Do you want to enjoy delicious meals while losing excess calories? If so, you might overlook one of the most nutritious and versatile vegetables—cabbage! Offering high fibre, vitamins, and antioxidants, cabbage recipes for weight loss are incredibly low in calories. Cabbage serves as the perfect weight loss food because its natural texture and flavor-absorption properties work well in various dishes such as salads, soups, stir-fries and wraps. Cabbage recipes provide diverse eating experiences through their range of whole and cooling dishes which feed various appetite types.
What if I prefer crunchy, spicy, or mildly sweet cabbage varieties? This blog brings you seven flavourful cabbage recipes for weight loss that will delight your taste while keeping your wellness goals on track. Each cabbage for weight loss recipe is carefully crafted to be nutritious, easy to prepare, and rich in fibre, vitamin C, and antioxidants. So, let’s get started!
Table Of Contents
1. 7 Cabbage Recipes For Weight Loss
2. Is Fermented Cabbage Good For Weight Loss?
3. The Final Say
4. FAQs
5. References
7 Cabbage Recipes For Weight Loss
Try these seven flavourful cabbage recipes for weight loss with properly structured steps for healthy and smart cooking. You can visit ToneOp Eats to experience the taste and wellness of nutrient-dense and calorie-counted meals.
1. Stir-Fried Cabbage & Lentil Soup
This nutritious soup is suitable for weight loss because it combines the fibre-rich goodness of cabbage with the protein power of lentils. Cabbage is low in calories but high in fibre, which controls hunger and supports digestion. Lentils provide plant-based protein and iron. This combination is also used in homemade tomato soup recipes for a weight-loss-friendly meal.
Ingredients:
- Cabbage – 1 cup (shredded)
- Moong dal (yellow lentils) – ½ cup
- Onion – 1 (chopped)
- Garlic – 3 cloves (minced)
- Tomato – 1 (chopped)
- Carrot – ½ cup (chopped)
- Cumin seeds – 1 tsp
- Black pepper – ½ tsp
- Turmeric – ¼ tsp
- Water – 3 cups
- Olive oil – 1 tsp
- Salt – as per taste
- Fresh coriander – for garnish
Steps To Make These Cabbage Recipes For Weight Loss:
1. Rinse the moong dal and soak it in water for 20 minutes to soften.
2. Heat olive oil and add cumin seeds. Let them sizzle for a few seconds.
3. Add chopped onions and garlic, stirring until soft and slightly golden.
4. Mix in the chopped tomatoes, carrots, turmeric, and black pepper. Cook for nearly 3–4 minutes until the tomatoes become soft.
5. Pour in the soaked lentils along with 3 cups of water. Bring to a boil, then let it simmer for about 15 minutes until the lentils are soft.
6. Add shredded cabbage and let it cook for another 5 minutes until tender but still slightly crunchy.
7. Season with salt, mix well, and turn off the heat. Garnish with fresh coriander and serve warm.
2. Baked Cabbage Wedges With Herbs
Baking cabbage as an alternative to frying both preserves low calorie count and brings out its delicious sweetness. Cabbage contains dietary fibre to enhance digestion while its high fiber content stops the body from taking excessive food. Thyme and oregano in this dish introduce antioxidant compounds which enable better metabolism. Each portion of these healthy Indian snacks provides a light satisfaction which suits diets aimed at weight loss.
Ingredients:
- Cabbage – 1 small head (cut into wedges)
- Olive oil – 1 tbsp
- Garlic powder – ½ tsp
- Oregano – ½ tsp
- Thyme – ½ tsp
- Black pepper – ½ tsp
- Salt – as per taste
- Lemon juice – 1 tsp
Steps To Make These Cabbage Recipes For Weight Loss:
1. Preheat your set oven to 200°C (400°F) and line a clean baking tray with parchment paper and arrange the cabbage wedges evenly.
2. Drizzle olive oil over the cabbage and sprinkle with garlic powder, oregano, thyme, black pepper, and salt.
3. Toss gently to coat the cabbage with the seasoning.
4. Bake for nearly 20–25 minutes until the edges turn golden brown and slightly crispy.
5. Remove and squeeze fresh lemon juice on top for extra flavour.
6. Serve hot as a nutritious side snack dish or a light meal.
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3. Kimchi Cabbage, Carrots & Mushrooms Sauté
Kimchi is a natural probiotic that supports gut health and digestion, essential for weight loss. Cabbage and carrots provide high fibre to keep you full, while mushrooms add plant-based protein and essential minerals. This dish is flavourful, low in calories, and full of nutrients that promote metabolism.
Ingredients:
- Kimchi – ½ cup
- Cabbage – 1 cup (shredded)
- Carrots – ½ cup (julienned)
- Mushrooms – ½ cup (sliced)
- Sesame oil – 1 tsp
- Soy sauce (low sodium) – 1 tsp
- Garlic – 2 cloves (minced)
- Green onions – for garnish
Steps To Make These Cabbage Recipes For Weight Loss:
1. Heat sesame oil in a clean pan and add minced garlic and sauté until fragrant.
2. Toss in the mushrooms and carrots, stirring continuously for 3–4 minutes until they soften slightly.
3. Add the shredded cabbage and cook for another 2 minutes.
4. Mix in the kimchi and soy sauce, stir well, and cook for nearly 1 more minute.
5. Remove carefully and garnish with chopped green onions.
6. Serve hot as a healthy, flavourful dish.
4. Cabbage & Spinach Soup With Cumin
This soup is full of fibre, vitamins, and antioxidants that support digestion. Cabbage is high in vitamin C plus potassium in a low-calorie meal prep, which reduces bloating. Spinach provides iron plus magnesium, boosting energy without adding excess calories. The cumin in this soup enhances digestion and supports metabolism, making it suitable for weight loss.
Ingredients:
- Cabbage – 1 cup (shredded)
- Spinach – 1 cup (chopped)
- Onion – 1 (chopped)
- Garlic – 3 cloves (minced)
- Cumin seeds – 1 tsp
- Black pepper – ½ tsp
- Turmeric – ¼ tsp
- Water – 3 cups
- Olive oil – 1 tsp
- Salt – as per taste
- Lemon juice – 1 tsp
Steps To Make These Cabbage Recipes For Weight Loss:
1. Heat olive oil in a clean pot and add cumin seeds, allowing them to sizzle.
2. Add chopped onions and garlic, sautéing until soft and aromatic.
3. Stir in shredded cabbage and chopped spinach, cooking for 2–3 minutes.
4. Add turmeric, black pepper, and salt, mixing well.
5. Pour in water and bring the mixture to a boil. Let it simmer for 10–12 minutes until the vegetables are tender.
6. Turn off the heat and squeeze in fresh lemon juice for added flavour.
7. Serve hot and enjoy this light yet nourishing soup.
5. Tamarind Pulp Cabbage Rasam
Rasam is a light, flavourful dish known for its digestion-boosting properties. Tamarind pulp adds a natural tangy taste while providing antioxidants and vitamin C. Cabbage enhances fibre content, reducing cravings. Spices like black pepper and cumin further aid digestion and fat metabolism.
Ingredients:
- Cabbage – 1 cup (shredded)
- Tamarind pulp – 2 tbsp
- Tomato – 1 (chopped)
- Garlic – 3 cloves (minced)
- Black pepper – ½ tsp
- Cumin seeds – 1 tsp
- Curry leaves – 5–6
- Mustard seeds – ½ tsp
- Turmeric – ¼ tsp
- Water – 3 cups
- Salt – as per taste
- Coriander leaves – for garnish
Steps To Make These Cabbage Recipes For Weight Loss:
1. Heat a pot and add mustard seeds and cumin seeds, allowing them to crackle.
2. Add minced garlic, curry leaves, and chopped tomatoes, sautéing for 2–3 minutes.
3. Stir in shredded cabbage and turmeric, mixing well.
4. Pour in the tamarind pulp and water, then bring to a boil.
5. Add black pepper and salt, letting the rasam simmer for 8–10 minutes.
6. Turn off the heat and garnish with fresh coriander.
7. Serve warm, either as a light soup or with steamed brown rice.
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6. Lemony Cabbage & Sprouts Salad
These fresh, crunchy, healthy salad recipes offer fibre, protein, and antioxidants. Cabbage and sprouts aid digestion while reducing the chances of overeating. Lemon juice enhances vitamin C absorption, boosting metabolism and fat burning. The combination of healthy ingredients makes it a refreshing and low-calorie meal option.
Ingredients:
- Cabbage – 1 cup (shredded)
- Sprouts (moong or mixed) – ½ cup
- Carrot – ½ cup (grated)
- Cucumber – ½ cup (chopped)
- Lemon juice – 1 tbsp
- Black pepper – ½ tsp
- Rock salt – as per taste
- Olive oil – 1 tsp
- Roasted sesame seeds – 1 tsp
Steps To Make These Cabbage Recipes For Weight Loss:
1. In a salad bowl, combine shredded cabbage, sprouts, grated carrot, and chopped cucumber.
2. Drizzle olive oil plus lemon juice over the salad, then sprinkle with black pepper and rock salt.
3. Toss everything well until evenly mixed.
4. Garnish with roasted sesame seeds for added crunch.
5. Serve fresh as a light meal or a healthy side dish.
7. Oats & Tempered Cabbage Cutlets
These healthy cutlet recipes are made using oats, which are rich in fibre and help maintain satiety. Cabbage provides essential vitamins and minerals, while the tempering of mustard seeds plus curry leaves enhances digestion. Since these cutlets are pan-cooked without deep frying, they remain light yet full of flavour.
Ingredients:
- Cabbage – 1 cup (finely chopped)
- Oats – ½ cup (powdered)
- Carrot – ½ cup (grated)
- Green chillies – 1 (finely chopped)
- Ginger – ½ inch (grated)
- Mustard seeds – ½ tsp
- Curry leaves – 5–6 (chopped)
- Coriander leaves – 2 tbsp (chopped)
- Black pepper – ½ tsp
- Salt – as per taste
- Olive oil – 1 tsp
- Water – as needed
Steps To Make These Cabbage Recipes For Weight Loss:
1. Heat healthy olive oil and add mustard seeds. Once they pop, add curry leaves and sauté.
2. Add finely chopped cabbage, grated carrot, green chillies, and grated ginger. Sauté for 2–3 minutes until softened.
3. In a bowl, mix powdered oats with the sautéed vegetable mixture. Add black pepper, salt, and coriander leaves.
4. Then add a little water and knead into a soft dough. Divide the dough into small portions and properly shape them into cutlets.
5. Heat a clean non-stick pan and cook the cutlets on medium heat, flipping until golden brown on both sides.
6. Serve warm with mint chutney or yoghurt.
Also Read: 5 Benefits Of Grilled Paneer For Weight Loss And 3 Healthy Diet Recipes!
Is Fermented Cabbage Good For Weight Loss?
Fermented cabbage, like kimchi or sauerkraut, is suitable for your weight loss to boost for your gut. The fermentation process creates probiotics, good bacteria that help digestion. A healthy gut makes it easier for your body to process food and absorb nutrients, which supports weight management.
Fermented cabbage is one of the good foods for gut health that is low in calories and fibre, so it helps you feel full without adding many extra calories. Just watch out for added sugars or high sodium levels in some store-bought versions.
Also Read: 5 Simple And Healthy Chia Seed Recipes For Weight Loss
The Final Say
So there you have these flavourful options of cabbage recipes for weight loss! Cabbage is a smart pick for losing weight because it's low in calories but full of fibre. You can make lots of tasty soups or salads that keep you full. You'll reach your goals without missing out on flavour by skipping heavy frying and adding healthy ingredients, like lentils. Add these cabbage dishes and see how yummy healthy eating can be!
FAQs
1. How to make cabbage salad recipe for weight loss?
Keep it light and fresh! Shred your cabbage finely, add carrots, bell peppers, and cucumber for extra crunch. Mix lemon juice, healthy olive oil, and herbs like parsley or cilantro for the dressing. Avoid creamy dressings. Toss everything together for a tasty, low-calorie salad!
2. Which soup is good to reduce belly fat?
Vegetable-based soups are the best for weight loss! Cabbage, lentil, or a simple vegetable broth with lots of greens are all good choices. They're low in calories and high in fibre. Just avoid creamy soups or those with lots of added oils.
3. What is souping for weight loss?
Souping is like doing a juice cleanse, but with soup! It means eating mainly soups for a short period, like a few days. This cuts calories and boosts your intake of veggies. But, it's not a long-term solution. It's best to use it with a whole diet and many healthy soups.
References
- https://www.thespruceeats.com/one-week-cabbage-soup-diet-3061110#:~:text=The%20diet%20plan%20centers%20around,added%20along%20with%20the%20soup.
- https://lifemd.com/learn/the-best-cabbage-soup-recipe-for-weight-loss#:~:text=Cabbage%20is%20a%20great%20food,content%20that%20can%20promote%20satiety.
- https://www.medicalnewstoday.com/articles/cabbage-soup-diet#:~:text=People%20who%20follow%20the%20diet,return%20to%20their%20regular%20diet.
- https://cookpad.com/ke/search/cabbage%20diet
- https://www.allrecipes.com/article/how-to-cook-cabbage/#:~:text=Give%20thin%20slices%20of%20cabbage,check%20after%20about%205%20minutes.
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