Description
This nourishing cabbage, fennel, and lentil soup is a comforting one-pot meal packed with wholesome vegetables, flavorful spices, and protein-rich lentils. It combines sautéed aromatics with simmered cabbage, kale, and tomatoes in a fragrant broth, making it a healthy, hearty, and easy-to-make vegan soup perfect for any season.
Ingredients
Scale
Main Ingredients
- 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 (about 3 cups or 225 g)
- 1 medium fennel bulb, trimmed and finely chopped (about 2 cups or 210 g) or substitute 2 stalks of celery
- 2 large carrots, peeled and finely chopped (about 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 (or substitute with more cabbage)
- 3 cloves garlic, minced
- 1 Tbsp fennel seeds, crushed lightly (or whole)
- 1 heaping tsp smoked paprika
- 1/2–1 tsp red pepper flakes, to taste
- 8 cups vegetable broth
- 1 medium-large yellow potato, peeled and chopped into 1/2-inch chunks (about 3 cups or 300 g)
- 1 (15 oz) can crushed tomatoes
- 3/4 cup dry green lentils
For Serving (Optional)
- Vegan parmesan cheese
- Your favorite bread, such as garlic bread or focaccia
Instructions
- Sauté Vegetables: Heat the oil in a large pot over medium heat. Once hot, add the finely chopped onion, fennel (or celery), and carrot. Sauté gently for 8 minutes, stirring occasionally, until the vegetables are soft and sweet. Season with salt and black pepper, keeping the heat moderate to develop natural sweetness.
- Add Greens and Spices: Add the sliced cabbage and kale to the pot and continue sautéing for another 5 minutes until wilted. Stir in the minced garlic, crushed fennel seeds, smoked paprika, and red pepper flakes. Cook for an additional minute until the spices become fragrant.
- Simmer Soup: Pour in the vegetable broth, then add the chopped potatoes, crushed tomatoes, and dry green lentils. Bring the mixture to a simmer, cover the pot with the lid slightly ajar, and let it simmer over medium-low heat for 30-40 minutes, or until the lentils are tender but still hold their shape.
- Adjust Seasoning: Taste the soup and adjust seasoning as desired, adding more salt to enhance flavors or extra red pepper flakes for additional heat.
- Serve: Ladle the soup into bowls and top with a drizzle of olive oil and a sprinkle of vegan parmesan cheese if using. Serve alongside garlic bread or focaccia for a complete meal.
- Storage: Store any leftovers in an airtight container in the refrigerator for up to 4-5 days or freeze for up to 1 month.
Notes
- Nutrition information is an estimate and does not include optional ingredients like vegan parmesan or bread.
- If avoiding oil, substitute the oil with twice the amount of water when sautéing.
- Fennel seeds add a subtle anise flavor, but they can be left whole if preferred.
- Adjust red pepper flakes according to your heat preference or omit for a milder soup.
- Fresh kale can be substituted completely with green cabbage if desired.
- For a gluten-free meal, ensure the broth and bread served are gluten-free.
Nutrition
- Serving Size: 1 bowl (approximately 1.5 cups)
- Calories: 180
- Sugar: 6 g
- Sodium: 520 mg
- Fat: 5 g
- Saturated Fat: 0.7 g
- Unsaturated Fat: 3.5 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 9 g
- Protein: 8 g
- Cholesterol: 0 mg
