Lebanese Cabbage Roll Soup! When your in the mood for those tasty cabbage rolls, but you want to skip the rolling, this delicious soup version fits just the ticket!
There is no shortage of healthy, comforting goodness in this oil free, vegan Lebanese Cabbage Roll Soup. A delicious vegan nod to the authentic Lebanese Cabbage Rolls with a soup twist. Hearty rice, protein-packed chickpeas, sweet tomatoes, and nourishing cabbage bathe in a light-refreshing lemon-flavored broth with hints of earthy mint and topped with toasty pine nuts.
Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.
Hi there, Ameera here!
I absolutely adore this soup! It’s so tasty. One of my favorite dishes, is our Lebanese Cabbage Rolls, and while we enjoy making them regularly, sometimes we just want a cabbage roll fix without all the extra work. And so this comforting recipes was born.
If you love our Lebanese Cabbage Rolls, then you will love this soup version. It has all the flavor but without the work LOL. You gotta give this one a try!
Tips for Success:
- Flavor Profile: This Lebanese Cabbage Roll Soup is a Whole Food Plant Based nod to the authentic Lebanese Cabbage Rolls which typically consist of rice, chickpeas, chopped tomatoes, and toasted pine nuts rolled into cabbage leaves and cooked in a lightly flavored lemon juice broth with mint.
- Flavors to Marry: Make sure you allow at least 8 minutes for the flavors to marry. The flavors continue to develop once the soup slightly cools.
- Beans: You can pretty much use just about any bean you enjoy in this recipe; however, chickpeas are traditional.
- Low-Fat Dish Expectations: This dish was designed to be low in fat. Because it is low in fat, you are not going to experience that endorphin rush associated with eating high-fat foods when eating this dish. It is very tasty for what it is, and that is a low-fat dish. We just want to make sure that our Readers recognize this when contemplating making this recipe. If you are looking to elevate this dish, sprinkle individual bowls generously with toasted pine nuts when serving.
- Cabbage: We used about ¼ of a medium cabbage.
- Rice: Feel free to use your favorite rice. We used Uncle Ben’s Whole Grain Brown Rice for this recipe. Please note that the timing of cooking dry rice is based upon several factors: 1) the type of rice selected 2) the brand of rice selected 3) the age of the rice and 4) the cooking method. Each plays a factor in how long rice takes to cook. We do not suggest using a brand like Lundberg as it will take too long to cook, and you will lose too much broth during the cooking process.
- Dried Mint: Dried mint is traditional with this dish; however, feel free to leave it out if you are not a fan.
- Toasted Pine Nuts: The toasted pine nuts are completely optional. They do elevate the dish and are more traditional. To toast pine nuts, simply place the pine nuts into a dry skillet, heat over medium heat, stirring constantly until they start to turn lightly golden and become fragrant. Watch them carefully as they burn very easily. As soon as they are lightly golden, remove them from the hot skillet and place them in a bowl/plate to stop the toasting as they will continue to toast in the hot skillet and potentially burn.
Leftovers and Freezing:
Leftovers will generally keep for 4-5 days in the refrigerator. Store in a covered container.
This soup freezes well.
- Miso: We used Miso Master Organic Mellow White Premium Lite Miso, Certified Gluten Free. Miso really lends itself to balancing flavors when you don’t use oil. You can also use chickpea miso for a soy free version.
- Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients. Feel free to use your favorite vegetable broth.
- Brown Rice: We used Uncle Ben’s Whole Grain Brown Rice for this recipe. Feel free to use your favorite rice.
- Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
- Large stock pot
There is no shortage of healthy, comforting goodness in this oil free, vegan Lebanese Cabbage Roll Soup with nourishing ingredients.
- 1 medium yellow onion, fine dice
- 2 Tablespoons minced garlic
- 2 ¾ cup low-sodium vegetable broth *
- 4 cups water
- 1 – [ 14.5 oz. can ] petite diced tomatoes
- ¼ cup lemon juice (+/-) *
- 1 teaspoon tahini
- 1 Tablespoon white miso (optional) *
- ½ cup uncooked brown rice (or rice of choice) *
- 1 – [ 15 oz. can ] chickpeas, drained and rinsed *
- 4 to 5 cups roughly chopped green cabbage *
- 1 ½ teaspoons garlic powder
- 1 ½ teaspoons onion powder
- 1 teaspoon dried parsley
- ¼ teaspoon dried mint (+/-) *
- ½ to 1 ½ teaspoons sea salt (+/-) *
- ¼ teaspoon black peppers (+/-)
- Pinch red pepper flakes
- Toasted pine nuts
- Freshly chopped parsley
- Place the Spice/Herb Ingredients (except for red pepper flakes) in a small bowl, mix well, set aside.
- In a large stock pot, add the diced onions; sauté over medium heat until they begin to soften, approximately 7 to 9 minutes. Add a couple of tablespoons or so of water if they start to stick and/or to prevent burning.
- Add the minced garlic, sauté for one minute.
- Add all remaining Base Ingredients and Spice/Herb Mix, stir well to combine. Bring to a boil, then immediately lower to a simmer. Simmer uncovered for 30 minutes or longer (largely dependent upon the rice used) until the rice and cabbage are perfectly tender. Remove from the stove, add the red pepper flakes.
- Allow to sit for 8 minutes to allow the flavors to marry. Serve with toasted pine nuts and freshly chopped parsley.
*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.
*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
*Servings: 4 to 5 (makes 9 cups)
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