Nutritarian Carrot, Bean, and Cabbage Delight Soup
This vibrant and nourishing soup is a wholesome blend of colorful carrots, hearty beans, and tender cabbage, designed with Nutritarian principles in mind. Inspired by traditional recipes, this version thrives on fresh vegetables, legumes, and aromatic herbs. By substituting low-sodium broth with water, VegiZest, and very minimal salt, it maximizes flavor without compromising on health. Perfect for a comforting lunch or dinner, this soup is as filling as it is satisfying, providing a great way to incorporate a variety of nutrients into your diet.
N/A
Servings
N/A
Calories
11
Ingredients
Ingredients
Carrots
4 (large, sliced and rough chopped)
Onion
1 (large, chopped)
Garlic
3 (cloves, minced (can slice if pureeing later))
Mushrooms
4 (sliced)
Cabbage
1/4 (head, thinly sliced, cut into 2-inch pieces (or 1/2 head if small))
Navy Beans
1 (15-ounce can, drained and rinsed (or other low-sodium white beans))
Vegetable Broth
3 (15-ounce cans low sodium (or substitute with water and VegiZest))
Dried Thyme
1/4 (teaspoon)
Dried Basil
1/4 (teaspoon)
Dried Parsley
1 (teaspoon)
Fresh Ground Pepper
1/8 (teaspoon)
Instructions
1
In a large pot (at least 5 quarts), add the sliced carrots, chopped onion, minced garlic, sliced mushrooms, cabbage strips, and rinsed navy beans.
2
Pour in the water and VegiZest mixture along with any optional salt, using a whisk to combine everything evenly.
3
Bring the soup mixture to a boil over medium-high heat, stirring frequently to prevent the ingredients from sticking to the bottom of the pot.
4
Once boiling, reduce the heat to low, cover the pot, and let the soup simmer for about 20 minutes, or until the vegetables have softened.
5
For a creamy texture, use an immersion blender to puree the soup directly in the pot, or carefully transfer batches to a blender or food processor. Blend until you achieve your desired consistency, making sure not to over-blend to retain some texture.
6
Taste and adjust the seasoning with additional herbs or pepper as desired prior to serving.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Nutritarian Carrot, Bean, and Cabbage Delight Soup?
This soup is a nutrient-dense, plant-based meal featuring carrots, navy beans, and cabbage, designed to be heart-healthy and oil-free.
Is this soup recipe vegan?
Yes, this recipe is entirely vegan as it uses only plant-based ingredients like vegetables, beans, and herbs.
Is this recipe suitable for a Nutritarian diet?
Absolutely, it follows Nutritarian principles by focusing on whole plant foods, legumes, and avoiding added oils and high sodium.
What type of beans should I use for this soup?
The recipe calls for navy beans, but you can use any white bean like Cannellini or Great Northern beans.
How many carrots are needed?
You will need 4 large carrots that are sliced and roughly chopped.
What is VegiZest?
VegiZest is a salt-free vegetable seasoning blend often used in Nutritarian cooking to add flavor without sodium.
Can I substitute the vegetable broth?
Yes, you can substitute low-sodium vegetable broth with water and a seasoning like VegiZest.
Do I need to peel the carrots?
Peeling is optional; you can simply scrub them clean to retain more nutrients found in the skin.
What kind of cabbage is best for this soup?
A standard green cabbage works best, but you can also use Savoy or Napa cabbage for a softer texture.
How long does it take to cook the soup?
After bringing the mixture to a boil, it takes about 20 minutes of simmering for the vegetables to soften.
Is an immersion blender necessary?
No, an immersion blender is optional. Use it if you prefer a creamier texture, or leave the soup chunky if you prefer.
Can I use a regular blender instead of an immersion blender?
Yes, you can carefully transfer batches of the soup to a standard blender, but be sure to vent the lid to allow steam to escape.
What spices are used in this recipe?
The recipe uses dried thyme, dried basil, dried parsley, and fresh ground pepper.
Is there any oil in this soup?
No, this is an oil-free recipe, consistent with Nutritarian and whole-food plant-based guidelines.
How much garlic is required?
The recipe calls for 3 cloves of minced garlic.
Can I add other vegetables to this soup?
Yes, you can easily add other vegetables like celery, zucchini, or leafy greens to increase the nutrient density.
Is this soup gluten-free?
Yes, all the ingredients listed are naturally gluten-free.
How should I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 5 days.
Can I freeze this soup?
Yes, this soup freezes very well for up to 3 months. Thaw in the fridge before reheating.
What size pot is recommended?
A large pot of at least 5 quarts is recommended to hold all the vegetables and liquid.
Are mushrooms required for this recipe?
While mushrooms add a savory 'umami' flavor and health benefits, they can be omitted if you have an allergy or dislike them.
Can I use fresh herbs instead of dried?
Yes, you can use fresh herbs. Typically, you should use three times the amount of fresh herbs as dried.
Does this soup contain salt?
The recipe suggests very minimal or optional salt, relying instead on herbs and VegiZest for flavor.
Is this recipe high in fiber?
Yes, the combination of beans, cabbage, and carrots makes this a very high-fiber meal.
How do I prep the cabbage?
Thinly slice the cabbage and then cut it into approximately 2-inch pieces.
Can I use dried beans instead of canned?
Yes, but you must cook the dried beans separately before adding them to this soup, as the 20-minute simmer is not long enough for raw beans.
What type of onion should I use?
A large white or yellow onion is standard, but red onion or leeks would also work well.
Is this soup good for weight loss?
Yes, it is low in calorie density and high in nutrients, making it excellent for weight management.
Can I make this in a slow cooker?
Yes, you can combine all ingredients in a slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
What should I serve with this soup?
It is a complete meal on its own, but it pairs well with a side salad or a slice of whole-grain, oil-free bread.