3 Ways to Prep: Freeze • Can • Jar Mix

This hearty cabbage soup is one of those recipes that quietly becomes a staple in your kitchen—simple to make, easy to store, and incredibly satisfying when you need a nourishing meal ready to go.

Loaded with colorful vegetables, chickpeas, and quinoa, this version goes beyond a basic cabbage soup to deliver real staying power. A spoonful of creamy Greek yogurt added at serving brings everything together and gives it that extra boost of protein without weighing it down.

It’s also a perfect fit for freezer and make-ahead meals. Cook once, portion it out, and you’ll have comforting, wholesome bowls waiting for you on busy days. The flavors deepen over time, making each reheated serving just as good—if not better—than the first.

If you’re building a freezer stash or planning ahead for the week, this is an easy, dependable recipe you’ll be glad to have on hand. It can even be adapted for pressure canning, giving you a shelf-stable option alongside your freezer meals.

Plant-Based Protein Cabbage Soup with GreekYogurt

This hearty cabbage soup is one of those recipes that quietly becomes a staple in your kitchen—simple to make, easy to store, and incredibly satisfying when you need a nourishing meal ready to go.

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Servings: 12

Course: Dinner, Lunch, Soup

Cuisine: American

Calories: 215

Ingredients Method Notes

Ingredients

  

• 1 tbsp olive oil optional
• 2 medium onions chopped
• 4 cloves garlic minced
• 4 bell peppers chopped
• 6 carrots chopped
• 6 stalks celery chopped
• 1 medium head green cabbage chopped
• 2 cans 14.5 oz diced tomatoes (no salt added)
• 2 cans 15 oz chickpeas, drained & rinsed
• 12 cups low-sodium vegetable broth
• 2 cups cooked quinoa OR 1 cup uncooked quinoa
• 2 tsp dried basil
• 2 tsp dried oregano
• 1 tsp black pepper
• 1 tsp smoked paprika optional
• 4 bay leaves
• Salt to taste
• 1 ½ cups plain nonfat Greek yogurt (for serving)
• Fresh parsley for garnish

Method

 

1. In a large stockpot, heat olive oil if using.
2. Add onion, garlic, bell peppers, carrots, and celery. Cook 7–8 minutes until softened.
3. Stir in cabbage, tomatoes, chickpeas, broth, quinoa (if uncooked), and seasonings.
4. Bring to a boil, then reduce heat and simmer 25–30 minutes, until vegetables are tender and quinoa is
5. cooked.
6. Remove bay leaves. Taste and adjust seasoning.
7. Cool soup completely before portioning.

Notes

Meal Prep & Portioning Guide

• Portioning: ~12 servings (about 1½ cups each).
  • Individual meals: 2-cup freezer-safe containers.
  • Family portions: 4-cup containers.
• Storage:
  • Fridge: 4–5 days.
  • Freezer: Up to 3 months.
• Reheating:
  • Microwave: Thaw overnight, heat 2–4 minutes.
  • Stovetop: Reheat gently, add broth if needed

Adding Greek Yogurt: Store separately, 2–3 tbsp per serving. Swirl in just before eating

This makes a lot so be sure to use the largest stock pot you have.

Make It Your Way: Freezer, Pantry, or Jar Mix