Cabbage and White Bean Soup

Kcal: 470 |

P: 25 |

F: 11 |

C: 74 |

Fiber: 19

Ingredients

Green cabbage: 150g (1.5 cups, chopped), White beans (cannellini): 120g (3/4 cup, cooked), Carrot: 80g (1 medium, diced), Celery: 50g (1 stalk, diced), Onion: 50g (1/2 small, diced), Garlic: 6g (2 cloves, minced), Water: 350ml (1.5 cups), Diced tomatoes: 100g (1/2 cup), Olive oil: 5ml (1 tsp), Italian seasoning: 2g (1/2 tsp), Red pepper flakes: 1g (1/4 tsp), Bay leaf: 1 leaf, Fresh parsley: 5g (1 tbsp, chopped), Parmesan cheese: 10g (1 tbsp, grated), Salt and Black pepper: to taste, Whole grain bread: 30g (1 small slice, for serving)

Nutritional info:

Meal Type: lunch

Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Heat 5ml olive oil in a pot over medium heat. 2. Add 50g diced onion and cook until translucent, about 3 minutes. 3. Add 6g minced garlic and cook for 30 seconds until fragrant. 4. Add 80g diced carrot and 50g diced celery. Cook for 3-4 minutes until vegetables begin to soften. 5. Add 2g Italian seasoning and 1g red pepper flakes. Cook for 30 seconds until fragrant. 6. Add 150g chopped green cabbage, 120g white beans, 100g diced tomatoes, 350ml water, 1 bay leaf, 1g salt, and 1g black pepper. 7. Bring to a boil, then reduce heat to low. Cover and simmer for 20-25 minutes, until vegetables are tender. 8. Remove bay leaf. 9. Serve hot, garnished with 5g chopped fresh parsley and 10g grated Parmesan cheese, with 30g whole grain bread on the side.

Menopause Benefits

This comforting cabbage and bean soup delivers plant-based protein that supports muscle maintenance during menopause. White beans provide fibre that promotes digestive wellness and helps maintain healthy cholesterol levels. Cruciferous cabbage contains compounds that support hormone balance through liver detoxification pathways. The colourful vegetables offer antioxidants that protect cells from oxidative stress while supporting immune resilience. Olive oil provides heart-healthy monounsaturated fats that support hormone production and brain health. Parmesan cheese adds calcium in a bioavailable form that strengthens bone architecture. The aromatic herbs enhance flavour while providing anti-inflammatory benefits that may help reduce joint discomfort. Whole grain bread delivers complex carbohydrates for sustained energy and additional fibre. This nutrient-dense soup combines satisfying textures with targeted nutrition to energize your day while supporting overall vitality.

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