Low Sodium Cabbage Soup recipe
This low sodium cabbage soup with chicken and barley is gentle, filling, and freezer friendly for one to two servings. It uses simple ingredients and one pot and can be made in about 30 to 40 minutes with extra portions frozen for later.
Ingredients You’ll Need
- 1 cup low sodium chicken broth
- 1/2 cup water, plus more as needed
- 4 ounces boneless skinless chicken thigh or breast, cut into 1/2-inch pieces
- 1 cup thinly sliced green cabbage, about 2 cups packed
- 1/4 cup pearled barley, rinsed
- 1 small carrot, peeled and thinly sliced
- 1 small celery stalk, thinly sliced
- 1 small yellow onion, finely chopped
- 1 garlic clove, minced
- 1 teaspoon olive oil
- 1/4 teaspoon dried thyme or 1/2 teaspoon fresh thyme leaves
- 1/4 teaspoon ground black pepper
- Optional – 1/8 teaspoon fine sea salt or none, depending on your preference
You can serve this soup with a small side of rice, mashed potatoes, or soft bread if you like.
Step-by-Step Recipe
- Heat a small pot over medium heat and add the olive oil. Add the onion, carrot, and celery. Cook, stirring often, until the vegetables are soft, about 5 minutes.
- Add the garlic and cook 30 seconds until fragrant.
- Add the chicken pieces and cook until they are mostly white on the outside, about 2 to 3 minutes.
- Add the pearled barley, cabbage, thyme, pepper, and the cup of low sodium chicken broth. If the mixture looks dry, add the 1/2 cup water.
- Bring to a gentle boil, then reduce heat to a simmer. Cover and cook 20 to 25 minutes, stirring once or twice, until the barley and cabbage are very tender and the chicken is cooked through.
- Taste and add a light pinch of salt only if you want it. Serve warm.
Tips and Easy Variations
Make it easier to chew
- Cook the soup a few extra minutes so the barley and cabbage are very soft
- Shred the cooked chicken with two forks for smaller softer pieces
- Cut ingredients into smaller pieces before cooking for gentler bites
Gentle digestion ideas
- Use extra water and less broth to lighten the soup
- Choose lean chicken breast and skip skin and fat
- Add a small squeeze of lemon at the end to brighten flavor without salt
Grains and vegetarian swap
- Use 1/4 cup quick-cooking barley for a shorter cook time
- Try 1/4 cup quick-cooking pearled wheat if you prefer
- For a vegetarian version replace chicken with 1/2 cup cooked white beans and use vegetable broth
Salt and seasoning tips
- Use low sodium or unsalted broth to control salt
- Skip added table salt and rely on herbs and lemon for flavor
- Fresh thyme or parsley added at the end boosts taste without extra sodium
Storage and Leftovers
Fridge
Cool the soup to room temperature within two hours. Store in an airtight container in the refrigerator for up to 3 days.
Freezer
For longer keeping freeze in a labeled freezer-safe container for up to 3 months. Thaw in the fridge overnight before reheating.
Reheating
Reheat gently on the stove and add a splash of water or broth if the barley has absorbed too much liquid.
Conclusion
Give this low sodium cabbage soup a try when you want a small comforting meal that is easy to chew and simple to make. It is freezer friendly and gentle on digestion.
This one pot recipe is ideal for one to two servings and is easy to adapt for dietary needs or personal taste.
FAQ
Can I use frozen cabbage?▶
Yes. Add frozen cabbage without thawing and cook a few minutes longer until tender.
What type of barley is best?▶
Pearled barley cooks faster and gives a soft texture suitable for this recipe. Hulled barley takes much longer to cook.
