Lentil Cabbage soup is a legume whose cultivation began thousands of years ago. It is native to the Middle East and is currently one of the most consumed foods on the planet.
It is a star ingredient in many dishes due to its great nutritional power. Its richness in proteins, minerals, vitamins and fiber, make this legume a nutritional treasure of our diet.
Lentils have a high energy value and at the same time are a food rich in protein. They are also a source of carbohydrates and the fat content is almost non-existent.
Currently, Spain, Turkey and the United States are the major producing countries of this legume.
To have a diet as healthy as possible it is important to consume iron from legumes and other similar foods, that is why today we leave you with a recipe whose main ingredient is lentils, which are a very important source of natural iron, and of course, a recipe free of ingredients of animal origin to spice up our lives under a cruelty-free diet. We are going to review this delicious new option for our vegetarian recipes.
Nutritional information (1 cup)
| Energy: 323 kcal |
| Protein: 16.44 g |
| Carbohydrates: 36.71 g |
| Fiber: 14.5 g |
| Sugar: 3.29 g |
| Fat: 13.25 g |
| Saturated Fat: 1.68 g |
| Polyunsaturated: 6.495 g |
| Monounsaturated Fat: 4.353 g |
| Cholesterol: 0 mg |
| Sodium: 431 mg |
| Potassium: 672 mg |
Benefits of lentil cabbage soup
- They are ideal for weight loss diets since they only provide 230 calories, in addition, thanks to their fiber, it increases the feeling of satiety.
- They help lower cholesterol
- Thanks to its iron content, it helps fight anemia.
- They keep blood sugar levels stable, which makes them a recommended food for diabetics.
- Due to its high fiber content, they prevent constipation.
- It is an essential food during pregnancy because its contribution of folic acid helps prevent deformations in the placenta and problems such as anencephaly or spina bifida.
Contraindications
- By containing purines, it could be harmful for those who suffer from gout or kidney stones.
- They can become indigestible. However, to avoid this, it is recommended to soak them to eliminate their antinutrients and chew them slowly.
- Although it is gluten-free, some people may experience allergies.
- Its consumption is not recommended in case of Chron’s diseases, colitis or irritable bowel, due to its high fiber content.
- For those who suffer from kidney failure or kidney disease, it is recommended to avoid them.
Red lentils are the perfect protein in a quick and easy meal. Plus, they are hearty, satisfying, flavorful, cook quickly, and you don’t need to soak them before cooking. The ingredients in my lentil soup vary depending on what’s in the fridge and pantry, but the recipe below is one of my favorites. The ingredients that will never be lacking will be onions, garlic, carrots and lentils. In addition, we add starches (corn, potatoes, cassava or sweet potatoes), some vegetables (red pepper, celery, summer squash, kale, Swiss chard, beans or broccoli) and flavors (turmeric, smoked paprika, cumin, mustard seeds or curry powdered). Sometimes I add a little coconut milk or tomato puree for extra flavor.
Read also: vegan recipes gluten free
lentil cabbage soup
- 2 tablespoons olive oil, plus extra
- 1/2 tablespoons garam masala
- Pinch of turmeric
- tablespoon mustard seeds
- 2 onions, 1 diced and 1 cut into half moons
- 1 clove garlic, crushed
- 1 large carrot, diced
- 2 sticks of celery, diced
- 200 g canned tomatoes
- 200 ml of coconut milk
- 160g kale, grated
- 400 g green lentils in water, drained
- 30 g coriander, minced
- Mini naan bread, for serving (optional)
Heat 2 tablespoons of olive oil in a large pot; add the spices and mustard seeds. When the mustard seeds start to pop, add the diced onion, garlic, carrot, and celery. Cook for 10 minutes or until vegetables are tender.
Add the tomatoes, coconut milk, half the kale, and 60 ml of water. Using a hand mixer, mix the soup until smooth. Add the rest of the kale and lentils, and season well. Heat the soup.
Meanwhile, heat some oil in a pan and fry the sliced onions until crisp, then drain on a kitchen towel.
To serve, top the soup with fried onions and cilantro, and enjoy with mini naan bread, if desired.
If you are reheating the soup, add a little water to loosen it
NUTRITION
- Serving Size: 1/4 of recipe
- Calories: 238
- Fat: 4g
- Carbohydrates: 42g
- Fiber: 11g
- Protein: 11g
An extra recipe for you:
Lentils with sausages
an easy recipe to get back into the routine
These lentils with sausages are the best there is to get back into the routine after all the gastronomic madness of Christmas, they are easy, cheap and they are delicious.
- Total: 1 hour
- Diners: 6
I don’t know about you, but on cold days like those that are making us and those that await us, what comforts me most is a simple menu of a single dish that is eaten with a spoon like these lentils with sausages. Then now, hobbies that one has, eat them in a bowl, because the heat is better preserved while I am eating them and because it allows me to wrap my hands around it to warm them.
Ingredients
- Dried Castilian lentils, 400 g
- Butcher’s red sausages, 250 g
- Ham, 150 g
- Extra virgin olive oil, 2 tablespoons
- Carrots, 2
- Celery, 2 branches
- Garlic, 2 cloves
- Tomato, 1
- Chicken broth without salt, 1 liter
- Oregano, 1/4 teaspoon
- Thyme, 1/4 teaspoon
- Paprika, 1/2 teaspoon (sweet, hot, or a mix of both)
- Laurel, 2 leaves
- Salt
- Pepper
- Water, amount needed
- Fresh parsley, optional
How to cook lentils with sausages
Depending on the type of water in which they are going to be cooked, the lentils can be cooked simply by rinsing them under the tap -in areas of soft water or when cooked with weak mineralized mineral water- or they will need soaking and more cooking time -in areas hard water. The package indicates the necessary soaking and cooking times as appropriate.
Step 1
We peel the carrots, the onion, the celery, the garlic cloves and the tomato and cut them into mirepoix -dice of half a centimeter-.
In a large pot, if possible, type cocotte, heat the oil over medium heat and fry the onion with the carrot, celery and garlic.
Step 2
Add the chopped sausages and sauté them for a couple of minutes. If we see that they release a lot of fat, we remove a part, because with the oil that we have added at the beginning we have enough for the stew.
Add the ham cut into cubes, give a few turns and add the tomato, let it sauté for a couple of minutes and add the chicken broth.
Step 3
We rinse the lentils and put them in the pot along with the spices. If necessary, complete the liquid with water until it covers about four or five centimeters above the lentils.
Step 4
Cook over medium heat until it comes to a boil and, at that time, we lower the heat so that our lentils continue to cook “chup chup” for about 45-50 minutes -soft water- or until they are tender.
Step 5
When the lentils are tender, add salt if necessary, remove the bay leaves and serve with a little chopped fresh parsley on top. It does not matter if there are leftovers for the next day because as with stews, it is almost better the next day. To heat them, it is best to heat them over very low heat.
Don’t forget: Mexican sweet potatoes
Lentil curry with coconut milk
Lentils, curry spices, coconut milk and white rice. What better combination is there than that? A whole dish steeped in rich aromas and, above all, many nutrients. Lentils are more nutritious than other foods and when served well prepared, they are a real delicacy. A few drops of spicy are also very good if desired. You can also add pieces of potato or carrot so that they acquire a little more body.
Ingredients for 4 people
- 3 tablespoons of extra virgin olive oil
- 1 tablespoon fresh ginger peeled
- 2 garlic cloves, minced
- 1 small onion, chopped
- ½ teaspoon ground coriander seeds
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 180 grams of lentils
- 400 milliliters of unsweetened coconut milk
- Coarse salt
- Cooked white rice, chopped fresh cilantro, and serving bread
Preparation
- In a saucepan over medium heat, heat the olive oil. Add ginger, garlic, onion, coriander seeds, cumin, and turmeric. Cook, stirring occasionally until the onion is transparent and the rest is integrated approximately 10 minutes. Add the lentils, coconut milk and 1 to 2 teaspoons of coarse salt.
- Fill the empty coconut milk can or bottle with water and pour it into the saucepan. Mix everything, turn up the heat and bring to a boil.
- Lower the heat and let the lentils simmer, stirring occasionally, until completely soft, about 20 minutes. Season to taste with salt.
- Serve the hot lentils over the rice, cover each portion with a pinch of coriander, and on a separate plate, put bread to accompany it.
lentil cabbage soup