Nourishing Cabbage, Fennel & Lentil Soup (1 Pot!)
Comforting, 1-pot soup with cabbage, fennel, lentils, kale, and Italian-inspired seasonings. An easy, nourishing, gluten-free and plant-based meal!
Servings 6 (~1 ½ cup servings)
Ingredients
- 2 Tbsp olive or avocado oil (plus more for serving // if oil-free, sub twice the amount of water)
- 1 large onion, peeled and finely chopped (1 large onion yields ~ 3 cups or 225 g)
- 1 medium fennel bulb, trimmed and finely chopped (or sub 2 stalks of celery // 1 medium fennel bulb yields ~ 2 cups chopped or 210 g)
- 2 large carrots, peeled and finely chopped (2 large carrots yield ~3/4 cup or 90 g)
- 1/2 tsp each sea salt and 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 use more cabbage — we like the added color and texture of the kale)
- 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, peeled and chopped into 1/2-inch chunks (1 potato yields ~3 cups or 300g)
- 1 (15 oz.) can crushed tomatoes
- 3/4 cup dry green lentils
FOR SERVING optional
- Vegan parmesan cheese
- Your favorite bread (we love garlic bread or focaccia)
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.
Video
Notes
*Nutrition information is a rough estimate calculated without optional ingredients.
Nutrition (1 of 6 servings)
Serving: 1 serving Calories: 251 Carbohydrates: 43.6 g Protein: 9.5 g Fat: 5.8 g Saturated Fat: 0.8 g Polyunsaturated Fat: 0.8 g Monounsaturated Fat: 3.5 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 1089 mg Potassium: 851 mg Fiber: 11.4 g Sugar: 12.9 g Vitamin A: 785 IU Vitamin C: 52 mg Calcium: 161 mg Iron: 4.2 mg