Thursday, February 28, 2008

Cheezy Cabbage Potato Soup

I made this delicious soup for lunch today and actually wrote down the recipe as I made it! It is a mild, but flavorful soup that packs a lot of nutrition for very few calories. I used russet potatoes, as that's all I had on hand, but yukon gold or red bliss would be even better. I kept the skins on as they were organic and cut them into fairly large chunks because I like that in a soup, but you could dice them if you want a more uniform spoonful of cheesy goodness.

Cooking spray
1 onion (around 1 cup, diced)
1 t dried thyme
1 t dried dill
1 t paprika
1/2 t caraway seeds
5 cloves garlic
pinch salt
6 c shredded green cabbage (around 1/2 a medium head)
2 c diced potatoes (around 2 medium)
1-2 canned chipotle pepper is adobo (use 1 if you don't like heat in your soup)
6 c water
1.5 bouillon cubes
black pepper to taste

In a large, heavy bottomed soup pan over medium heat spray with cooking spray add the onions, garlic and spices along with a pinch of salt. Cook for several minutes, or until the onion is translucent. Now, add the cabbage and potatoes and chipolte and coat with the spice/onion mixture for several more minutes. Add the water and bouillon and bring to a boil, uncovered. Simmer for several minutes, then turn the heat down to low and cover and allow the potatoes and cabbage to cook. Meanwhile, prepare the 'cheese/cream mixture'

Cheesy Cream:
1/2 block lite tofu
1/4 c nutritional yeast
1.5 T tahini
2 t dijon mustard
2 small cloves garlic (around 1.5 t, crushed)
1 t yellow mustard (prepared)
2 T umeboshi vinegar (or 1 T soy sauce and 1 T lemon juice)
1 T lemon juice

Process all of the above in a food processor until totally smooth. When the soup is done take it off the heat (this is VERY important or the mixture will curdle) and stir into the pot. Let it sit, covered for 5 minutes and taste for salt/pepper. If you'd like, add around 3 cups of the soup to the food processor and puree for a creamier soup (and to get all of the cheesy sauce out!). Add the pureed soup back into the pot. Enjoy!

This makes around 8 cups of soup (I think it may have made more, but I didn't measure it exactly)

A 2 cup serving provides: (1 cup would ALMOST be a 100 calorie snack!)

237 calories
5 g fat
40 carbs
8 g fiber
12 g protein


  1. It's so cold today--this would have been perfect for lunch. Before I was vegan, I never liked creamy soups, but I adore rich, creamy vegan soups like this.

  2. OOO this sounds really good! Plus, look at all that protein and fiber!

    Thanks for posting the recipe :)

  3. I love soups with cabbage in them, and that "cheesy cream" sounds so good!


  4. I really should eat more cabbage! It's so darn good for you.

  5. That soup looks so good, I might have to make a batch this weekend.

  6. I can't believe how low cal that dish is! Cabbage is incredible, low calorie, but high in protein and very satisfying. The cheeze sauce itself sounds droolworthy!

  7. Oh Mel! That soup looks and sounds perfect. Thank you so much for the recipe and nutritional info. How you doing? I am really doing well today. I feel good and things are going well. Hugs!

  8. Anonymous12:10 AM

    VEGAN! How wonderful. I switched to being vegan a few weeks ago after seeing your blog, I have tried many of your tasty recipes now, and am almost converted to being vegan except for one problem. Your recipes have given me the worst case of chronic diahrea and nausea I have had in my entire life. I have been exploding out of both orifaces of my body for a period of more than 4 straight days now. All I want to say is 'thank you'.

  9. Anonymous12:30 AM

    I tried that potato soup. It went really well with those four venison steaks. Just kidding. I didn't make the soup. I had potato chips instead. OMNIVORES RULE!!!!!!!!

  10. Hey there, I've been reading your posts recently about getting into raw food. Check out my blog if you want to, and you can also buy my e-book, Raw Recipes Fit For a Princess, at my etsy shop

    Have a great day!

  11. yum, this looks so good!

  12. I've got a head of cabbage I need to use up. I like the idea of putting it in soup...I've never done that!

  13. Oh yum, I love cabbage and creamy soups. Thanks Melody!

  14. I love cabbage, and recently read that it's really good for you (well, I always knew it was good for you, since it is a vegeable, but I didn't know it was so high in so many important nutrients). Yay for delicious ingredients that also taste good!

  15. Honey9:28 PM

    I was just browsing the vegan blogs and saw your new soup recipe. So happens the only veggies I had left in the house this morning were cabbage and potatoes! So I went and made the soup. It's great! I only had purple cabbage, though, which made for a beautiful purple soup :) Oh, and I had to use cayenne instead of chipotle cause that's all I have. But thanks - now I have lunch ready for the next few days!!