High-Protein Cabbage Roll Soup with Turkey
Everything you love about stuffed cabbage rolls, without the rolling: lean turkey, cabbage, tomato and paprika in one pot, finished with Greek yogurt and dill. 38 g of protein a bowl, and it freezes well.
Reviewed by Bogdan Marcu, Licensed Nutritionist & Dietitian
38 gprotein
- Calories
- 407 kcal
- Ready in
- 50 min
- Serves
- 4 servings
Is 38 g enough? Calculate your daily protein target
Ingredients
- 1 tbsp olive oil
- 500 g / 18 oz lean turkey mince (about 7% fat)
- 1 onion (about 150 g / 5 oz), diced
- 2 carrots (about 150 g / 5 oz), diced
- 3 garlic cloves, crushed
- 1 tbsp sweet paprika
- 1 tsp smoked paprika
- 1 tsp dried marjoram or thyme
- 400 g / 14 oz tin chopped tomatoes
- 600 g / 21 oz white cabbage (about half a medium cabbage), shredded
- 60 g / 2 oz long-grain white rice, rinsed
- 1.2 litres low-salt chicken stock
- Juice of ½ lemon
- 200 g / 7 oz 0% fat Greek yogurt, to serve
- Fresh dill and black pepper, to serve
Instructions
- Heat the oil in a large pan over a medium-high heat and brown the turkey for 5 to 6 minutes, breaking it up as it cooks. Add the onion and carrot and cook for 5 minutes, until softened.
- Stir in the garlic, both paprikas and the marjoram for a minute.
- Add the tomatoes, cabbage, rice and stock. Bring to the boil, then cover and simmer for 25 minutes, until the cabbage is tender and the rice is cooked.
- Stir in the lemon juice and season to taste. If it's thicker than you like, loosen it with a little hot water.
- Serve each bowl with a spoonful (about 50 g) of Greek yogurt, some dill and black pepper. The yogurt adds about 5 g of protein a bowl.
- It keeps for 3 days in the fridge and freezes well for up to 3 months. Freeze it without the yogurt and add that when you serve. Cabbage gives some people wind, so if that's you, start with a smaller bowl.
