Healing Quinoa Cabbage Soup

Ali Segersten Sep 06, 2009 45 comments

This very simple, nourishing soup supports your body’s natural detoxification process—though you'd never guess it by the taste. Plus, it only takes a few minutes to prepare, making it perfect if you feel like you're starving during Phase 2 of the Elimination Diet!

Cabbage is a potent detoxifier. It contains a wide range of phytochemicals, including glucosinolates, which break down into compounds like isothiocyanates and indoles. These compounds are powerful inducers of the liver’s Phase II detoxification enzymes, which help neutralize and eliminate carcinogens. They also support hormone metabolism and have been shown to stimulate the destruction of human tumor cells.

Isothiocyanates and indoles form when glucosinolates react with an enzyme called myrosinase, which is also found in cruciferous vegetables. Chopping, chewing, or blending releases this enzyme from the plant’s cells, allowing the glucosinolates to be hydrolyzed into their active forms. And even if you’re cooking your cabbage, all is not lost—human gut microbes also possess myrosinase-like activity, which helps convert glucosinolates from cooked cruciferous vegetables into beneficial isothiocyanates and indole-3-carbinol.

To preserve these compounds, add the cabbage at the end of cooking—just enough to soften, but not enough to destroy all the enzymes.

And you know, we all need a little help with the detoxification process! Just think about the number of synthetic chemicals our bodies have to process every single day. So what can we do?

We can start by eating more cabbage family vegetables—Brussels sprouts, kale, collards, arugula, radishes, broccoli—all of which help support detoxification. That’s why we make a point to eat a lot of them. Green smoothies are a great way to incorporate raw cabbage, kale, or collards. Brussels sprouts are delicious roasted, and broccoli is good just about any way you make it. I like to lightly sauté it with lots of garlic, then add a splash of water and cover the pan. It quickly steams, turning bright green and staying crisp-tender—just how we like it.

Ready to Support Your Detox Pathways—One Meal at a Time?

If you’re feeling called to nourish your body more deeply this season, the Nourishing Meals® Planner is here to guide you. With hundreds of recipes tailored for detoxification, elimination diets, and gut repair, you’ll discover how easy it can be to eat in a way that supports your body’s natural wisdom.

Cruciferous-rich recipes like this Cabbage-Quinoa Soup are just the beginning. Inside the membership, you’ll find vibrant plant-rich meals, guided plans for each phase of the Elimination Diet, and simple tools to help you shop, prep, and stay inspired.

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Recipe from our Meal Planner

Healing Quinoa Cabbage Soup

HEALING QUINOA CABBAGE SOUP-2
HEALING QUINOA CABBAGE SOUP-1
Servings
6
Cook Time
35 minutes
Prep Time
10 minutes

The large sweet onion in this recipe is sautéed for a long time and then garlic, ginger, and carrots are added. Once the water is added a beautiful, flavorful clear broth forms. Then with the addition of Herbamare, the flavors deepen. Complexity is formed when the quinoa and cabbage are dropped in. With the final touch of cilantro, you have a bright, colorful, and flavorful soup just waiting to help your body detoxify!

Tip

I like to cut the carrots into matchsticks for this soup. Just make sure they are not too small or they will get overcooked. To create the matchsticks, first cut the carrots into diagonal rounds and then cut them lengthwise into thin strips.

Ingredients
3 tablespoons extra virgin olive oil
1 large sweet onion chopped
4 cloves garlic crushed
1 tablespoons grated fresh ginger
4 large carrots cut into matchsticks
6 cups water (or homemade chicken broth)
3 teaspoons Herbamare
2 cups cooked quinoa
2 cups thinly sliced savoy cabbage (or green cabbage)
½ cups chopped cilantro
freshly ground black pepper
Directions
  1. Heat a 6-quart pot over medium heat. Add the olive oil. When the oil begins to shimmer, add the onions (I also like to add a few pinches of sea salt at this point to help the onions release moisture and cook down). Sauté for 10 to 15 minutes. Make sure your heat isn't too high or your onions will brown too much and cause the broth to be off in flavor. Just keep a steady, medium-low heat so the onions soften and cook.
  2. Add the garlic, ginger and carrots and sauté 5 minutes more.
  3. Add the water or broth, Herbamare, and cooked quinoa and simmer for about 10 to 15 minutes or until carrots reach desired tenderness.
  4. Add in cabbage and cook a few more minutes; this doesn't take long.
  5. Turn off heat and add the cilantro and freshly ground black pepper.
  6. Taste and add more Herbamare and pepper if needed.
  7. Stir it all together and serve!

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Posted In
cabbage cruciferous detox elimination diet detox soup phase 2 quick meals quinoa Soup vegan whole grains recipe
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About the Author

Alissa Segersten, MS, CN

Alissa Segersten, MS, CN, is the founder of Nourishing Meals®, an online meal-planning membership with over 1,800 nourishing recipes and tools to support dietary change and better health. As a functional nutritionist, professional recipe developer, and author of The Whole Life Nutrition Cookbook, Nourishing Meals, and co-author of The Elimination Diet, she helps people overcome health challenges through food. A mother of five, Alissa understands the importance of creating nutrient-dense meals for the whole family. Rooted in science and deep nourishment, her work makes healthy eating accessible, empowering thousands to transform their well-being through food.

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Comments

Anonymous (visitor) Mar 31, 2015 | 2:49pm

We made this yesterday and I absolutely love it. I added some diced zucchini and eliminated the oil as we are on a very low fat vegan diet (sauteed onion in water). It made a delicious breakfast today. I am eager to try more of your recipes.

Nicole (visitor) Mar 17, 2014 | 6:31pm

This LOOKS healing! :) Does the 2 cups cooked quinoa mean 2 cups dry or 2 cups after cooked? Thank you!

Anonymous (visitor) Nov 10, 2013 | 6:34pm

This looks wonderful. I didn't see any answer to the Q how many servings is this, and does it freeze well? Thanks so much.

Plant-based Cooking (visitor) Mar 15, 2013 | 7:07am

This is a great tasting soup that I often cook during cold and flu season. It's also great a bout of stomach illness. It's flavourful and easy to digest. I make it a lot because it's so good.

Laura (visitor) Dec 09, 2012 | 11:03pm

Thank you so much for this recipe. I had a terrible head
cold last Friday and made a pot of this soup. I was feeling better within 2 days!

Ashley (visitor) Aug 21, 2012 | 6:08pm

This soup was amazing! Both my little ones loved it (ages 3 & 1). We used extra virgin coconut oil in place of olive oil, less red onion in place of sweet yellow, and celtic sea salt in place of herbamare. Also, I prepared the quinoa by soaking for 7 hours in water + apple cider vinegar, per Nourishing Traditions Cookbook. Yum yum yum! Will be making this frequently, especially as we venture into the autumn & winter months. Thank you!

theharpist (visitor) Jun 05, 2012 | 8:07am

How many does this feed?

erranttranscen… (visitor) May 23, 2012 | 10:08am

Beautiful soup--thank you.

Anonymous (visitor) Feb 08, 2012 | 4:20pm

LOVED this soup!!! I am on day 26 of the Elimination Diet and only made this for the first time yesterday. It will become a staple in our house. I'd love to add baked tofu chunks to it.

kyndale (visitor) Jan 21, 2012 | 11:01am

This is funny. I made this soup on the fly the other day. The kids loved it and one of them woke up in the morning asking for a bowl of it for breakfast. I used a cajun seasoning to it as well.

Anonymous (visitor) Dec 22, 2011 | 10:48am

This is a new go-to soup in our house. Love it! Healthy, warm, fulfilling - what more can you ask for?

I shared this one on my blog as well.

http://itchylittleworld.wordpress.com/2011/10/27/healing-quinoa-cabbage-soup/

Thanks for all your fantastic recipes.
Jennifer

Anonymous (visitor) Oct 27, 2011 | 12:29pm

Yum! I'm going to try this out tonight!

Jennifer

Meg (visitor) May 30, 2011 | 2:31pm

I would buy an iphone app if it was available! It would be convenient at the grocery store...

Thanks for all the great info and recipes, I'm on this site all the time. You're doing amazing work.

Megan
Vancouver, BC

Rachel K. (visitor) Apr 29, 2011 | 2:59am

Hey, Heather- I usually use bok choy instead of cabbage to lessen the effects. Seems to work pretty good!

Heather (visitor) Apr 20, 2011 | 8:41pm

Hi Ali, just stumbled upon your website and I am thrilled! I found out in my twenties that I am allergic to gluten, soy, corn, and lactose... family baking is made more difficult as my mother is allergic to all nuts and coconut! I love your cookies but most do rely on nuts and coconut.. any cookie suggestions for this easter?

Regarding the healing quinoa soup - I find that cabbage soup upsets my stomach... is this uncommon? Is there a trick to cooking the cabbage so it is more gut-friendly?

Thank you! Looking forward to following your site.

Anon - I would try using cooked millet in place of the quinoa. Just make sure to sort through the millet and pick out any gluten grains. We often find one or two in every cup. Then rinse it well, drain it, and cook it.

Anonymous (visitor) Mar 16, 2011 | 12:50pm

I would love to try this soup!!!!
: ) What do you recommend in place of the Quinoa? I love it, but it gives me horrific neck/shoulder pain and a migraine. I made Tabouli once and thought it was the mint that got me. But, I then made a breakfast out of it after rinsing it well gain and soaking it over night. Same reaction. Definitely not the mint! : ( Real bummer. Wish I knew why I react to it and could learn how to incorporate it. Gluten, corn, flax, and soy disagree with me too. : (

Joelle (visitor) Mar 13, 2011 | 6:54pm

Well, it is not fall. We are going into Spring, and I make soup all the time. I try and stick with something lighter for our evening/supper dish. This soup was awesome and easy. The bonus is that I had already had sprouted and low-heated my quinoa, and I had some millet that I needed to use up too. I think I am lucky that I can get the Napa Cabbage where I live, and they probably have never even heard of Savoy around here (except for the local bar we used to have = )

Brenda (visitor) Jan 20, 2011 | 9:48pm

Yummy. I made this tonight for my husband and I and we loved it. I'm on day 4 of the elimination diet and this was super satisfying. This will definitely become a staple dish in our house long after the diet.

-Brenda

Charisma Bystrom (visitor) Jan 17, 2011 | 6:28pm

Ali,
I have made this soup now several times and it is such a wonderful light, tasty and filling. It's sooo perfect for the winter that we are experiencing.

Rachel K. (visitor) Jan 16, 2011 | 2:49pm

I am on day 7 of the Elimination diet, and made it for the 2nd time today! It tastes wonderful and the very first time I tried it I not only felt good, but was in a better mood too! I added some fresh dill in this batch (LOVE dill!) and YUM!

Gary G. Little… (visitor) Jan 11, 2011 | 12:03pm

I have just finished making this soup. THANK YOU for this great recipe - it looks and tastes GREAT!! Christine Kelly

Karen in Seattle (visitor) Jul 27, 2010 | 5:57pm

WOW!! What a fantastic nourishing soup!! I'm still feeling the warm fuzzy feelings after eating a couple bowls of this "comfort" soup!!

At 1st I tasted the soup prior to adding the cabbage and it had a strong ginger taste (2 tsp) - BUT after putting the cabbage in and letting it meld together - WOW - everything evened out and it was delicious!! :D

I've been diagnosed with "gluten, soy and egg intolerance" and have been searching for recipes of such.

I have since purchased your book and have been trying a few of your recipes and they are absolutely divine!

After eating this soup - I have to say - I feel energized and satiated! It's so Great to feel this way after feeling so poorly for so long!

Thanks so much Ali and Tom for bringing your valuable services to us!! Big Hugs!

LMaddy (visitor) Dec 08, 2009 | 8:03am

What is herbamare?
Thanks,
Laura

Cara (visitor) Dec 07, 2009 | 6:42pm

I made this soup the other night and it was delicious! I would love to see more elimination diet soup recipes, all the green smoothies make me cold and I loved the soup to help warm me up!

Lara (visitor) Oct 22, 2009 | 5:07pm

We just made this soup for dinner and it was soooooooo delicious! My little one has a cold and this soup seemed perfect to try out. We will be making this one again soon. Thanks! Lara

Laura (visitor) Oct 14, 2009 | 6:57pm

i made this recently.. and this receives 5 gold stars!.. it was SO good.. ill make it again and again...

thank you for sharing!

laura

Michelle (visitor) Oct 03, 2009 | 3:32pm

Do you have any concern about the goitrogenic effect of using brassicas? Do you think that cooking the cabbage in the soup eliminates the problem? What about using brassicas raw in smoothies?

Thanks.

David D. (visitor) Sep 30, 2009 | 4:11pm

Ali, we made this for dinner last night and it was a hit. Took the remaining soup to work today and it was just as good. Thanks again for sharing your healthy vegan recipes!

Thanks Amy, soup for lunch is great! Maybe try kale and collards sauteed with lots of crushed garlic. They are also really tasty with a squeeze of lemon juice or a splash of brown rice vinegar. :)

Amy Green (Sim… (visitor) Sep 10, 2009 | 7:55pm

I love cabbage but didn't know how good it is for you. This sounds like a perfect lunch.

I love eating soup all winter long. As far as the other veggies on your list go - I eat tons of broccoli and brussel sprouts but don't eat much kale or collards. I need to add those in more often.

I always learn something here. :)

Kelsey - Ah yes, this soup is a good tummy soother. :)

Shirley - Win-win for sure. Tastes great and good for you! :)

gfe--gluten fr… (visitor) Sep 08, 2009 | 8:22pm

I'm ready for soup-making season again! This one looks very good. How nice that it has so many health benefits, too--win-win!

thanks, Ali!
Shirley

Kelsey Ann (visitor) Sep 08, 2009 | 6:31pm

thats what i need right now for my angry tummy :(

Jacqueline - Thanks! :)

Dot - Thanks for the feedback, so glad it helped fill you up! Oh yes, the aroma in the house while cooking this soup is divine! :)

Dot (visitor) Sep 07, 2009 | 8:23am

Ali,
I made this soup yesterday while it was windy, rainy and cold...perfect soup making day! This recipe couldn't have come at a better time: I was feeling starved and depleted during these last few days of Phase I on the Elimination Diet and this soup totally gave me a full, satisfied feeling! Also, a friend stopped by while I was making this and loved the aroma and wanted some of the finished product! Thanks so much for this great recipe and helping me to NOT veer off course on Phase I!!! Your recipes rock!

Jacqueline (visitor) Sep 06, 2009 | 5:40pm

Oh, mmmmm, good! I just added the cabbage and had to try a bite. Delicious! Thanks so much for sharing. I can see this will be a regular in my house.

~J

My Year Without (visitor) Sep 06, 2009 | 3:30pm

great soup idea! my husband and i LOVE quinoa...the white, red AND black varieties.

i'm also always looking for ways to incorporate more cabbage into my diet.

any suggestions for something soothing for the large intestine? i was thinking liquid diet for a week, but then i wondered if something bulky like beans and rice might be better.....

thanks!!

Katrina - thanks, perfect fall weather soup (or chilly summer weather soup)! :)

Diane - I like how savoy cooks up in soups, so this is what I usually add. It has a great texture, probably why I use it over green cabbage in cooking. Though I love green cabbage raw, in slaws and such! Thanks! :)

Debbie - Thanks, I feel great after eating cabbage too. Enjoy! :)

Lauren - Thanks, enjoy! :)

Lauren - Thanks, yes quinoa in soup is very tasty. :)

CinnamonQuill - Thanks, yes fall is soup weather. Though it is not quite fall yet, it sure has been chilly here this weekend! :)

CinnamonQuill (visitor) Sep 06, 2009 | 9:26am

This is a beautiful soup...And I can't wait to make it as the weather cools. Perfect timing.

Lauren (visitor) Sep 06, 2009 | 8:47am

Yum! This looks amazing. I've never thought of using quinoa in soup, but it sounds like a perfect match =D.

Lauren (visitor) Sep 06, 2009 | 7:52am

Just printed this out! Perfect soup for my healing!! :)

The Gluten-Fre… (visitor) Sep 06, 2009 | 7:29am

Mmmm...I love cabbage and cabbage soup! Now I look forward to trying your recipe. I notice that I feel much better after I eat cabbage.

Diane-The WHOLE Gang (visitor) Sep 06, 2009 | 5:39am

This soup sounds really good. Is there a reason which cabbage you used? Was it taste and texture or nutrients? I love to read about the ingredients in your recipes. I learn so much. Thank you.

GF Gidget (visitor) Sep 06, 2009 | 5:11am

Delicious! This is getting made this fall!

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