Luck of the Irish Soup
Think green, think cabbage, and think healthy this St. Patrick's Day. Serve up a little luck o' the Irish with this updated version of a hearty, healthy cabbage soup. Cabbage has always had a place at an Irish table on St. Patrick's Day, as it should. Cabbage is full of phytochemicals, fiber and vitamins C and A, giving it the power to help protect against cancer. This soup is a great way to start off any meal.
Serves: 5 (1 cup each)
Per Serving: 125 calories, 4g total fat (2g saturated fat), 17g carbohydrate, 7g protein, 2g dietary fiber, 295mg sodium
NOTE: This recipe is OK for those following the LMD (Low Microbial Diet), as long as, NO GARNISH is added. Processed Parmesan cheese is ok to add on top for those OK'd for dairy.
1 1-lb. cabbage, cored and quartered
1 tsp. canola oil
½ cup peeled, cubed potato
½ cup firmly packed light brown sugar
2 Tbsp flour
1 Tbsp. chopped fresh chives
Salt and pepper, to taste
2 cups fat-free, reduced-sodium chicken broth
1 medium onion, chopped
2 Tbsp canola oil
¼ - ½ tsp. ground nutmeg
2 cups reduced-fat (2%) milk
2 Tbsp. grated Parmesan cheese
1 Tbsp. chopped fresh flat-leaf parsley
- Place the cabbage in a large bowl. Pour enough boiling water over the cabbage to cover it. Let the cabbage stand in the water for 5 minutes. Drain well. Pat it dry with paper towels and cut the cabbage into thin slices.
- Add canola oil to a large heavy saucepan. Sauté the onions until they are tender but not brown (about 10 minutes). Add the cabbage and cubed potato and cook, stirring, about 5 minutes. Add the nutmeg and flour and stir for 2 minutes.
- Gradually add the milk and broth. Bring it to a boil, stirring often. Reduce the heat and simmer until vegetables are tender, about 20 minutes. Set it aside to cool.
- Purée the soup in batches, if necessary, in a blender or food processor until it is smooth. Return the soup to the saucepan, season with salt and pepper. Bring it to a simmer, ladle into bowls and sprinkle with parsley, chives and Parmesan.
Recipe from: The American Institute for Cancer Research