Nourishing Cabbage, Fennel & Lentil Soup (1 Pot!)
User Reviews
4.9
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Prep Time
15 mins
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Cook Time
45 mins
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Total Time
1 hr
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Servings
6 (~1 ½ cup servings)
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Calories
251 kcal
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Course
Side Dish, Main Course, Soup
Nourishing Cabbage, Fennel & Lentil Soup (1 Pot!)
Description
This one-pot soup features a blend of finely chopped onion, fennel (or celery), carrots, sliced green cabbage, and kale, sautéed gently to bring out natural sweetness. Garlic, fennel seeds, smoked paprika, and red pepper flakes build complex layers of flavor that complement the vegetables. Adding green lentils, diced potatoes, crushed tomatoes, and vegetable broth creates a hearty base that simmers to tender perfection, allowing the lentils to cook without becoming mushy.
The soup yields a satisfying texture combining tender lentils and softened vegetables in a mildly spiced broth highlighted by smoky paprika and faint fennel aromas. The balance of cabbage and kale adds both color and nutritional variety to the dish. Garnishing bowls with olive oil and vegan parmesan cheese, along with warm garlic or focaccia bread, enhances the eating experience.
This recipe lends itself well to leftover enjoyment and can be adjusted by seasoning to taste, especially salt and heat levels. The flexibility in vegetable choice and toppings make it ideal for varied palates and dietary needs.
Ingredients
- 2 Tbsp olive oil plus more for serving // if oil-free, sub twice the amount of water, or avocado oil
- 1 large onion 1 large onion yields ~ 3 cups or 225 g, peeled and finely chopped
- 1 medium fennel bulb or sub 2 stalks of celery // 1 medium fennel bulb yields ~ 2 cups chopped or 210 g, trimmed and finely chopped
- 2 large carrot 2 large carrots yield ~3/4 cup or 90 g, peeled and finely chopped
- 1/2 tsp each salt sea salt
- 1/2 tsp each black pepper sea salt
- 6 cups green cabbage sliced into 1/4-inch slices
- 2 cups kale or use more cabbage - we like the added color and texture of the kale, curly or Lacinato variety, chopped and sliced into 1/4-inch slices
- 3 cloves garlic minced
- 1 Tbsp fennel seeds crushed lightly in a mortar & pestle or spice grinder (or leave whole
- 1 heaping tsp smoked paprika
- 1/2-1 tsp red pepper flakes (to taste)
- 8 cups vegetable broth (or store-bought)
- 1 medium-large yellow potato 1 potato yields ~3 cups or 300g, peeled and chopped into 1/2-inch chunks
- 1 (15 oz.) can crushed tomatoes
- 3/4 cup green lentils dry
FOR SERVING optional
- vegan parmesan cheese
- bread we love garlic bread or focaccia, your favorite
Instructions
- Heat the oil in a large pot over medium heat. Once hot, add the onion, fennel (or celery), and carrot. Sauté gently for 8 minutes, stirring occasionally, until the vegetables are soft. Stir in the salt and pepper — don’t be tempted to turn the heat up to speed this up or the veggies won’t get as sweet.
- Add in the cabbage and kale (if using), and sauté for another 5 minutes until wilted. Then stir in the garlic, fennel seeds, smoked paprika, and red pepper flakes. Cook for 1 more minute until the fennel seeds are fragrant.
- Stir in the vegetable broth, diced potatoes, crushed tomatoes, and lentils. Bring to a simmer, cover (with the lid slightly ajar), and simmer on medium-low for 30-40 minutes, or until the lentils are tender but not mushy.
- Taste and adjust as needed, adding more salt for overall flavor or red pepper flakes for heat.
- We like to top bowls with a drizzle of olive oil and a sprinkle of vegan parmesan and serve with garlic bread or focaccia bread.
- Leftover soup will keep well in a sealed container in the refrigerator for up to 4-5 days or in the freezer for up to 1 month.
Notes
- Nutrition estimates exclude optional toppings like vegan parmesan and bread.
- Adjust salt and spice after simmering to suit your preference.
- Serve the soup with garlic bread or focaccia for a complete meal.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6(~1 ½ cup servings)
Amount Per Serving
Calories 251 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 251 | 13% |
| Carbohydrates | 43.6g | 15% |
| Protein | 9.5g | 19% |
| Fat | 5.8g | 9% |
| Saturated Fat | 0.8g | 4% |
| Polyunsaturated Fat | 0.8g | 5% |
| Monounsaturated Fat | 3.5g | 18% |
| Trans Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 1089mg | 45% |
| Potassium | 851mg | 18% |
| Fiber | 11.4g | 46% |
| Sugar | 12.9g | 26% |
| Vitamin A | 785IU | 16% |
| Vitamin C | 52mg | 58% |
| Calcium | 161mg | 16% |
| Iron | 4.2mg | 23% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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