Easy

Red cabbage and pear soup with seeds

Name: Red cabbage and pear soup with seeds
Prep time: 20 min
Cook time: 45 min
Total time: 65 min
Yield: 4 servings
Cuisine: Home-style, International
Ingredients: 600 g Red cabbage (hard core removed); 150 g Red onion; 300 g Pear (peeled and cored); 200 g Potato (peeled); 1200 g Vegetable stock (low-salt); 20 g Raisins (seedless); 15 g Sunflower seeds (hulled unsalted); 15 g Pumpkin seeds (hulled unsalted); 30 g Extra virgin olive oil; 3 g Parsley; 1 g Salt (depending on stock)

Total time1 h 5 min Preparation and possible waiting 20 min · Cooking 45 min

Preparation and possible waiting: 20 min · Cooking: 45 min

Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.

Servings4

Allergens

Indicative information from the listed ingredients, not a complete allergy assessment. Check all product labels, optional ingredients and cross-contact. Composition to check: Vegetable stock.

Rating Not yet rated

Smooth red cabbage, potato and pear soup with raisins and toasted seeds for contrasting texture.

Jump to steps

20 minpreparation and possible waiting

45 mincooking

4servings

1.129 kcalwhole recipe

282 kcalper serving

Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information

Total time: 1 h 5 min Preparation and possible waiting 20 min · Cooking 45 min

Preparation and possible waiting: 20 min · Cooking: 45 min

Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.

Recipe characteristics

Vegan Cream 1 to 2 hours Home-style

Allergens

Indicative information from the listed ingredients, not a complete allergy assessment. Check all product labels, optional ingredients and cross-contact. Composition to check: Vegetable stock.

View full classification 26 tags

Diet

Vegan

Dietary requirements

Gluten-freeLactose-freeEgg-freeNut-freePeanut-freeSoy-freeFish-freeShellfish-freeSesame-freeNo added sugar

Dish type

Cream

Meal

LunchDinner

Preparation

BoilingToastingSautéing

Appliances

CasseroleFrying panBlender

Cuisine

Home-styleInternational

Season

All year round

Occasion

Everyday menu

Nutrition

High in fibre

Total time

1 to 2 hours

Allergen information is indicative. Always check each product label and possible cross-contamination.

How nutritional categories are selected

These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.

Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.

Recipe characteristics

Dish type

Cream

Meal

Lunch · Dinner

Total time

1 to 2 hours

What you need

Ingredients

Let’s get cooking

Method

Chop the onion and soften in a saucepan with the oil for 6 minutes. Finely shred the cabbage, add it and cook for another 3 minutes, stirring.
Add the potato in 2 cm cubes, stock and salt. Cover and simmer gently for 25 minutes until the cabbage and potato are tender.
Dice the pears, add them and cook for another 8–10 minutes. Remove from the heat and blend smooth with a stick blender.
Toast the sunflower seeds and pumpkin seeds in a dry pan over medium-low heat for 2–3 minutes, stirring. Transfer to a plate.
Divide the soup between four bowls and add the seeds, raisins and chopped parsley.

How nutritional categories are selected

These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.

Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.