Asian Cabbage Soup

When I told one of my clients, Steven, that I was making an Asian-inspired soup, he asked, "What makes it Asian?" My quick answer was, "I put soy sauce in it." But when I set out to actually create this recipe, I got a little more creative than that.

This soup was born from a mix of pantry finds and my go-to favorite veggie, cabbage. Digging through my cabinets, I found rice wine vinegar and sesame oil, ingredients that bring a deep, savory flavor that perfectly complements cabbage. I had some green onions leftover, and they became the perfect finishing touch. With the addition of tofu and, optionally, a few Trader Joe’s chicken dumplings, this simple idea turned into a comforting, flavorful bowl of goodness.

This soup is a nutrient-dense option with a well-rounded profile. The combination of tofu and chicken adds a substantial amount of protein, making it filling and suitable for those looking to increase their protein intake. Fiber-rich vegetables like cabbage, carrots, and mushrooms contribute to digestive health while keeping the carbohydrate count moderate. The sesame oil and tofu provide healthy fats, with optional cashew garnish adding even more. While the sodium level can be moderate to high due to the soy sauce and broth, using low-sodium options can easily reduce this. This soup is a warming, balanced choice that's both nutritious and satisfying.

Asian Cabbage Soup with Tofu and Chicken

Ingredients:

• 1 tbsp sesame oil

• 1 medium onion, sliced

• 3 cloves garlic, minced

• 1 tbsp fresh ginger, grated

• 1 cup mushrooms, sliced (shiitake or button mushrooms work well)

• 4 cups cabbage, shredded (Napa or green cabbage)

• 1 large carrot, julienned or thinly sliced

• 6 cups vegetable or chicken broth

• 1 tbsp soy sauce (or tamari for gluten-free)

• 1-2 tbsp rice vinegar, to taste

• 1 cup firm tofu, cubed

• 1 cooked chicken breast, shredded or diced

• 1-2 green onions, sliced (for garnish)

• Salt and pepper, to taste

• Optional garnish: Non-roasted cashews, extra green onions, sriracha, and toasted sesame seeds

Directions:

1. Sauté the Aromatics: In a large pot, heat sesame oil over medium heat. Add the sliced onion and cook for about 3-4 minutes until softened. Add garlic and ginger, sautéing for another minute until fragrant.

2. Cook the Mushrooms: Add the mushrooms and cook for 3-4 minutes until they start to soften and release their juices.

3. Add Vegetables and Broth: Stir in the shredded cabbage and carrot. Pour in the broth, soy sauce, and rice vinegar. Stir to combine.

4. Simmer: Bring the soup to a boil, then reduce the heat and let it simmer for 10-15 minutes, or until the cabbage and carrots are tender.

5. Add Tofu and Chicken: Gently add the tofu and shredded or diced chicken to the soup. Simmer for another 5 minutes to heat everything through.

6. Adjust Seasoning: Taste and adjust seasoning with additional soy sauce, rice vinegar, salt, or pepper as desired.

7. Serve and Garnish: Ladle the soup into bowls and garnish with non-roasted cashews, extra green onions, a drizzle of sriracha, and toasted sesame seeds for added flavor and texture.

Nutrition Breakdown (Per Serving):

Calories: 190 kcal
Protein: 15g
Carbohydrates: 13g
Fiber: 4g
Sugars: 4g
Fat: 9g
Saturated Fat: 1.5g
Sodium: 620mg (varies based on soy sauce and broth)
Calcium: 100mg
Iron: 2.5mg