You can incorporate this cabbage soup into any diabetic diet, even ketogenic ones. This version isn’t a powerhouse in any one particular nutrient but provides a fair amount of zinc, protein, and vitamins A, B12, and C.
If you’re a constipated, a bowl or two of cabbage soup may get things moving. It’s the raffinose in cabbage.
Plan well in advance because this takes a while to cook
Ingredients:
- water, 4 quarts (3.8 L)
- parsley, fresh, to taste (3 or 4 sprigs)
- stew meat (beef), raw, 8 oz (230 g)
- pepper, to taste (1/4 tsp or 1.2 ml)
- salt, to taste (1.5 tsp or 8.4 mL) (don’t use this much if on a low-sodium diet)
- tomato sauce, canned, 4 fl oz (120 ml)
- carrot, raw, large (4.5 oz or 130 g), peeled and sliced into 1/4-inch (1/2-cm) thick discs
- cabbage, green, raw, 1/2 of a small one (whole one weighs about 2 lb or 900 g), rinsed, cored, then sliced into quarters or smaller
- fresh lemon (optional)
Instructions:
Add raw meat to the water in a large pot and boil gently for 30 minutes. Then add tomato sauce, carrot, salt, pepper, parsley, and cabbage. Bring to boil over medium heat and them simmer for 45 minutes.
If it’s too bland for you, add a squeeze of fresh lemon. Or as a last resort, add some beef bouillon cube or powder.
Servings:
Makes four servings of 2 cups each (475 ml).
Nutritional Analysis Per Serving:
- 46% fat
- 23% carbohydrate
- 31% protein
- 200 calories
- 12 g carbohydrate
- 3 g fiber
- 9 g digestible carb
- 1,200 mg sodium
- 495 mg potassium
- Prominent features: see first paragraph
Steve Parker, M.D.
PS: Nutritional analysis done at FitDay.com. You can analyze you’re own recipes there, too.
Front cover of book
Diabetic Mediterranean Diet 