Instant Pot Cabbage Soup with White Beans: Your Ultimate Low-Point & Hearty Recipe

Discover the ultimate comfort food that’s both incredibly satisfying and remarkably healthy: our Instant Pot Cabbage Soup with White Beans. This recipe takes a classic Weight Watchers-friendly cabbage soup and elevates it with the addition of creamy white beans and a medley of savory vegetables, transforming it into a truly hearty and protein-packed meal. It’s perfect for anyone seeking a delicious, filling, and low-point dish that doesn’t compromise on flavor.

Preparing this wholesome soup is a breeze, especially with the efficiency of an Instant Pot. You’ll begin by sautéing aromatic vegetables like onions, garlic, and carrots, building a rich flavor base. Diced tomatoes and a touch of tomato paste add depth and a hint of sweetness, while a small potato contributes to a comforting texture. The magic happens when the broth, shredded cabbage, and nourishing white beans are added, all coming together under pressure for a quick, flavorful simmer. In just over half an hour, you’ll have a steaming bowl of goodness ready to warm you from the inside out.

Why This Cabbage Soup Is a Must-Try

If you’re looking for a meal that ticks all the boxes – healthy, delicious, and easy – then this Cabbage Soup is your answer. Here’s why it deserves a spot in your weekly rotation:

1. Exceptionally Low in Points (Weight Watchers Friendly): For those tracking their intake, this soup is a game-changer. A generous, satisfying bowl registers at just 1 Weight Watchers point per serving, making it an ideal choice for a filling meal or a substantial snack without derailing your goals. It’s packed with nutrients and fiber, keeping you feeling full for longer.
2. Quick, Easy, and Instant Pot Perfect: Weeknight dinners just got easier! With minimal chopping and the convenience of an Instant Pot, this soup goes from prep to table in approximately 35 minutes. There’s no need for elaborate techniques or precise knife skills – just simple steps for a fantastic result. The Instant Pot ensures the cabbage becomes perfectly tender while infusing all the flavors beautifully and quickly. If you prefer a slow cooker, you can adapt this recipe or check out my Crock Pot Cabbage Roll Soup for another delicious option.
3. Hearty, Versatile, and Incredibly Filling: The addition of white beans is what truly sets this cabbage soup apart. They provide a significant boost of plant-based protein and fiber, transforming what could be a light broth into a substantial, satisfying meal. This makes the soup incredibly gratifying, banishing hunger and cravings effectively. The combination of tender cabbage, sweet carrots, tangy tomatoes, and savory garlic creates a delightful harmony of flavors that will appeal to everyone.
4. Packed with Nutrients: Beyond its low-point status, this soup is a nutritional powerhouse. Cabbage is rich in vitamins C and K, and antioxidants. Carrots offer Vitamin A, while tomatoes provide lycopene. White beans are excellent sources of protein, fiber, and essential minerals like iron and folate. This makes it a fantastic way to load up on vegetables and beneficial nutrients.
5. Budget-Friendly: Made with simple, inexpensive ingredients like cabbage, beans, and common vegetables, this soup is incredibly economical. It’s a great way to feed a family well without spending a fortune, especially when you consider how many servings it yields.

Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes
Servings: 8
Serving Size: 1 bowl (approx. 550 g)

1 WW Point Per Serving. You can view the recipe on the WW App here (WW login required).

Ingredients for Your Savory Cabbage Soup

Gathering your ingredients for this wholesome soup is straightforward. Each component plays a vital role in creating a balanced and flavorful dish:

• 1 teaspoon oil (5 ml): Just a touch for sautéing. Olive oil or avocado oil works well.
• 1 large onion, diced (about 1 cup or 150 g): The foundational aromatic for incredible flavor.
• 3 cloves garlic, minced: Adds a pungent, savory depth.
• 3 large carrots, sliced (about 1 cup or 200 g): For natural sweetness and vibrant color.
• 2 medium tomatoes, diced (about 2 cups or 360 g): Provide acidity and freshness.
• 2 tablespoons tomato paste (30 g): Concentrates the tomato flavor and adds richness.
• 1 small potato, diced (about 1 cup or 130 g): Contributes body and a slight creaminess to the soup.
• 1 teaspoon dried oregano (1 g): A classic herb that complements the vegetables beautifully.
• 6 cup broth (1440 ml) (chicken, beef, or vegetable): The liquid base. Choose based on your dietary preference and desired flavor profile.
• 1 medium head of cabbage, shredded (about 6 cups or 600 g): The star of the show, offering a tender texture and mild, earthy flavor.
• 1 can white beans, drained and rinsed (about 1 1/2 cups or 250 g): For protein, fiber, and a satisfying heartiness. Cannellini or great northern beans are ideal.
• Salt and pepper to taste: Essential for seasoning and balancing all the flavors.

Instant Pot Cabbage Soup Instructions

Follow these simple steps to create your delicious and healthy cabbage soup in the Instant Pot:

1. Prepare the Instant Pot: Begin by setting your Instant Pot to the ‘Sauté’ function. Allow it to heat up for a minute or two until the display indicates “Hot” or “On.”
2. Sauté the Aromatics: Add 1 teaspoon of oil to the hot pot. Once shimmering, add the diced onion and sauté for approximately 3 minutes, stirring occasionally, until it becomes translucent and slightly softened. Next, add the minced garlic and continue to sauté for another minute until it becomes fragrant. Be careful not to burn the garlic.
3. Build the Flavor Base with Carrots and Tomatoes: Stir in the sliced carrots and diced fresh tomatoes. Cook for about 3-4 minutes, allowing the tomatoes to break down slightly and release their flavorful juices. This step helps to develop a deeper, richer taste.
4. Incorporate Tomato Paste and Potato: Add the tomato paste to the pot and mix it thoroughly with the sautéed vegetables. This coats them with concentrated tomato flavor. Then, add the diced potato and stir well to combine all ingredients, ensuring an even distribution.
5. Season and Add Broth: Sprinkle in the dried oregano, along with a generous pinch of salt and black pepper. Pour in your chosen broth (chicken, beef, or vegetable) and stir everything together, scraping any bits from the bottom of the pot to prevent sticking and add extra flavor.
6. Add Cabbage and Beans: Gently fold in the shredded cabbage and the drained and rinsed white beans. Stir just enough to combine all ingredients without overmixing. The cabbage might look like a lot, but it will cook down significantly.
7. Pressure Cook to Perfection: Secure the Instant Pot lid, ensuring it’s properly sealed. Rotate the steam release valve to the ‘Sealing’ position. Select the ‘Manual’ or ‘Pressure Cook’ setting (depending on your model) and set the timer for 10 minutes on high pressure.
8. Natural and Quick Pressure Release: Once the 10-minute cooking cycle is complete, allow the Instant Pot to naturally release pressure for 10 minutes. This helps to further tenderize the vegetables and settle the flavors. After 10 minutes, carefully switch the steam release valve to the ‘Venting’ position to perform a quick release for any remaining pressure. Once the floating valve drops, it’s safe to open the lid.
9. Serve and Enjoy: Carefully open the lid away from your face. Give the soup a good stir. Taste and adjust the seasoning with additional salt and pepper if needed. Ladle the hot soup into bowls and serve immediately. Garnish with fresh parsley or a dollop of Greek yogurt for an extra touch of freshness (optional).

Variations and Substitutions for Your Cabbage Soup

One of the best aspects of this Cabbage Soup is its incredible adaptability. Feel free to customize it based on your preferences or what you have on hand:

1. Broth Options for Different Flavors: While chicken broth offers a classic savory base, don’t hesitate to experiment. Vegetable broth makes this recipe entirely vegan and vegetarian-friendly, while beef broth will add a richer, more robust flavor. A low-sodium broth is always a good choice for health-conscious cooking, allowing you to control the salt content.
2. Richness and Spice Level Adjustment: For an even deeper umami flavor, consider adding two more heaping tablespoons of tomato paste. If you love a kick, a dash of your favorite hot sauce, a pinch of red pepper flakes, or even some diced jalapeños can elevate the spice profile. A touch of smoked paprika can also add a delightful smoky depth.
3. Boost the Protein Content: To make the soup even more substantial and satisfying, especially if you’re not strictly adhering to Weight Watchers points or want a heartier meal, incorporate additional lean proteins. Diced chicken breast (added before pressure cooking), ground turkey, or even lean ground beef (browned first) are excellent choices. For a vegetarian protein boost, consider adding more beans, lentils, or chickpeas.
4. Expand Your Vegetable Medley: This soup is a fantastic canvas for various vegetables. Feel free to add ingredients like diced bell peppers, celery, zucchini, green beans, corn, or even leafy greens like spinach or kale (stirred in during the last few minutes of cooking or after pressure release until wilted).
5. Herb and Spice Experimentation: Beyond oregano, consider other herbs and spices. A bay leaf added during cooking can impart a subtle depth, while a pinch of cumin or coriander can give it a more exotic, warm flavor. Fresh dill, thyme, or rosemary can be added at the end for a bright, aromatic finish.
6. Acidity for Brightness: A squeeze of fresh lemon juice or a splash of apple cider vinegar stirred in after cooking can brighten all the flavors and add a pleasant tang.
7. Garnish for Flair: Don’t underestimate the power of a good garnish. Fresh chopped parsley or cilantro, a dollop of plain Greek yogurt or sour cream (dairy or non-dairy), a sprinkle of nutritional yeast for a cheesy flavor, or even a few croutons can enhance both the taste and presentation.

Tips and Tricks for the Best Cabbage Soup

Mastering this Cabbage Soup recipe is simple, but these tips will help you achieve the best possible results every time:

1. Batch Cooking for Meal Prep: This soup is incredibly freezer-friendly and tastes even better the next day as the flavors meld. Prepare a large batch and portion it into individual containers for quick, healthy lunches or dinners throughout the week. It’s a perfect grab-and-go snack whenever hunger strikes.
2. The Instant Pot Advantage: While stovetop methods work, using an Instant Pot guarantees perfectly tender cabbage and vegetables in a fraction of the time. The high pressure ensures uniform cooking and infuses flavors deeply, making it incredibly efficient.
3. Enhance with Spices: Don’t be afraid to adjust the seasoning to your liking. A bit of smoked paprika can add a rustic, earthy undertone. A pinch of celery seed can also boost savory notes. Always taste and adjust salt and pepper before serving.
4. Thicken for Texture: If you prefer a thicker, more stew-like consistency, you have a few options. After pressure cooking, you can mash a portion of the potatoes against the side of the pot to release starches. Alternatively, mix 1/4 cup of cold water with a teaspoon of cornstarch (or arrowroot powder) and stir it into the simmering soup until it thickens. This won’t alter the flavor but will significantly improve the texture.
5. Fresh Herbs for Brightness: While dried oregano is used in cooking, finishing the soup with fresh herbs like chopped parsley, dill, or cilantro adds a burst of freshness and aroma that brightens the entire dish. Stir them in just before serving.
6. Proper Storage for Longevity: This soup stores exceptionally well. Keep leftovers in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze cooled portions in freezer-safe containers or bags for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop or in the microwave.
7. Cabbage Shredding Made Easy: To quickly shred a head of cabbage, quarter it, remove the core, and then slice it thinly with a sharp knife. For even faster prep, use a food processor with a shredding disc.
8. Don’t Skip Draining Beans: Always drain and rinse canned beans thoroughly to remove excess sodium and improve their texture.

The Health Benefits of Cabbage Soup

Beyond being a delicious and low-point option, this cabbage soup is a nutritional powerhouse:

• Rich in Fiber: Cabbage and white beans are excellent sources of dietary fiber, which aids digestion, promotes gut health, and contributes to a feeling of fullness, helping with weight management.
• Packed with Vitamins and Minerals: Cabbage provides significant amounts of Vitamin C (an antioxidant for immune health) and Vitamin K (essential for blood clotting and bone health). Carrots are loaded with Beta-carotene, a precursor to Vitamin A, crucial for vision. Beans add iron, folate, and magnesium.
• Hydrating and Detoxifying: The high water content from the broth and vegetables makes this soup incredibly hydrating. It can support your body’s natural detoxification processes and keep you feeling refreshed.
• Low in Calories, High in Volume: This soup is a prime example of a nutrient-dense, calorie-sparse meal. You can enjoy a large, satisfying portion without consuming excessive calories, making it ideal for weight loss or healthy eating plans.
• Anti-Inflammatory Properties: Many ingredients, particularly cabbage and garlic, contain compounds known for their anti-inflammatory and antioxidant properties, contributing to overall health and well-being.

Frequently Asked Questions About Cabbage Soup

Can I make this soup on the stovetop?

Absolutely! Follow the same sautéing steps in a large pot. After adding the broth, cabbage, and beans, bring the mixture to a boil, then reduce heat to a simmer. Cover and cook for 20-30 minutes, or until the cabbage and potatoes are tender. Increase broth if needed as stovetop cooking allows more evaporation.

What kind of white beans should I use?

Cannellini beans (white kidney beans) or Great Northern beans are excellent choices due to their creamy texture and mild flavor. Navy beans would also work well.

Is this soup suitable for vegans/vegetarians?

Yes, it is! Simply ensure you use vegetable broth instead of chicken or beef broth. All other ingredients are plant-based.

Can I add meat to this soup?

Certainly! You can brown ground turkey, lean ground beef, or diced chicken breast before sautéing the onions. Cook the meat thoroughly, drain any fat, then proceed with the recipe as directed.

How do I make the soup spicier?

To add heat, you can include a pinch of red pepper flakes with the oregano, or finely dice a jalapeño or serrano pepper and sauté it with the onions and garlic. A dash of your favorite hot sauce at the end also works wonders.

This Instant Pot Cabbage Soup with White Beans is more than just a low-point option—it’s a versatile, easy-to-make, and incredibly flavorful dish that fits perfectly into any healthy eating plan. Whether you’re focused on Weight Watchers, aiming for more vegetable intake, or simply craving a comforting and nutritious meal, this soup delivers. Give it a try, and it might just become a beloved staple in your kitchen!