Celebrate St. Paddy’s Day the Healthy Way: Cabbage Roll Soup

Traditional Irish cuisine is often associated with dishes such as Shepherd's Pie, Soda Bread, and corned beef and cabbage - a classic favorite, especially on St. Patrick's Day. However, keep in mind that corned beef is a processed red meat that is high in sodium, cholesterol, and saturated fat, all of which are linked to an increased risk of heart disease and high blood pressure.

While meat is an important source of protein, iron, zinc, and B vitamins, it is essential to be mindful of the source of the meat. All meat goes through some processing during butchering, such as steaks, roasts, and ground meat. However, ultra-processed meats, which are modified to extend their shelf life and improve their taste to make them hyper-palatable, have been linked to poor health outcomes. These include bacon, hot dogs, jerky, pre-packaged deli meat (such as pepperoni, salami, and pastrami) and corned beef; meats that have been smoked, cured, flavored, or salted. Essentially, any meat that isn't fresh or unmodified falls under this category.

Studies have shown that consumption of ultra-processed meats increases the risk of cardiovascular disease, type 2 diabetes, and colorectal cancer. Therefore, choosing fresh and unprocessed meats is a much healthier option.

If you're looking for an alternative to corned beef and cabbage for St. Paddy’s Day, I highly recommend trying cabbage rolls made with lean ground beef. However, if you're short on time, you can try making this cabbage roll soup instead. It has the same comforting flavors as cabbage rolls but takes a fraction of the time and effort.

While the ground beef is browning in your soup pot, you can use that time for chopping up the onions and carrots. Once that's done, chop up the cabbage while the other veggies are softening up. While the soup is simmering and cooking the cabbage, you can start another pot on your stove with either rice or quinoa. This way, the whole soup will come together quickly and efficiently.

This soup provides loads of healthy nutrition, including protein from lean ground beef, potassium, vitamins C & K, fiber, and folate from the cabbage and carrots. Serving it over quinoa instead of rice adds even more protein and fiber for a heartier, more satisfying meal.

And Irish soda bread is great to sop up the extra broth!

Cabbage Roll Soup - Enjoy!

Cabbage Roll Soup

Makes 6-8 Servings

Ingredients:

• 1-1.5 pounds ground beef 

• 1 yellow onion, diced 

• 2 large carrots, chopped 

• 3-4 cloves of garlic, minced 

• 1 tsp dried oregano 

• 1 tsp dried thyme 

• 1-2 teaspoons salt 

• 1 teaspoon black pepper 

• 1 15-ounce can diced tomatoes 

• 1 15-ounce can tomato sauce 

• 4 cups beef stock or broth 

• 1 tablespoon Worcestershire 

• 1-2 bay leaves 

• 5-6 cups cabbage, chopped  

• 2 teaspoons red wine vinegar or apple cider vinegar

• 1-2 cups prepared rice or quinoa  

Directions:

1)Brown the beef in pre-heated Dutch oven or large soup pot. Drain any excess fat. 

2) Stir in the carrots and onions. Cook for 5 minutes.

3) Then add the garlic, herbs and seasonings. Stir in diced tomatoes and tomato sauce, then stir in the broth and Worcestershire sauce. Toss in the bay leaves and heat over medium high heat until simmering.

4) Stir in the cabbage, cover the pot and continue to simmer for another 20-25 minutes. 

5) Spoon over a ¼ cup cooked quinoa or rice for a more traditional cabbage roll soup. 

6) Store leftovers in an airtight container in the fridge for up to 3 days or freeze for 2 months.

References:

Battaglia Richi E, Baumer B, Conrad B, Darioli R, Schmid A, Keller U. Health Risks Associated with Meat Consumption: A Review of Epidemiological Studies. Int J Vitam Nutr Res. 2015;85(1-2):70-78. doi:10.1024/0300-9831/a000224