Hot days are coming to South Africa, and many of us are already digging through our wardrobes for swimsuits. If your body went a little out of shape during the cold winter months, you might be looking for a way to get back in form — quickly, easily, and without starving yourself.
The good news? This simple Cabbage & Beetroot Soup is cheap, healthy, and supports gentle weight loss. And the best part — it tastes surprisingly sweet and comforting.
Healthy Doesn’t Mean Expensive
Many people believe that eating healthy has to cost a fortune. But if you look at the ingredients for this soup, each one costs just a few rand.
A half head of white cabbage goes for around R10–R15, and you’ll only need about 200 g for this recipe — the rest can be saved for a side dish the next day. A 1 kg pack of fresh beetroot costs roughly the same, depending on the shop, and again you’ll only need three medium-sized beetroots.
It’s best to pre-cook them — it makes peeling much easier. I often use leftover cooked beetroot from the previous night (my kids tend to eye those bright red slices suspiciously, so there are usually leftovers waiting in the fridge).
As for the rest of the ingredients — onions, potatoes, and carrots — they belong to the cheapest staples in your shopping basket. All together, this Cabbage & Beetroot Soup will cost you no more than R30, not counting a splash of oil, a spoon of flour, and some spices that you probably already have in your cupboard.
Health Benefits of Cabbage
Cabbage is one of the most underrated superfoods. It’s low in calories but packed with vitamins, minerals, and fiber. Just one serving gives your body a dose of vitamin C to boost immunity and vitamin K to support bone health.
It’s also rich in antioxidants that help your body fight inflammation and toxins — perfect after the heavier winter meals. Cabbage supports healthy digestion and can even help reduce bloating, which is why it’s often recommended for those who want to slim down naturally. In short, it’s the friend your waistline and your gut will both love.
Health Benefits of Beetroot
Beetroot is another nutritional hero that deserves more attention. Its beautiful red colour comes from betalains, powerful antioxidants known to detoxify the liver and improve blood circulation.
Beets are rich in iron, folate, and nitrates, which can lower blood pressure and increase energy levels — a great boost if you’re getting back to your fitness routine. They also help improve digestion and keep your skin glowing by supporting natural detox processes. And if you struggle with fatigue, beetroot may just give you the gentle lift you need without caffeine.
Cabbage & Beetroot Soup Recipe
Ingredients:
- 1 onion, finely chopped
- 200 g cabbage, shredded
- 2 large carrots, sliced into circles
- 3 medium-sized beetroots, pre-cooked, peeled, and diced
- 2 medium potatoes, peeled and diced
- 2 tablespoons oil
- 1 tablespoon flour
- Salt and pepper to taste
Instructions:
- Heat the oil in a pot and slowly fry the chopped onion until golden.
- Sprinkle with flour, stir, then add the cabbage, potatoes, and carrots.
- Pour in enough water to cover the vegetables.
- Simmer for about 20 minutes with the lid partially open to let steam escape.
- Add the diced beetroot and season with salt and pepper. Cook for another 2–3 minutes and you’re ready to serve.
Optional: Decorate with a spoon of sour cream for a smooth, rich taste. And if you’re not too strict about calories, enjoy it with a slice of French loaf or a crispy bun — it makes the meal more filling and keeps hunger away longer.
A Note to Keep in Mind
This recipe makes about four servings. You don’t need to eat it all at once! If you’re cooking just for yourself, split it over two days. And if you’re serious about losing weight, skip the fast food and pair this soup with light, balanced meals.
Let’s welcome this summer in better shape – and with a healthier body!
- Sources:
https://www.bbcgoodfood.com/
https://www.brownhealth.org/
Original author’s text