Cabbage Lentil Soup
Cabbage lentil soup is made with nourishing ingredients in under 30 minutes. This wholesome plant-based lentil and cabbage soup recipe is budget-friendly, dairy-free, coconut milk-free, gluten-free, and so easy to make.⅖
Equipment
- 1 Instant pot Rio Mini 4 quart
Recipe Video
Ingredients
- 2 cups cabbage - **diced into squares.
- ½ cup zucchini
- 1 cup onion - **yellow onion finely chopped.
- ½ cup carrots - **diced into small pieces.
- ½ cup celery - **diced into small pieces.
- ½ tablespoon ginger - **minced.
- ½ tablespoon garlic - **minced.
- ¼ cup red lentils
- ½ cup crushed tomatoes
- 1 bay leaves
- 1 tablespoon olive oil
- 2 tablespoon lemon juice
- 2 tablespoon fennel leaves - ** fresh leaves roughly chopped.
- ¼ cup parsley - **cursly top parsley roughly chopped.
Seasonings
- ¼ teaspoon ground turmeric
- ½ teaspoon red pepper flakes
- ½ teaspoon ground black pepper
- ½ teaspoon fennel seeds
- salt to taste - ** add according to your taste preference.
Instructions
Saute veggies
- Set the Instant Pot to saute mode and add oil. When the oil becomes hot, gently release the onion, carrots & celery and saute for 1 minute. Add the minced ginger and garlic. Sauté for 30 seconds. Now, add the seasonings mentioned above in the "Seasonings" section of the ingredients list. Sauté for 30 seconds.
- Add the diced zucchini, stir well. Add the chopped cabbage and red lentils. Give everything a good stir. Cancel the saute function.
Deglaze pot
- Add the crushed tomato. Give everything a good stir. Add water and deglaze the pot very well by scraping the sides and the bottom of the pot to remove any stuck food particles. This will prevent the burn error. Throw in the bay leaf.
Pressure Cook
- Secure the lid of the Instant Pot and Pressure cook on High pressure for 4 minutes. Once the cooking cycle is over, the Instant Pot will begin to beep. Allow 10 minutes for natural pressure release. Then, release the rest of the pressure manually by moving the valve located on top of the lid from the sealing to the venting position. Open the lid carefully. Cancel the pressure cook mode. Discard the bay leaf.
Serve soup
- Add the fresh parsley and fennel greens. Add lemon juice. Give the soup a good stir and serve the cabbage lentil soup with the side of your choice. Enjoy! You can scroll up to see step-by-step preparation, expert tips, serving, and storage ideas and more!
Notes
- Milder on stomach: Make it tomato-free, skip the lemon juice, garlic, and the red pepper flakes. When my GERD symptom triggers, I often make this soup tomato-free, and it still tastes fantastic. You can also replace the onion with chopped leek.
- More vegetables: If you want to make this lentil and cabbage soup more nutrient-dense, add more vegetables like diced white button mushrooms, sweet potatoes, yellow squash, and sweet corn. You can also add chopped greens at the end, like baby spinach, dragon kale.
- Spicy soup: Add more red pepper flakes. You can also add 1 chopped jalapeno. Add it along with the carrots and celery.
- Fennel seeds sub: If you do not have fennel seeds on hand, you may use caraway seeds.
Nutrition Facts
Cabbage Lentil Soup
Amount per Serving
Calories
165
% Daily Value*
Fat
5
g
8
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
4
g
Sodium
104
mg
5
%
Potassium
654
mg
19
%
Carbohydrates
25
g
8
%
Fiber
9
g
38
%
Sugar
8
g
9
%
Protein
7
g
14
%
Vitamin A
4345
IU
87
%
Vitamin C
42
mg
51
%
Calcium
87
mg
9
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition
Calories: 165kcalCarbohydrates: 25gProtein: 7gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 104mgPotassium: 654mgFiber: 9gSugar: 8gVitamin A: 4345IUVitamin C: 42mgCalcium: 87mgIron: 3mg
Tried this recipe? Pin it for later!Let us know how it was!