Soup, Stew and Chili: Warm Soup, Stew and Chili: Creamy Irish Soup

Serve up a little luck o' the Irish with this updated version of a hearty healthy cabbage soup!

Author: American Institute for Cancer Research
Date: March 15, 2006

Serves: 5 person(s)
Yield: 5 x 1 cup servings

Preparation Time: 25 mins
Cooking Time: 45 mins


    0.45 kg green cabbage, cored and quartered
    1 tsp canola oil
    1 medium onion, chopped
    1/2 cup peeled cubed potato
    1/4 tsp ground nutmeg (1/4 - 1/2 tsp, or to taste)
    2 Tbsp flour
    2 cup reduced-fat (2%) milk
    2 cup fat-free, reduced-sodium chicken broth
    1 Tbsp chopped fresh flat-leaf parsley
    1 Tbsp chopped fresh chives
    2 Tbsp grated Parmesan cheese
    1 pinch each of salt and black pepper


    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.

Nutritional Information
(Per Serving)

Calories:125 cals
Kilojoules:523 kJ
Fat:4.0 g
Carbohydrates:17.0 g
Protein:7.0 g
Cholesterol:10.0 mg
Sodium:363 mg
Saturated Fat:2.0 g
Fiber:2.0 g
Calcium:199.0 mg
Total Sugars:5.3 g

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