This Hearty Cabbage and Chickpea Soup is the ultimate comfort meal in a bowl—warm, nourishing, and full of wholesome ingredients. It’s a beautiful blend of sautéed vegetables, earthy potatoes, savory tomato paste, tender cabbage, and creamy chickpeas. Simple to prepare and incredibly satisfying, this soup is perfect for weeknight dinners, meal prep, or whenever you need a warm, plant-based hug. Packed with fiber, vitamins, and protein, it’s as nutritious as it is flavorful.
Prep Time: 15 minutes
Cook Time: 35–40 minutes
Total Time: 50–55 minutes
Yield: 6–8 servings
Cuisine: Mediterranean-Inspired, Plant-Based Comfort Food
Ingredients
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1 onion, chopped
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Olive oil (for sautéing)
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2 garlic cloves, minced
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1 tablespoon tomato paste
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1 carrot, diced or grated
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2 liters (8 cups) water
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½ head of cabbage, chopped
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3 medium potatoes, peeled and cubed
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Salt, to taste
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Ground black pepper, to taste
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400 g canned chickpeas (drained and rinsed)
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Fresh dill, chopped (for garnish)
Step-by-Step Cooking Directions
Sauté the Aromatics
Heat a drizzle of olive oil in a large soup pot over medium heat. Add the chopped onion and sauté for about 1–2 minutes, until slightly translucent. Stir occasionally to prevent browning.
Add the minced garlic and continue to sauté for another 2 minutes, letting the aromatics infuse the oil and develop a rich base for the soup.
Add the Tomato Paste and Carrot
Stir in the tomato paste and cook for 1–2 minutes, allowing it to darken slightly and intensify in flavor.
Add the chopped or grated carrot and sauté for another 2–3 minutes until softened slightly. This adds a natural sweetness to balance the tangy tomato and hearty vegetables.
Add Water and Cabbage
Pour in the 2 liters (8 cups) of water. Bring the mixture to a gentle boil.
Once the water is simmering, add the chopped cabbage. Cook for 3–5 minutes until the cabbage begins to wilt and soften.
Add the Potatoes
Add the cubed potatoes to the pot and stir to combine. Boil the soup gently for 15–20 minutes, or until the potatoes are fork-tender and the broth has taken on a rich, golden color from the tomato paste and vegetables.
Season the Soup
Add salt and freshly ground black pepper to taste. Don’t skip this step—it brings out all the savory goodness of the soup.
Add the Chickpeas
Stir in the drained and rinsed chickpeas. Let the soup simmer for an additional 5–10 minutes to allow the chickpeas to warm through and absorb the soup’s flavors.
Add Fresh Dill and Finish
Right before serving, stir in a generous handful of chopped fresh dill. This adds brightness, a subtle licorice-like aroma, and an herby finish that balances the savory broth.
Cool and Serve
Let the soup cool slightly before serving. Ladle it into bowls and top with a sprig of dill or a drizzle of olive oil for extra richness.
Nutritional Information (per serving – based on 6 servings)
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Calories: 210
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Protein: 7g
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Carbohydrates: 28g
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Fat: 7g
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Fiber: 7g
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Sugar: 4g
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Sodium: 350mg
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Vitamin A: 80% DV
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Vitamin C: 60% DV
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Iron: 15% DV
The Origins and Popularity of the Recipe
Cabbage soup has long roots in European and Mediterranean cuisines, celebrated for its affordability, heartiness, and health benefits. This version combines Eastern European cabbage-based soups with Mediterranean ingredients like chickpeas, olive oil, and fresh dill. It’s a staple in many cultures and kitchens, thanks to its comforting, one-pot simplicity. Today, cabbage soup is also embraced by those following plant-based, gluten-free, or clean eating lifestyles.
Reasons Why You’ll Love the Recipe
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One-pot simplicity – easy prep and cleanup
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Budget-friendly – made with everyday pantry staples
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Naturally vegan and gluten-free – fits many dietary needs
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Nutritious and filling – packed with fiber, protein, and vitamins
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Deep, savory flavor – with layers of taste from tomato, garlic, and fresh dill
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Meal prep winner – stores and freezes beautifully
Health Benefits
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Cabbage is high in fiber, vitamin K, and antioxidants
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Chickpeas provide plant-based protein, iron, and soluble fiber
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Potatoes offer potassium and complex carbohydrates
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Garlic and onion support immune health and reduce inflammation
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Dill is rich in antioxidants and aids digestion
This soup supports digestion, boosts energy, and keeps you full without heaviness—perfect for balanced living.
Serving Suggestions
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With crusty bread – for dipping and soaking up the broth
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Topped with lemon juice or vinegar – for extra tang
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Served over rice or grains – like bulgur or quinoa to stretch it further
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With a dollop of yogurt – for creaminess (non-dairy options work too)
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Paired with a green salad – for a complete and light meal
Cooking Tips
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Sauté tomato paste before adding water – it deepens the flavor
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Use fresh dill – dry dill doesn’t offer the same aromatic lift
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Add chili flakes – if you like a little heat
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Grate or dice the carrot finely – for even cooking and sweetness
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Use homemade broth – in place of water for extra flavor
Variations to Try
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Add white beans or lentils – for more protein
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Stir in spinach or kale – for a leafy green addition
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Swap cabbage for Napa or savoy – for a softer texture
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Add crushed tomatoes – for a thicker, richer broth
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Make it creamy – with coconut milk or cashew cream
Conclusion
This Hearty Cabbage and Chickpea Soup is the perfect bowl of comfort food: warm, nutrient-rich, and full of flavor. Whether you’re nourishing yourself during cold weather, planning a meatless Monday, or just looking to get more vegetables into your routine, this soup is a go-to favorite. It’s easy to love, easy to make, and easy to customize.
FAQ
1. Can I make this soup ahead of time?
Yes, this soup stores beautifully in the fridge for up to 4 days and tastes even better the next day.
2. Can I freeze it?
Absolutely. Freeze in portions for up to 3 months. Reheat on the stove or in the microwave.
3. What type of potatoes work best?
Yukon gold or red potatoes hold their shape well, but russets work for a softer texture.
4. Can I use dry chickpeas?
Yes, just soak and cook them ahead of time. Canned chickpeas save time and work just as well.
5. Can I use vegetable broth instead of water?
Yes, using broth will deepen the flavor of the soup.
6. Is this soup keto or low-carb?
It contains potatoes and chickpeas, so it’s not keto, but you can modify it by reducing or removing those.
7. Can I make it spicy?
Yes! Add red chili flakes, cayenne, or fresh chopped chili.
8. How do I make it more filling?
Add cooked grains, noodles, or serve with bread.
9. What herbs can I use besides dill?
Try parsley, cilantro, or thyme for a different herbal note.
10. Is this soup kid-friendly?
Yes! It’s mild in flavor and packed with soft veggies. You can puree part of it if your kids prefer smoother textures.