Cabbage Lentil Soup (Mediterranean-Diet Favorite)
Servings: 4 people
- 2 tablespoons extra virgin olive oil
- 1 medium onion finely chopped
- 2 medium carrots thinly sliced
- 1 rib celery finely chopped
- 3 cloves garlic grated
- 4 tablespoons tomato paste
- 2 bay leaves
- 1 teaspoon dried thyme
- ½ medium green cabbage (about 1 pound / 450 g), chopped into bite-size pieces
- 1 cup (200 g) dried lentils brown or green
- 2 medium potatoes peeled and cut into bite-size pieces (optional)
- 6 cups (1.5 L) vegetable broth reduced-sodium
- 1 teaspoon salt add more to taste
- ¼ teaspoon black pepper
- 1½ tablespoons red wine vinegar or fresh lemon juice
- Build the flavor base: Heat 2 tablespoons extra virgin olive oil in a large pot or Dutch oven over medium heat.Add 1 medium onion, 2 medium carrots, and 1 rib celery (all chopped). Cook for 5 minutes, stirring occasionally, until softened.Stir in 3 cloves garlic (grated), 4 tablespoons tomato paste, 2 bay leaves, and 1 teaspoon dried thyme. Cook for 1 minute, stirring often, until the tomato paste darkens slightly and smells fragrant.
- Sauté the cabbage: Add ½ medium green cabbage (chopped) and cook for 5 minutes, stirring occasionally, until it starts to soften and reduce in volume.Tip: Let the cabbage cook for a minute or two between stirs to develop a little extra flavor.
- Add the lentils and potatoes: Stir in 1 cup dried lentils (rinsed), 2 medium potatoes (diced), 6 cups vegetable broth, 1 teaspoon salt, and ¼ teaspoon black pepper.Bring to a boil, then reduce the heat and simmer gently, partially covered, for 30–35 minutes, stirring occasionally.The soup is ready when the lentils are tender, the potatoes are easily pierced with a fork, and the cabbage is soft.If the soup gets too thick, add a splash of vegetable broth or water.
- Finish and serve: Remove the bay leaves and stir in 1½ tablespoons red wine vinegar or fresh lemon juice.Taste and adjust salt, pepper, and acidity as needed.Serve hot with optional grated parmesan and a drizzle of olive oil.We love it with thick slices of crusty sourdough bread for dipping.
Substitutions
- Extra virgin olive oil → Avocado oil.
- Onion → Yellow onion, white onion, or shallots.
- Carrots → Parsnips or sweet potatoes.
- Celery → Fennel.
- Garlic → Garlic-infused olive oil (if tolerated), or omit.
- Tomato paste → Tomato sauce (use a little more).
- Bay leaves → Omit if unavailable.
- Dried thyme → Italian seasoning or rosemary.
- Green cabbage → Savoy cabbage, pointed cabbage, Napa cabbage, bok choy, or kale. Add tender greens later.
- Brown or green lentils → French green lentils, black beluga lentils (may need longer), or whole red lentils. Avoid split red lentils. Alternatively, use two 15-ounce cans of drained lentils, halve the broth, and add toward the end.
- Potatoes → Sweet potatoes or omit.
- Vegetable broth → Chicken broth.
- Red wine vinegar → Lemon juice, balsamic vinegar, or a smaller splash of apple cider vinegar.
- Parmesan → Optional, omit or use grated pecorino Romano.
- Sauté the cabbage: Cook for 5 minutes to soften its flavor and bring out its sweetness.
- Choose the right lentils: Brown or green lentils hold their shape best.
- Keep the potatoes: They add earthiness and make the broth creamier.
- Finish with vinegar: Red wine vinegar brightens the soup. Lemon juice or balsamic also work.
- Chop cabbage small: Bite-size pieces cook evenly and are easier to eat.
- Cook the tomato paste: Let it darken slightly for deeper flavor.
- Rinse, don't soak: Rinse lentils and check for debris before cooking.
- Simmer gently: Avoid boiling vigorously to keep the lentils and potatoes intact.
- Adjust the consistency: Add broth to thin, or mash a few potatoes to thicken.
- Season at the end: Adjust salt, pepper, and acidity before serving.
- Store and freeze: Refrigerate in airtight containers for up to 4 days or freeze for up to 3 months. Add broth when reheating if needed.
