Cancer Institute A national cancer institute
designated cancer center

Creamy Irish Soup

Luck of the Irish Soup
Think green, think cabbage, and think healthy this St. Patrick's Day. Serve up a little luck o' the Irish with this updated version of a hearty, healthy cabbage soup.  Cabbage has always had a place at an Irish table on St. Patrick's Day, as it should.  Cabbage is full of phytochemicals, fiber and vitamins C and A, giving it the power to help protect against cancer.  This soup is a great way to start off any meal.

Serves:  Makes 5 servings, one cup per serving. 
Serving Size: Per serving: 125 calories, 4g total fat (2g saturated fat), 17g carbohydrate, 7g. protein, 2g dietary fiber, 295mg sodium

1 1-lb. cabbage, cored and quartered Boiling water
1 tsp. canola oil 1 medium onion, chopped
1/2 cup peeled, cubed potato 2 Tbsp canola oil
cup firmly packed light brown sugar 1/4 - 1/2 tsp. ground nutmeg
2 Tbsp flour 2 cups reduced-fat (2%) milk
2 cups fat-free, reduced-sodium chicken broth 1 Tbsp. chopped fresh flat-leaf parsley
1 Tbsp. chopped fresh chives 2 Tbsp. grated Parmesan cheese
Salt and pepper, to taste

1. Place the cabbage in a large bowl. Pour enough boiling water over the cabbage to cover it.  Let the cabbage stand in the water for 5 minutes. Drain well. Pat it dry with paper towels and cut the cabbage into thin slices.
2. Add canola oil to a large heavy saucepan. Saute the onions until they are tender but not brown (about 10 minutes). Add the cabbage and cubed potato and cook, stirring, about 5 minutes. Add the nutmeg and flour and stir for 2 minutes. 
3. Gradually add the milk and broth.  Bring it to a boil, stirring often.  Reduce the heat and simmer until vegetables are tender, about 20 minutes. Set it aside to cool.
4. Puree the soup in batches, if necessary, in a blender or food processor until it is smooth.  Return the soup to the saucepan, season with salt and pepper.  Bring it to a simmer, ladle into bowls and sprinkle with parsley, chives and Parmesan.

Recipe from: The American Institute for Cancer Research

Stanford Medicine Resources:

Footer Links: