The Best Gut-Healthy Soup You Can Make This Winter
This garlicky cabbage soup is pure comfort in a bowl. Warm, hearty and nourishing, it’s rich with the aromatic flavor of garlic and tender-sweet cabbage. Packed with veggies and a savory broth, this soup is perfect as a light meal on its own or as a starter.
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Published on January 21, 2025
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Reviewed by Dietitian
Reviewed by DietitianEmily Lachtrupp, M.S., RD
Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.
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Marry Me Chickpea Soup with Kale
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Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
Active Time:
25 mins
Total Time:
35 mins
Servings:
4
Nutrition Profile:
No Added Sugar Gut Healthy Anti-Inflammatory Mediterranean Diet Sesame-Free Weight Loss Diabetes-Friendly Nut-Free Soy-Free High-Fiber Heart-Healthy Healthy Cholesterol Vegetarian Gluten-Free
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Our Garlicky Cabbage Soup is a warm and comforting recipe that comes together quickly—saving you time in the kitchen, but still providing that slow-cooked flavor. Antioxidant-filled onions, garlic and cabbage form the base of this soup, with fiber-rich cannellini beans making it a hearty and filling meal. The broth is deliciously complex, with bright lemon flavor, richness from the egg and just a hint of umami from the Parmesan cheese, making this a bold soup. Keep reading for our expert tips on smart ingredient substitutions to fit your dietary needs and how to get the best flavor out of this soup.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
To ensure this soup is vegetarian, use vegetarian Parmesan cheese, as traditional Parmesan is made using animal rennet. If you prefer a non-vegetarian version, you can use chicken broth and add shredded chicken.
Before incorporating the egg mixture into the soup, remove the soup from the heat to halt the cooking process. This step is essential to avoid overheating the egg, as this can cause it to scramble and negatively affect the soup’s texture.
For the best flavor and a comforting experience, serve the soup hot right from the pot.
For a heartier soup, add some rice. If you prefer a lighter soup, skip the beans.
Nutrition Notes
Cabbage is a cruciferous vegetable and, as such, has an impressive nutrient profile. All cruciferous vegetables have sulfur-containing compounds, called glucosinolates, which gives them their strong odor and sometimes bitter taste. Those are also the healthy compounds that help fight against cancer formation.
Using a vegetable or chicken low-sodium broth is always a great choice to help control the amount of sodium you add to a meal. This is especially important if you are on a lower-sodium diet or simply watching the amount of sodium in your diet. Eating too much salt can raise your blood pressure, which can be harmful to your heart. Making smart ingredient choices can benefit your overall health.
Cannellini beans are fiber-rich, creamy and delicious. Eating enough fiber helps feed the good bacteria in your gut. Beans are also a source of calcium and plant-based iron, which are both important nutrients for everyone to get every day, regardless of your dietary pattern.
Garlic is a pungent vegetable that is part of the allium family and related to other well-known alliums, such as onions, chives and scallions. Garlic is considered a prebiotic, which feeds the bacteria in the gut so they can grow and flourish, which helps maintain the diversity and overall health of your microbiome.
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
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Ingredients
2 tablespoons extra-virgin olive oil
1 small yellow onion, chopped (about 1 cup)
5 cloves garlic, thinly sliced (3 tablespoons)
4 cups chopped green cabbage
1 teaspoon dried oregano
½ teaspoon ground pepper, plus more for garnish
4 cups reduced-sodium vegetable broth or no-chicken broth
1 (15-ounce) can no-salt-added cannellini beans, rinsed
¼ cup grated Parmesan cheese
1 large egg
2½ tablespoons lemon juice
2 tablespoons chopped fresh dill, plus more for garnish
¼ teaspoon salt
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Directions
Heat 2 tablespoons oil in a large Dutch oven over medium heat. Add chopped onion and sliced garlic; cook, stirring occasionally, until softened and fragrant but not browned, about 4 minutes. Add 4 cups cabbage, 1 teaspoon oregano and ½ teaspoon pepper; cook, stirring occasionally, until the cabbage starts to soften, about 3 minutes.
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
Add 4 cups broth and the rinsed beans; increase heat to high and bring to a boil. Reduce heat to medium, cover and cook, stirring occasionally, until the cabbage is tender, about 8 minutes.
Meanwhile, whisk ¼ cup Parmesan, 1 egg and 2½ tablespoons lemon juice in a medium heatproof bowl. While whisking constantly, drizzle about ½ cup of the hot soup broth into the egg mixture until completely incorporated. Repeat once more.
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
Remove the soup from the heat; whisk in the tempered egg mixture. Stir in 2 tablespoons dill and ¼ teaspoon salt. Divide among 4 bowls; garnish with additional dill, if desired.
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley