Description
Healthy Cabbage Lentil Soup with Fennel is a nourishing, hearty one-pot meal. It features cabbage, fennel, and lentils packed with vegetables and flavorful spices.
Ingredients
Scale
- 2 Tbsp olive or avocado oil (plus more for serving; if oil-free, substitute twice the amount of water)
- 1 large onion, peeled and finely chopped (~3 cups or 225 g)
- 1 medium fennel bulb, trimmed and finely chopped (~2 cups or 210 g), or substitute 2 stalks of celery
- 2 large carrots, peeled and finely chopped (~3/4 cup or 90 g)
- 1/2 tsp sea salt
- 1/2 tsp black pepper
- 6 cups green cabbage, sliced into 1/4-inch slices
- 2 cups chopped kale (curly or Lacinato), sliced into 1/4-inch slices (optional; can use more cabbage instead)
- 3 cloves garlic, minced
- 1 Tbsp fennel seeds, lightly crushed or whole
- 1 heaping tsp smoked paprika
- 1/2–1 tsp red pepper flakes (to taste)
- 8 cups vegetable broth (store-bought or homemade)
- 1 medium-large yellow potato, peeled and chopped into 1/2-inch chunks (~3 cups or 300 g)
- 1 (15 oz.) can crushed tomatoes
- 3/4 cup dry green lentils
- Vegan parmesan cheese
- Your favorite bread such as garlic bread or focaccia
Instructions
- Heat the oil in a large pot over medium heat until hot. Add the onion, fennel (or celery), and carrot. Sauté gently for 8 minutes, stirring occasionally, until the vegetables soften and develop sweetness. Stir in the salt and pepper, maintaining a moderate heat to prevent burning and to develop flavor.
- Incorporate the sliced cabbage and kale (if using), and sauté for another 5 minutes until the greens wilt down. Then add the garlic, crushed fennel seeds, smoked paprika, and red pepper flakes. Cook for 1 more minute until the fennel seeds become fragrant, releasing their aroma into the soup.
- Pour in the vegetable broth, diced potatoes, crushed tomatoes, and green lentils. Stir to combine, then bring the mixture to a gentle simmer. Cover the pot with the lid slightly ajar, and let it simmer on medium-low heat for 30 to 40 minutes, or until the lentils are tender but still hold their shape and the potatoes are cooked through.
- Taste the soup and adjust the salt and red pepper flakes as desired to enhance overall flavor and heat.
- Ladle the soup into bowls and, if desired, drizzle with a little olive oil and sprinkle vegan parmesan on top. Serve alongside your favorite bread, such as garlic bread or focaccia, for a complete meal.
- Store any leftovers in a sealed container in the refrigerator for up to 4 to 5 days or freeze for up to 1 month for later enjoyment.
Notes
- This soup can be customized with different vegetables.
- Vegan parmesan is optional but adds great flavor.
- Pair with your favorite bread for a complete meal.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 220
- Sugar: 5g
- Sodium: 400mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 10g
- Protein: 10g
- Cholesterol: 0mg