עקסטרעם וועגאַן מאַקעאָווער: Veggie-Full Cabbage Soup Edition

Summer is almost here. The weather is getting warmer and we all know what that means: it’s time to watch what we are eating. No more coats, no more jackets, no more heavy clothes to cover up any damage we did over the winter.

Now is the time we start eating lighter foods – more salads, more fruit and for me, more soup. I know soup might sound comforting on a cold winter day but soup is helpful for weight loss or weight maintenance any time of the year. Studies show that people who eat soup before a meal consume less calories during that meal.

When I joined וואָג וואַטטשערס (WW) in January 2001, when my weight was much closer to 300 לבס. than it was to 200 לבס. and my blood pressure was 220/110, I started making big pots of this soup. It was my saving grace. I would get home late from work and stick one of those frozen diet dinners in the microwave. Those frozen diet dinners may have only had 300 or so calories but they were packed with sodium, fat, צוקער, bad carbs and preservatives. This was before I educated myself about food and nutrition so all I was concerned about was calories (or WW points). That and the fact that those dinners contained about the same amount of food I’d normally pick on while I made dinner.

מיר איידער

I know I was supposed to supplement those dinners with a salad or a side of veggies (sometimes I’d supplement them with another dinner) but I got home so late and I was so tired, I just didn’t want to bother. But if I had a big jar of this veggie-filled soup in the fridge, I had a quick, easy and healthy appetizer at the ready. I would fill up a mug with the soup, heat it up and eat it while my frozen dinner was “cooking” in the microwave. By the time my dinner was ready to eat, I was already full and no longer cared that it looked more like a sampler than an entree.

My first week at WW I lost 9 לבס. and I lost every single week. By my birthday in May, I had lost over 50 לבס. in just 3 און 1/2 חדשים. My WW leader was amazed that I would earn a star (you get a star for every 5 לב. loss) almost every other week. She was upset that I wasn’t using up all my alloted points but I protested that I was so full from the soup. And it was healthy so it’s not like I was doing anything bad.

My WW meetings were on Wednesday afternoons in a building across the street from the World Trade Center. Every Wednesday I would teach a class in the old Fiterman Hall (I always wondered if my students noticed that I wore the same clothes each week), then go to my meeting. After the meeting, I would go into the World Trade Center, get a veggie soup at Au Bon Pain and eat my lunch out in the Plaza. By the time my WW meeting place (and Fiterman Hall) was destroyed on 9/11, I had lost over 70 לבס.

I kept that weight off for 2 years but by the time I met Tom, I was already gaining it back. And because Tom and I both loved the same bad foods, I ended up gaining it all back. Which leads to the story of מייַן וועגאַן דזשאָורניי and my weight loss that is now at 116 לבס. This time I know I’m not gaining it back. Not with my diet of Vegan whole foods, good fats, minimal sugar, no MSG or HFCS, no refined foods, gluten-free and NO MORE FROZEN, PROCESSED FOODS (except Van’s GF Waffles and Sunshine Burgers. I love Sunshine Burgers but still only once in a while).

מיר נאָך

I may not have known it then, but my soup is a very healthy Vegan dish. It’s filled with onions, קעראַץ, סעלדעריי, קרויט, טאַמייטאָוז, green beans and zucchini. עס ס גרינג צו מאַכן, it tastes good hot or cold and it’s very filling. It’s still my go-to soup when I want to kick-start my diet or get off a plateau. This recipe is my standard combo of veggies but you can add whatever veggies make you happy. Eat this soup and you will be welcoming the warm weather and your cute summer clothes.

Veggie-Full Cabbage Soup


1 Tbs. סאַפפלאָווער ייל
1 ציבעלע, chopped
3 סטאָקס סעלדעריי, chopped
3 גרויס קעראַץ, chopped
3 קלאָוועס פון קנאָבל, chopped
2 Tbs. פּאָמידאָר פּאַפּ
6-8 טעפּלעך פון נידעריק-סאָדיום גרינס יויך אָדער וואַסער
1- 15 אַז. can of diced tomatoes (or fresh, if you have)
½ לב. fresh green beans, tips removed, broken into small pieces
½ head of cabbage, sliced or shredded
זאַלץ און פעפער צו טעם
1 tsp. דאַר פּעטרעשקע
2 zucchinis, chopped


Heat the oil in a large stockpot. Add the onion and cook under medium heat until tender, וועגן 5 מינוט. Add the celery and carrots and cook about 5 minutes until the vegetables soften a bit. Add the garlic and the tomato paste to the pot. Mix everything together well and let cook for 2 מינוט.

לייגן 6-8 cups of broth or water, depending how much soup you want to make. I usually use 8 cups and make a big stockpot of the soup. Add the tomatoes, גרין בינז, the cabbage and the spices. (I keep this very simple with just salt, pepper and parsley but you can add whatever spices you love). מישן געזונט. ברענגען די זופּ צו אַ קאָכן. Then cover the pot most of the way and let it cook on low heat for about 30-40 מינוט.

When the vegetables are softened, add the zucchini and cook, אַנקאַווערד, for an additional 10-15 מינוט. Taste to make sure the seasoning is to your liking.

You can serve the soup right away. The flavors will intensify over time. It tastes great hot or cold. It can keep for several days to a week in the fridge and it can be frozen for later use.

האַנאָע האָבן!

(באזוכט 1,945 מאל, 1 וויסיץ הייַנט)

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12 רעספּאָנסעס צו עקסטרעם וועגאַן מאַקעאָווער: Veggie-Full Cabbage Soup Edition

  1. Jenny אָקטאָבער 4, 2013 בייַ 10:22 PM #

    This was fantastic!! I added Old Bay to it to spice it up. יום!

    • ריאַ אָקטאָבער 6, 2013 בייַ 2:39 PM #

      דאַנק. I love Old Bay but never think to use it in non-“פיש” קיילים. I need to remember that.

  2. ריאַ פּאַרסאָנס יולי 25, 2013 בייַ 12:31 PM #

    So glad you liked it!

  3. אַנאַנאַמאַס יולי 18, 2013 בייַ 2:19 PM #

    געמאכט דעם הייַנט…געשמאַק!!! Did add a little spice to it but very yummy.

  4. אַנאַנאַמאַס דעצעמבער 3, 2012 בייַ 1:41 PM #

    You look great. It is amazing how much healthier people get and look after they start eating healty. Good goin!

  5. Radhika Sarohia נאָוועמבער 26, 2012 בייַ 11:04 בין #

    Re your journey, congrats!

    I’m a vegan girl too. And I’m going to be making this soup soon because I have some cabbage that needs to be used up. דאַנק פֿאַר די רעצעפּט 🙂

  6. Have Gone Vegan יוני 8, 2011 בייַ 7:09 בין #

    קוקט גרויס! Soup is one of the few things I actually like making, and depending on what ingredients you have on hand you can have a different soup every time. In the summertime I really like the combination of cauliflower and tomato, yum. Thanks for making me hungry now! 🙂

  7. ריאַ פּאַרסאָנס יוני 6, 2011 בייַ 3:23 PM #

    Enjoy it, לילאַ דאַמע 🙂

  8. purplelady יוני 5, 2011 בייַ 1:48 PM #

    This looks so delicious, ריאַ. I used to make a cabbage soup a long time ago, but this one looks heartier…must make it soon….דאַנקען איר!

  9. ריאַ פּאַרסאָנס יוני 5, 2011 בייַ 3:24 בין #

    Thank you Marla. איר באַגייַסטערן מיר אַלסאָ..סאָ פיל 🙂

    Hi Windy, I’m glad we found each other too. And so glad if I can help people in their journey just like people helped me and continue to help me in mine. Thanks for mentioning Shirley. אַז שטענדיק מאכט מיר שמייכל 🙂

  10. Windy יוני 5, 2011 בייַ 2:51 בין #

    I’m making this soup tomorrow. It looks delicious and perfect with all the abundance of produce from the garden.

    I agree, you are an inspiration, ריאַ! You are helping me in my journey and I’m very thankful to have found you. Maybe Shirley had a part to play in that : – ).

    Happy day to you…

  11. מאַרלאַ יוני 5, 2011 בייַ 12:08 בין #

    You’re so beautiful, ריאַ, and such an inspiration. I am a huge four-season soup fan. This looks delicious!

שלאָגן קאָונטער צוגעשטעלט דורך מאַראַנץ קאָונטי פאַרמאָג פאַרוואַלטונג