High-Protein Cabbage-Lentil Soup

High-Protein Cabbage-Lentil Soup is a tasty & flavorful dinner or snack. This soup is prepared in a total of forty minutes, so we can make it quickly. This is prepared using minimal oil, so it gets crisp and soft while being healthy as well. This soup dish contains 24g net carbs & 14 g protein in one serving. It contains lentils, cabbage, seasonings, and olive oil in it and has no dairy item so it is good for dairy-free diet. High-Protein Cabbage-Lentil Soup stores nicely, so we can easily make it before requirement. Serve this High-Protein Cabbage-Lentil Soup with crusty whole-grain bread, Greek yogurt, or a simple green salad.

STATS:

• Calories: 280 kcal
• Time for prep: Fifteen minutes
• Serving size: 1
• Time for cook: Twenty five minutes
• Cuisine: Mediterranean
• Total Duration: Forty minutes
• Course: Main Course, Lunch, Dinner
• Diet: High-Protein, Vegan, Vegetarian
• Serving: 4

EQUIPMENT:

• Big soup pot
• Cutting board
• Ladle
• Knife
•  Spatula

INGREDIENTS:

• 2 tbsp. olive oil
• 1 cup onion
• 2 pieces of garlic
• 1 tsp. dried thyme
• 4 cups vegetable broth — low-sodium
• 1 tsp. ground cumin
• ½ tsp. salt
• 4 cups green cabbage
• 2 cups cooked brown or green lentils
• 1 medium carrot
• ¼ cup fresh parsley
• 1 tsp. smoked paprika
• 1 tbsp. white-wine vinegar
• ¼ tsp. ground black pepper

INGREDIENT NOTES:

LENTILS:

• We have to add the green & brown lentils to make the soup. Properly rinse the lentils if using the canned ones, or cook them at home. We have to utilize the green or brown lentils as they keep the shape in a better way.

CABBAGE:

• Utilize the green cabbage, which is standard, but savoy cabbage works well for a tenderer texture. Remove the tough core before chopping.

BROTH:

• Add the low-sodium broth, which allows you to control the salt level, and it will provide the base for the soup. You can substitute with chicken broth if not keeping it vegan.

VINEGAR:

• Do not skip the white-wine vinegar; the acidity cuts through the earthiness of the lentils and lifts the overall flavor profile.

INSTRUCTIONS:

1. Add the olive oil to the big pot and warm it on a moderate flame.
2. Include the chopped onions and cook for three to four minutes till they get soft.
3. Then add the cumin, smoked paprika, thyme, and garlic and mix continuously to cook for one minute till they get aromatic.
4. Add the cabbage or carrots and cook for more 3 to 4 minutes by mixing them so the vegetables will get lightly soft.
5. Include the black pepper & salt with vegetable broth in the pot and let the mixture come to a boil.
6. Decrease the flame to low, cover the pot, and leave it to simmer for ten minutes or till the carrots get soft & crisp.
7. Add the cooked lentils and simmer the soup for five to seven more minutes so the soup will get lightly thickened.
8. Include some water or broth to alter the soup texture.
9. Put the pot on the shelf and add the fresh parsley & white wine vinegar on top.
10. Sprinkle the black pepper & salt in the soup if required and serve the dish.

SERVING SUGGESTIONS:

BREAD & DIPPERS:

• Crusty Whole-Grain Bread
• Sourdough Bread
• Garlic Toast
• Pita Chips

TOPPINGS & GARNISHES:

• Greek Yogurt
• Chili Oil
• Fresh Parsley
• Lemon Wedges

SIDE DISHES:

• Simple Green Salad with Lemon Vinaigrette
• Roasted Asparagus
• Steamed Zucchini Noodles
• Quinoa Pilaf

 TIPS:

• Include the spinach or kale in the end or put the tofu cubes or lentils to include more protein in it.
• We can mash some lentils on the side to make the thick or stew-like texture of the soup.
• Add the one tsp. dried parsley in the simmering process to add the bright flavor if fresh is not available.

STORAGE INFORMATION:

FRIDGE:

• Properly cool the soup and add it to the box & store for 4 to 5 days.

FREEZER:

• Make the portions of the soup and freeze them for three months.

FAQs:

Can I utilize the red lentils to make this soup?

• Yes, we could utilize the red lentils to make it but it breaks fast and makes the soup thick and mushy. We have to decrease the cooking time to 5 to 7 minutes.

Is this soup keto-friendly?

• No, this soup is not good for a keto diet, as it has lentils & carrots, which are not included in a keto diet, though we would easily have them in a Mediterranean, vegan, or vegetarian diet.

Will I prepare the soup in a slow cooker?

• Yes, toss the garlic, onions, & spices in a pan, then add them to the slow cooker with other items and cook on low for 6 to 8 hours.

NUTRITIONAL INFORMATION:

Calories: 280 kcal

Protein: 14 g

Fiber: 14 g

Fat: 7 g

Net carbs: 24 g

Sodium: 420 mg

Total carbs: 38 g

Potassium: 650 mg

Calcium: 80 mg

Iron: 4.5 mg

Vitamin A: 3500 IU