High-Protein Ground Beef Cabbage Soup
Description
High-Protein Ground Beef Cabbage Soup is a hearty, comforting, and nutrient-dense meal that’s perfect for busy weeknights, meal prep, or chilly days. Lean ground beef provides a generous amount of high-quality protein, while cabbage, carrots, celery, and tomatoes add fiber, vitamins, and minerals. This one-pot soup is filling, budget-friendly, naturally gluten-free, and can easily be customized with your favorite vegetables or seasonings.
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
Difficulty: Easy
Ingredients (6 Servings)
- 1½ pounds (680 g) lean ground beef (90–93% lean)
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 celery stalks, sliced
- 2 medium carrots, diced
- 5 cups green cabbage, chopped
- 1 (14.5 oz) can diced tomatoes
- 6 cups low-sodium beef broth
- 2 tablespoons tomato paste
- 1 teaspoon paprika
- 1 teaspoon Italian seasoning
- ½ teaspoon dried thyme
- ½ teaspoon black pepper
- 1 teaspoon salt (adjust to taste)
- 1 tablespoon Worcestershire sauce (optional)
- 1 tablespoon olive oil (if needed)
- 2 tablespoons chopped fresh parsley for garnish
Instructions
Step 1
Heat a large soup pot over medium-high heat. Add olive oil if needed.
Step 2
Add the ground beef and cook until browned, breaking it into small crumbles. Drain excess fat if necessary.
Step 3
Add onion, carrots, and celery. Cook for 5–6 minutes until softened.
Step 4
Stir in garlic and cook for 30 seconds until fragrant.
Step 5
Mix in tomato paste, paprika, thyme, and Italian seasoning.
Step 6
Pour in the diced tomatoes and beef broth.
Step 7
Add chopped cabbage and Worcestershire sauce.
Step 8
Bring the soup to a boil.
Step 9
Reduce heat to low and simmer for 25–30 minutes until vegetables are tender.
Step 10
Taste and adjust seasoning with salt and pepper.
Step 11
Serve hot, garnished with fresh parsley.
Recipe Notes
- Lean beef keeps the soup high in protein and lower in fat.
- The soup thickens slightly after refrigeration.
- Add more broth if reheating leftovers.
- Fresh cabbage stays slightly crisp while simmering.
- Ground turkey or chicken can replace beef for a lighter version.
Expert Tips
- Brown the beef well for richer flavor.
- Don’t overcook the cabbage to maintain texture.
- Add spinach during the last 5 minutes for extra nutrients.
- Sprinkle grated Parmesan on top before serving.
- A squeeze of lemon juice brightens the flavors.
- Make a double batch for meal prep.
Variations
Low-Carb Version
Skip carrots and add zucchini.
Spicy Version
Add red pepper flakes or diced jalapeños.
Extra Protein
Stir in one can of drained white beans or kidney beans.
Vegetable Boost
Add mushrooms, bell peppers, or green beans.
Keto Version
Use full-fat beef and omit carrots.
Storage
Refrigerator:
Store in an airtight container for up to 4 days.
Freezer:
Freeze for up to 3 months.
Reheating:
Warm on the stovetop over medium heat or microwave until hot.
Servings
Makes: 6 servings
Nutritional Information (Per Serving)
Approximate values.
- Calories: 290
- Protein: 29 g
- Carbohydrates: 11 g
- Fiber: 3 g
- Sugars: 5 g
- Fat: 14 g
- Saturated Fat: 5 g
- Cholesterol: 70 mg
- Sodium: 560 mg
- Potassium: 720 mg
- Vitamin A: 60% DV
- Vitamin C: 45% DV
- Iron: 18% DV
- Calcium: 6% DV
Health Benefits
- High in complete protein to support muscle growth and repair.
- Rich in fiber from cabbage and vegetables, promoting digestive health.
- Provides iron, zinc, and vitamin B12 from beef for energy production.
- Contains vitamin C and antioxidants from cabbage and tomatoes.
- Filling and satisfying, which may help with appetite control.
- Suitable for meal prep and balanced, high-protein eating plans.
Frequently Asked Questions (Q&A)
1. Can I use ground turkey instead of beef?
Yes. Ground turkey or chicken works well and makes the soup leaner.
2. Can I make this in a slow cooker?
Yes. Brown the beef first, then combine all ingredients in a slow cooker and cook on Low for 6–8 hours or High for 3–4 hours.
3. Is this soup freezer-friendly?
Absolutely. Cool completely before freezing in airtight containers for up to 3 months.
4. Can I add beans?
Yes. Kidney beans, white beans, or black beans increase both protein and fiber.
5. How can I make it spicier?
Add cayenne pepper, chili flakes, or diced jalapeños while cooking.
6. Can I use red cabbage?
Yes. Red cabbage works well, though it may give the soup a slightly purple hue.
7. Is this recipe gluten-free?
Yes, if you use gluten-free Worcestershire sauce and gluten-free beef broth.
8. What can I serve with this soup?
Serve with a green salad, whole-grain bread, garlic toast, or roasted vegetables.
9. Can I prepare it ahead of time?
Yes. The flavors deepen overnight, making it an excellent make-ahead meal.
10. How do I increase the protein even more?
Use extra-lean ground beef, add beans or lentils, or stir in cooked quinoa for an additional protein boost.