Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
This cabbage lentil soup uses cooked brown or green lentils so they stay distinct from the cabbage ribbons. Tomato gives the broth body and lemon is added after simmering. Four generous bowls include every listed vegetable and legume; this is a meal idea, not a detox or weight-loss treatment.
The 65-minute allowance starts with cooked lentils ready to use. Cooking dry lentils separately adds time and water.
The 800 g lentils is a cooked drained weight. Plain no-salt-added canned lentils can be used after label checking and recalculating sodium. For another preparation, see Mediterranean Lentil Soup with Kale, Tomatoes and Lemon.
Why Readers May Like It
- 1Measured portions, clear cooking guidance and practical doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3Four measured portions with cabbage, sauces and all listed sides included.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, raw, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. The table includes all listed oil, sauce and toppings. All measured oil, sauces and sides are included. Discarded soaking, pressing or cooking water is not counted as consumed food.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Green cabbage, raw edible leaves, cut into short narrow ribbons | about 11 cups loosely packed | 800 g | 200 kcal | 10.2 g | 46.4 g | 0.8 g |
| Brown or green lentils, cooked without salt and drained | about 4 cups; cooked weight | 800 g | 928 kcal | 72.2 g | 161 g | 3 g |
| Carrots, raw, diced small | about 3 medium | 240 g | 98 kcal | 2.2 g | 23 g | 0.6 g |
| Onion, raw, diced | about 1 large | 200 g | 80 kcal | 2.2 g | 18.7 g | 0.2 g |
| Canned crushed tomatoes | about 2 1/2 cups | 600 g | 192 kcal | 9.8 g | 43.7 g | 1.7 g |
| Olive oil | about 1 tablespoon plus 2 teaspoons | 24 g | 212 kcal | 0 g | 0 g | 24 g |
| Garlic, raw, finely chopped | about 4 cloves | 16 g | 24 kcal | 1 g | 5.3 g | 0.1 g |
| Ground cumin | about 1 1/2 teaspoons | 3 g | 11 kcal | 0.5 g | 1.3 g | 0.7 g |
| Paprika, dried | about 1 teaspoon | 3 g | 8 kcal | 0.4 g | 1.6 g | 0.4 g |
| Water for soup | about 4 1/4 cups; adjust with plain water | 1000 g | 0 kcal | 0 g | 0 g | 0 g |
| Table salt | about 1/2 teaspoon | 3 g | 0 kcal | 0 g | 0 g | 0 g |
| Ground black pepper | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Fresh lemon juice | about 2 tablespoons plus 2 teaspoons | 40 g | 9 kcal | 0.1 g | 2.8 g | 0.1 g |
| Fresh parsley, washed and chopped | about 1/3 cup chopped | 20 g | 7 kcal | 0.6 g | 1.3 g | 0.2 g |
| Full recipe estimate | 4 servings | — | 1772 kcal | 99.3 g | 305.7 g | 31.8 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Final cooking yield and brands can change the estimate.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Large lidded soup pot (paid link)
- Long-handled cooking spoon (paid link)
- Shallow freezer containers (paid link)
- Digital kitchen scale (paid link)
- Chef knife and board (paid link)
- Measuring spoons (paid link)
- Mixing bowl (paid link)
Before You Start
The 65-minute allowance starts with cooked lentils ready to use. Cooking dry lentils separately adds time and water.
Allow about 65 minutes for preparation, cooking all batches and any stated resting. Some tasks overlap; doneness checks take priority over the clock. Measure the listed oil before cooking and keep the sides within the stated four portions. Use the raw, dry, cooked or drained state specified for each ingredient.
Measure cooked lentils and vegetables
10 minutes with cooked lentils readyUse 800 g cooked drained lentils, not 800 g dry lentils. If cooking dry lentils separately, finish first and allow extra time. Remove the cabbage core, weigh 800 g edible leaves and cut short ribbons. Dice carrots and onion small enough to soften in the stated simmer. A digital kitchen scale (paid link) helps keep the measured quantities consistent.
Soften the base
6–8 minutesHeat 24 g oil in a large lidded pot over medium heat. Cook onion and carrots for 6–8 minutes, stirring, until onion softens without scorching. Lower the heat if dark patches develop before carrots begin to soften.
Bloom seasonings briefly
30 secondsStir garlic, cumin and paprika through for about 30 seconds. Keep stirring so garlic does not burn. Add a splash from the measured water if the base looks dry; do not add an unmeasured layer of oil.
Build the broth
3 minutesAdd tomatoes, 1000 g water, salt and pepper. Fold in cabbage a few handfuls at a time. Bring just to a boil, then reduce heat and cover partly. Leaves will settle as steam softens them.
Simmer the cabbage
20–25 minutesSimmer 20–25 minutes, stirring several times. A cabbage ribbon should bend easily and carrot cubes should be tender. Add plain water if soup thickens before vegetables soften. An unlisted salty stock cube changes the calculation.
Warm the cooked lentils
5–7 minutesFold drained cooked lentils through the soup and simmer gently for 5–7 minutes until hot throughout. Stir from the bottom to prevent catching. Whole lentils should remain visible rather than being mashed into a puree.
Finish with lemon and parsley
2 minutesTake the pot off the heat. Stir in all measured lemon juice and parsley. Any extra bread, cheese or oil topping is an addition to the four-bowl (paid link) estimate, rather than part of the listed base.
Portion or cool
2 minutesStir to distribute lentils, then divide all soup into four equal bowls. Transfer saved portions to shallow containers for prompt refrigeration; do not leave a large covered pot on the counter until completely cold.
How to Know It Is Ready
Cabbage and carrots are tender; already-cooked lentils are hot throughout. Dry lentils cannot go into the final warming stage.
Soft cabbage ribbons and whole lentils in tomato broth with a fresh lemon finish.
One quarter of every listed component
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 24.9 g protein per serving.
- Cabbage, the listed protein or legumes, accompaniments and measured cooking oil are included in the portion.
Things to Consider
- No major regulated allergen is intentionally included in plain base ingredients. Check packaged lentils, tomatoes, spices and cross-contact.
- Energy, sodium and saturated fat still depend on ingredients and portion size. This meal does not guarantee a particular fitness or health result.
Who May Enjoy This Recipe?
Cabbage meal planning
Home cooks looking for a measured vegetarian lunch or dinner.
Home cooking
The 800 g lentils is a cooked drained weight. Plain no-salt-added canned lentils can be used after label checking and recalculating sodium.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest safely. Recalculate nutrition for the portion you actually eat.
Larger appetite
Choose an appropriate larger portion or accompaniment and include those ingredients in the meal calculation.
Protein adjustments
If changing the main ingredients or listed sides, use its product label and recalculate. The amount can also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Cooked white beans can replace cooked lentils with a new calculation. Keep the cabbage preparation and adjust the legume warming stage.
- Changing the protein, cabbage cut or accompaniment changes cooking time, texture and nutrition. Follow safe handling and doneness guidance for the replacement and recalculate the estimate.
Allergen Information
No major regulated allergen is intentionally included in plain base ingredients. Check packaged lentils, tomatoes, spices and cross-contact.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when surroundings exceed 90°F / 32°C. Use shallow containers and a refrigerator at 40°F / 4°C or colder. Follow the component-specific storage limits below; rice has a shorter storage window where specified. Reheat hot leftovers to 165°F / 74°C.
Keeping This Cabbage Meal
Refrigerate leftovers in shallow containers within 2 hours, or within 1 hour above 90°F / 32°C. Keep at 40°F / 4°C or below and use within 2 days, following an earlier ingredient use-by date. Do not leave a deep pan on the counter to cool completely. Freeze safely cooled soup at 0°F / −18°C for up to 2 months for best texture; thaw in the refrigerator.
Reheating the Meal
Reheat only the portion needed, covered with a small splash of plain water. Stir or turn for even heating and check several spots reach 165°F / 74°C. Keep any cold accompaniment separate.
Follow USDA leftovers guidance. For another meal idea, browse Cabbage and Chickpea Curry with Brown Rice.
Frequently Asked Questions
Not with the listed weight and timing. This uses 800 g cooked lentils. Dry lentils need their own measured amount, water and complete cooking.
Split red lentils break down and need a dry-weight calculation with revised water and time, not an equal-gram substitution.
Cool promptly, pack in suitable containers with expansion space and freeze at 0°F / −18°C for up to 2 months for best texture. Thaw in the refrigerator and reheat the needed portion to 165°F / 74°C.
Use the serving controls to scale gram quantities and serving count. Use additional trays or cook more batches; cooking time does not simply double. Household notes describe the base four-serving recipe.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Useful Tools for This Recipe
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
These tools fit the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Large lidded soup pot
Gives 800 g cabbage room before leaves settle.
Compare on Amazon → (paid link)Paid link · opens in a new tabLong-handled cooking spoon
Lifts settled lentils from the bottom without splashing.
Compare on Amazon → (paid link)Paid link · opens in a new tabShallow freezer containers
Divide portions for prompt refrigeration or freezing.
Compare on Amazon → (paid link)Paid link · opens in a new tab
