*Hearty Cabbage Soup

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This recipe has been modified to support a balanced meal plan. More info here.

Makes 8 servings. Each serving provides:
2 oz grain    2 oz protein   5 oz vegetables

Aprx Nutrition For One Serving
Cal: 197   Protein: 9.8g   Carbs: 39g   Fat: 1.2g   Fiber: 8.9g

Ingredients

Use any mixture of vegetables that will equal 40 oz.       

  • 16 oz cooked red lentils (how to cook)
  • 16 oz cooked barley (or other grain)
  • 14 oz cabbage, chopped small
  • 8 oz tomatoes, crushed
  • 6 oz onions, chopped
  • 1 clove garlic, minced
  • 5 oz carrots, chopped
  • 3 oz daikon, chopped
  • 2 oz celery, chopped
  • 2 oz red pepper, chopped
  • 6 cups water* divided
  • 4 Tbsp Chicken Flavored Seasoning
  • 1 tsp Sambal Oelek chili sauce, optional
  • 1 tsp salt

Instructions

  1. In a large pot add onions. Sauté until they begin to caramelize. Learn how to sauté without oil.
  2. Add garlic, and cook for another minute, taking care that it doesn’t burn then add the cabbage, carrots, daikon, celery, red pepper and about 2 cups of the water. Bring to boil, cover and cook until the vegetables are tender. (If using Instant Pot, cook 3 minutes then quick release).
  3. Add the crushed tomatoes, Chicken Flavored Seasoning, salt, chili sauce and remainder of the water. Stir to combine.
  4. Divide the soup into 8 servings and serve hot. (For more accuracy in dividing the soup place a strainer over a large pot. Ladle/pour soup mixture into strainer. Let the vegetables drain then portion. Then add the broth). 
  5. Store leftovers in refrigerator and use within 5 days or freeze.

Notes/Tips

  • Substitute barley with any grain of your choice.
  • Substitute water with broth or cooking water from cooked grains.