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+ servings
Gut-Healthy Soup Loaded

Gut-Healthy Soup Loaded with Comfort and Flavor

This Gut-Healthy Soup Loaded is a 30-minute recipe packed with fiber-rich ingredients that nourish your gut.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 300

Ingredients
  

For the Soup Base
  • 2 tablespoons extra-virgin olive oil substitute with avocado oil if desired
  • 1 medium yellow onion chopped
  • 3 cloves garlic thinly sliced
  • 4 cups green cabbage chopped
For Seasoning
  • 1 teaspoon dried oregano
  • ½ teaspoon ground pepper adjust to taste
  • salt salt adjust to taste
For Substance and Creaminess
  • 4 cups reduced-sodium vegetable broth or homemade broth
  • 2 cans cannellini beans rinsed
  • ½ cup Parmesan cheese grated
  • 1 large egg substitute with blended silken tofu for vegan option
For Brightness
  • 1 tablespoon lemon juice or lime juice
  • handful fresh dill or parsley if preferred

Equipment

  • Large Pot

Method
 

Step-by-Step Instructions for Gut-Healthy Soup Loaded
  1. In a large pot, heat 2 tablespoons of extra-virgin olive oil over medium heat. Once the oil shimmers, add 1 chopped yellow onion and sauté until it's translucent, about 5 minutes.
  2. Next, stir in 3 thinly sliced garlic cloves, cooking for an additional minute until fragrant.
  3. Add 4 cups of chopped green cabbage to the pot, along with 1 teaspoon of dried oregano. Cook for 5-7 minutes, stirring occasionally, until the cabbage softens but retains its vibrant color.
  4. Pour in 4 cups of reduced-sodium vegetable broth, raising the heat to bring it to a gentle boil.
  5. Gently stir in 2 cans of rinsed cannellini beans, along with ½ teaspoon of ground pepper and salt to taste. Lower the heat and let it simmer for 15 minutes.
  6. Incorporate ½ cup of grated Parmesan cheese, 1 large egg, the juice of 1 lemon, and a handful of fresh dill into the simmering soup. Stir well and let it cook for an additional 5 minutes.
  7. Taste your soup and adjust the seasoning as needed. Ladle the soup into bowls and garnish with extra dill if desired.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 32gProtein: 15gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 10gSugar: 3gVitamin A: 10IUVitamin C: 35mgCalcium: 15mgIron: 15mg

Notes

For best results, allow the soup to simmer to meld flavors and adjust seasoning to personal taste.

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