Tex-Mex Cabbage Soup

Tex-Mex Cabbage Soup is a delicious recipe for a hearty and spicy fall or winter meal option. It is all done on top of the stove. You will need an (8) Quart or larger size stockpot or soup kettle for this one. It takes just under (1) hour total time to make. Ingredients include: Cabbage, onions, celery, poblano peppers, beans, chiles, lime juice and chicken or vegetable broth. It is also well-seasoned with cumin, coriander and garlic. This is also a healthy, low calories, low fat, low cholesterol, low sodium, low sugars, low carbohydrates, heart-healthy, diabetic-friendly and Weight Watchers (6 SmartPoints), (3 PointsPlus) recipe. Makes: (8) servings with a (1-1/2) cup serving size. Tex-Mex Cabbage Soup will be loved by all of your family, friends and guests.
Prep Time: 25 Minutes.
Cooking Time: 30 Minutes.
Equipment: 8-Quart or larger Soup Kettle.


2 Tbsp extra-virgin olive oil
2 cups chopped onions
1 cup chopped carrot
1 cup chopped celery
1 cup chopped poblano or green bell pepper
4 large cloves garlic, minced
8 cups sliced cabbage
1 Tbsp tomato paste
1 Tbsp minced chipotle chiles in adobo sauce
1 tsp ground cumin (or to taste)
1/2 tsp ground coriander (or to taste)
4 cups low-sodium vegetable broth or chicken broth
4 cups water
2 (15 oz) cans low-sodium pinto or black beans, drained, rinsed
3/4 tsp salt
1/2 cup chopped fresh cilantro + more for serving
2 Tbsp lime juice

Crumbled queso fresco, nonfat plain Greek yogurt
and/or diced avocado for garnish, Optional


1. Heat the olive oil in a large soup kettle over medium heat. Add in the onions, carrots, celery, poblano (or bell pepper) and garlic; cook, stirring frequently until softened, (10-12) minutes. Add in the cabbage; cook, stirring occasionally until slightly softened, about (10) minutes more.

2. Add in tomato paste, chipotle, cumin and coriander; cook stirring, for 1 minute more.

3. Add in broth, water, beans and salt. Cover and bring to a boil over high heat. Reduce heat and simmer, partially covered until the vegetables are tender, about 10 minutes.

4. Serve garnished with cheese, yogurt and/or avocado, if desired.

Yield: 8 Servings.
Serving Size: 1-1/2 cups per serving.

Weight Watchers (6 SmartPoints), (3 PointsPlus)
Carb Choices: 2

Diabetic Exchange:
2-1/2 Vegetable + 1 Starch + 1/2 Fat + 1/2 Meat(L)

Calories: 174, Total Fat: 4g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 413mg, Sugars: 7g, Carbohydrates: 23g, Fiber: 9g, Protein: 7g

Original recipe and image from EatingWell, Inc. http://www.eatingwell.com/recipe/256474/mexican-cabbage-soup/

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IMPORTANT: This site is not qualified in nutrition or medicine. Diabetes is a serious disease that requires medical attention by a professional. The recipes on this site should not be taken as medical advice. Always use caution when reading a recipe, and always pay attention to exchange sizes. Blood glucose levels can be affected by not following individual dietary guidelines that are set in place by a medical physician. Some of the recipes do use small amounts of sugar. Please check with your physician first. Recipes with sugar are not suitable for all diabetics.



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