Creamy Irish Soup

Creamy Irish Soup

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


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Serves: 5 person(s) Change

Preparation Time: 25 mins
Cooking Time: 45 mins

Yield: 5 x 1 cup servings

Diabetes-Friendly Recipe Low-Carb Recipe High-Calcium Recipe


  • 1 lb 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.

Thanks to American Institute for Cancer Research

Nutritional Info (per serving)

CALORIES 125 cals
Kilojoules 523 kJ
Fat 4.0 g
Saturated Fat 2.0 g
Cholesterol 10 mg
Sodium 363 mg
Carbohydrates 17.0 g
Fiber 2.0 g
Total Sugars 5.3 g
Protein 7.0 g
Calcium 199.0 mg
Note: A dash indicates no data is available.