Here’s a cozy, Hearty Golumpki Soup Recipe — all the comforting flavors of traditional stuffed cabbage rolls, but in an easy, one-pot soup that’s blood-sugar-friendly and satisfying. 🥣💚
🥬 Hearty Golumpki (Stuffed Cabbage Roll) Soup
Ingredients:
- 1 tablespoon olive oil
- 1 pound lean ground beef (or ground turkey for lighter version)
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 small green cabbage, chopped (about 5–6 cups)
- 1 large carrot, shredded
- 1 green bell pepper, diced
- 1 can (15 oz) diced tomatoes (no added sugar or salt)
- 1 can (15 oz) tomato sauce (low sodium, no sugar added)
- 4 cups beef or chicken broth (low sodium)
- 1/2 cup cooked brown rice or cauliflower rice
- 1 teaspoon paprika
- 1 teaspoon smoked paprika (optional for depth)
- 1 teaspoon dried thyme
- 1 teaspoon sea salt (optional)
- 1/2 teaspoon black pepper
- 1/2 teaspoon crushed red pepper flakes (optional for a kick)
- 1 tablespoon apple cider vinegar or lemon juice (for brightness)
Instructions:
- Brown the meat:
Heat olive oil in a large pot over medium heat. Add ground beef and cook until browned, breaking it apart with a spoon. Drain any excess fat if needed. - Add aromatics:
Stir in onion and garlic; cook for 3–4 minutes until softened. - Add veggies:
Mix in cabbage, carrot, and bell pepper. Cook another 5 minutes, stirring occasionally. - Add liquids and seasonings:
Stir in diced tomatoes, tomato sauce, broth, paprika, thyme, salt, and pepper. Bring to a boil. - Simmer:
Reduce heat to low, cover, and simmer for 25–30 minutes, until cabbage is tender. - Add rice and finish:
Stir in cooked brown rice or cauliflower rice and vinegar. Simmer for another 5 minutes. Taste and adjust seasoning.
🍲 Tips for Blood Sugar Balance:
- Use cauliflower rice instead of white rice for fewer carbs.
- Add a handful of spinach or kale near the end for extra fiber and nutrients.
- For healthy fat, drizzle with a bit of olive oil or sprinkle hemp seeds before serving.
Nutrition Boost (per serving, with cauliflower rice):
- Calories: ~220
- Protein: 22g
- Fiber: 6g
- Net Carbs: ~10–12g
Would you like me to make a slow cooker version or a Mediterranean-inspired Golumpki soup next (with olive oil, herbs, and lentils)?
