For an extra touch of freshness and flavor, garnish each serving with fresh basil leaves. If you desire a creamy, cheesy finish, sprinkle a generous amount of shredded Monterey Jack cheese on top. The residual heat from the soup will beautifully melt the cheese. Serve immediately and savor every delicious spoonful!
Instant Pot Method: Quick & Easy Cabbage Roll Soup
For those who love the convenience and speed of modern cooking, making this unstuffed cabbage roll soup in your Instant Pot is a game-changer. It’s even faster and simpler than the traditional stovetop method, making it perfect for busy weeknights!
- Sauté in the Instant Pot: Start by setting your Instant Pot to the “Sauté” function. Spray the inner pot with cooking spray. Once hot, add your lean ground beef (or preferred protein) and brown it, breaking it apart with a spoon until no pink remains.
- Add Aromatics: Stir in the chopped onions and continue to sauté until they become translucent. Then, add the minced garlic and cook for an additional minute until fragrant. Just like with the stovetop method, drain and discard any fat after this step.
- Pressure Cook: Add the chopped cabbage, diced tomatoes, tomato sauce, chicken broth, pepper, Himalayan salt, and oregano to the Instant Pot. Give it a good stir to ensure everything is well combined. Secure the lid, making sure the sealing vent is set to “Sealing.” Select the “Manual” or “Pressure Cook” setting and set the cooking time for 10 minutes on High Pressure.
- Release Pressure: Once the cooking cycle is complete, you have two options for releasing the pressure. For best results and to allow the flavors to deepen slightly, opt for a 10-minute natural release. After 10 minutes, carefully switch the sealing vent to “Venting” for a quick release of any remaining pressure. If you’re really short on time, you can do an immediate quick release, but be mindful of the steam.
- Serve and Garnish: Once the pressure has fully released and the lid can be safely opened, stir the soup. Ladle into bowls, garnish with fresh basil, and top with shredded Monterey Jack cheese if desired. Enjoy your quick and delicious Instant Pot unstuffed cabbage roll soup!
Storage and Meal Prep: Keeping Your Cabbage Soup Fresh
One of the best things about this unstuffed cabbage roll soup is how wonderfully it stores, making it an ideal recipe for meal prepping! You can enjoy its comforting flavors for days to come with these simple storage tips:
- Refrigeration: Once your soup has cooled completely, transfer it to an airtight container. Stored in the refrigerator, this delicious soup will stay fresh and flavorful for up to 3 days. The flavors often deepen and meld even more overnight, making it even tastier the next day!
- Reheating: This unstuffed cabbage soup reheats beautifully. For individual servings, simply microwave portions in a microwave-safe bowl until thoroughly heated through. You can also reheat larger quantities on the stovetop over medium-low heat, stirring occasionally until hot. Add a splash of broth or water if it seems too thick.
- Freezing for Future Meals: This soup freezes exceptionally well! This is perfect for when you want a quick, healthy meal without any cooking. I highly recommend using Souper Cubes for perfectly portioned, single-serving blocks of soup. Simply pour the cooled soup into the Souper Cubes, freeze until solid, then pop out the frozen blocks and store them in freezer-safe bags or containers for up to 3 months. When you’re ready to enjoy, just thaw a portion in the fridge overnight or reheat directly from frozen on the stovetop or in the microwave (adding a little extra time and stirring frequently). It makes for a perfect no-yellow (21 Day Fix terminology) lunch or dinner option!
Craving More? Explore Our Favorite Healthy Soup Recipes!
If you’re anything like me, a good bowl of soup is pure comfort, especially when it’s healthy and easy to make. I just can’t get enough soup lately, and my kitchen is always bubbling with new concoctions. If you loved this unstuffed cabbage roll soup, you’re in for a treat with these other tried-and-true favorites from my collection:
- Chicken Pot Pie Soup: All the creamy, savory flavors of a classic chicken pot pie, transformed into a comforting and wholesome soup.
- Easy Instant Pot Chicken Noodle Soup: A gluten-free take on the ultimate cold-weather remedy, made effortlessly in your Instant Pot.
- Cheeseburger Soup: Indulge in the decadent flavors of a cheeseburger, reimagined as a rich and satisfying soup.
- Instant Pot Chicken Wild Rice Soup: A hearty and nourishing gluten-free and dairy-free soup, perfect for a cozy meal.
- Butternut Squash Soup: A smooth, creamy, and naturally sweet soup that’s both dairy-free and gluten-free, ideal for autumn.
- Loaded Potato and Cauliflower Soup: A healthier twist on a loaded baked potato soup, featuring cauliflower for added nutrients without sacrificing flavor.
Unstuffed Cabbage Roll Soup
Pin Recipe
Ingredients
- 1 lb grass fed lean ground sirloin lean chicken sausage, or ground chicken | turkey
- 1 large onion chopped
- 1/2 large or 1 small head of cabbage chopped
- 3 cups low sodium organic chicken broth or stock
- 1/2 teaspoon pepper
- 1/2 teaspoon Himalayan salt
- 1 teaspoon oregano
- 14.5 oz diced tomatoes (I used fire roasted) 1 can
- 1 can tomato sauce
- 2 cloves garlic minced
- Fresh basil for garnish
- 2/3 cup shredded monterrey jack cheese optional
- Cooking spray
Instructions
Stovetop:
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In a large soup pot or Dutch oven, brown the beef over medium-high heat until no longer pink.
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Stir in the chopped onions and cook until they are translucent (about 5-7 minutes). Add the minced garlic and cook for an additional minute until fragrant. Drain and discard any excess fat.
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Add the chopped cabbage, diced tomatoes, tomato sauce, chicken broth, pepper, Himalayan salt, and oregano to the pot. Bring to a boil, then reduce heat to low, cover, and simmer for at least 30 minutes, or until the cabbage is tender.
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Garnish with fresh basil and top with shredded cheese, if desired. Serve hot and enjoy!
Instant Pot:
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Set your Instant Pot to “Sauté” mode. Spray with cooking spray, then add and brown the beef, breaking it apart with a spoon.
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Stir in the chopped onions and cook until translucent. Add the minced garlic and cook for an additional minute. Drain and discard any fat.
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Add the chopped cabbage, diced tomatoes, tomato sauce, chicken broth, pepper, Himalayan salt, and oregano. Stir well. Secure the lid and set to “Sealing.” Select “Manual” or “Pressure Cook” and set the timer for 10 minutes on High Pressure.
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After the cooking time is up, allow for a 10-minute natural pressure release (NPR) if time permits, then quick release (QR) any remaining pressure. Alternatively, you can perform an immediate QR.
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Carefully open the lid, stir the soup, and garnish with fresh basil and cheese (optional). Serve immediately.
Notes
WW link for personal points: Cabbage Roll Soup
Nutrition
Calories: 384kcal
Carbohydrates: 27g
Protein: 29g
Fat: 19g
Saturated Fat: 7g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 8g
Trans Fat: 1g
Cholesterol: 77mg
Sodium: 1405mg
Potassium: 1253mg
Fiber: 7g
Sugar: 14g
Vitamin A: 1270IU
Vitamin C: 59mg
Calcium: 144mg
Iron: 6mg