מהפך טבעוני קיצוני: Veggie-מלא כרוב Edition מרק

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 שומרי משקל (WW) in January 2001, when my weight was much closer to 300 פאונדס. than it was to 200 פאונדס. 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, סוכר, 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.

Me Before

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 “בישול” 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 פאונדס. and I lost every single week. By my birthday in May, I had lost over 50 פאונדס. in just 3 ו - 1/2 months. My WW leader was amazed that I would earn a star (you get a star for every 5 lb. 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 פאונדס.

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 My Vegan Journey and my weight loss that is now at 116 פאונדס. 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 ורגרס סאנשיין. I love Sunshine Burgers but still only once in a while).

Me After

I may not have known it then, but my soup is a very healthy Vegan dish. It’s filled with onions, גזר, סלרי, כרוב, עגבניות, green beans and zucchini. זה קל לעשות, 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 כפות. שמן חריע
1 בצל, קצוץ
3 סלרי גבעולים, קצוץ
3 גזרים גדולים, קצוץ
3 שיני שום, קצוץ
2 כפות. רסק עגבניות
6-8 כוסות מרק ירקות דלי נתרן או מים
1- 15 עוז. יכול של עגבניות חתוכות לקוביות (או טרי, if you have)
½ קילו. שעועית ירוקה טרי, טיפים הוסרו, broken into small pieces
½ ראש כרוב, פרוסים או מגורר
מלח ופלפל לפי הטעם
1 כפית. פטרוזיליה מיובשת
2 zucchinis, קצוץ


מחממים את השמן בstockpot גדול. מוסיף את הבצל ומבשל בחום בינוני עד שהם רכים, על 5 פרוטוקול. מוסיף את הסלרי וגזר ומבשל על 5 דקות עד שהירקות מתרככים מעט. Add the garlic and the tomato paste to the pot. Mix everything together well and let cook for 2 פרוטוקול.

להוסיף 6-8 כוסות מרק או מים, תלוי עד כמה מרק שאתה רוצה לעשות. אני בדרך כלל משתמש 8 cups and make a big stockpot of the soup. מוסיף את העגבניות, שעועית ירוקה, the cabbage and the spices. (I keep this very simple with just salt, pepper and parsley but you can add whatever spices you love). מערבבים היטב. מביא את המרק לרתיחה. Then cover the pot most of the way and let it cook on low heat for about 30-40 פרוטוקול.

When the vegetables are softened, add the zucchini and cook, חשוף, for an additional 10-15 פרוטוקול. לטעום כדי לוודא שהתיבול הוא לטעמך.

אפשר להגיש את המרק מייד. הטעמים יגבירו לאורך זמן. יש לזה טעם נהדר חם או קר. זה יכול לשמור במשך כמה ימים עד שבוע במקרר וזה יכול להיות קפוא לשימוש מאוחר יותר.


(ביקר 1,906 פי, 1 ביקורים היום)

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12 תגובות ל מהפך טבעוני קיצוני: Veggie-מלא כרוב Edition מרק

  1. ג'ני אוקטובר 4, 2013 ב 10:22 בערב #

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

    • ריאה אוקטובר 6, 2013 ב 2:39 בערב #

      תודה. I love Old Bay but never think to use it in non-“דג” כלי אוכל. I need to remember that.

  2. ריאה פרסונס יולי 25, 2013 ב 12:31 בערב #

    So glad you liked it!

  3. אנונימי יולי 18, 2013 ב 2:19 בערב #

    עשיתי את זה היום…טעים מאוד!!! Did add a little spice to it but very yummy.

  4. אנונימי דצמבר 3, 2012 ב 1:41 בערב #

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

  5. Radhika Sarohia נובמבר 26, 2012 ב 11:04 על #

    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. תודה על המתכון 🙂

  6. הלך וגן יוני 8, 2011 ב 7:09 על #

    נראה נהדר! 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, יאם. Thanks for making me hungry now! 🙂

  7. ריאה פרסונס יוני 6, 2011 ב 3:23 בערב #

    Enjoy it, Purple lady 🙂

  8. purplelady יוני 5, 2011 ב 1:48 בערב #

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

  9. ריאה פרסונס יוני 5, 2011 ב 3:24 על #

    תודה מרלה. You inspire me also..so much 🙂

    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. That always makes me smile 🙂

  10. מנופח יוני 5, 2011 ב 2:51 על #

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

    אני מסכים, you are an inspiration, ריאה! 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. מרלה יוני 5, 2011 ב 12:08 על #

    You’re so beautiful, ריאה, and such an inspiration. I am a huge four-season soup fan. זה נראה טעים!

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