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Source of fiber, plant protein, and folate
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Cabbage and Green Lentil Soup (240 g) has 173 calories. That works out to 72 calories per 100 g. It contains 27.1 g of carbs, 9.8 g of protein, 3.1 g of fat and 10.1 g of fiber. Its 0.4 mg of Copper covers 43% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
173
KCAL / 240G
Carbs
27.1g
· 10% DV
Protein
9.8g
· 20% DV
Fat
3.1g
· 4% DV
Fiber
10.1g
· 36% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 22% · Fat 16%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 27.1 g | 10% |
| Fiber | 10.1 g | 36% |
| Protein | 9.8 g | 20% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 173 kcal |
| 100 g | 100 g | 72 kcal |
| 1 cup (small) | 180 g | 130 kcal |
| 1 serving (medium) | 250 g | 180 kcal |
| 1 bottle (medium) | 300 g | 216 kcal |
| 1.5 cup (large) | 360 g | 259 kcal |
| 1 serving (large) | 400 g | 288 kcal |
| 1 bottle (large) | 500 g | 360 kcal |
Calculated from 72 calories per 100 g.
Cabbage and Green Lentil Soup is made by simmering chopped cabbage and green lentils with onion, broth, and seasonings until tender. Sauté the onion first, then add the lentils and liquid; add the cabbage later if you want it to keep some texture.
Cumin, black pepper, paprika, and thyme work well in Cabbage and Green Lentil Soup. Cumin complements the earthy lentils, while thyme suits the cabbage. Add spices with the sautéed onion so their flavor blooms without letting them scorch.
No, green lentils do not need to be soaked for Cabbage and Green Lentil Soup. Rinse and sort them before adding them to the pot. Soaking can shorten cooking time, but check the soup as it cooks so the cabbage does not turn mushy.
Yes, you can use red lentils in Cabbage and Green Lentil Soup, but they soften and break down much faster than green lentils. The result will be thicker and less chunky, so add them later or cook the cabbage separately until it reaches your preferred texture.
Green or white head cabbage is a good choice for Cabbage and Green Lentil Soup because it softens while retaining some shape. Savoy cabbage also works, though its leaves are more tender and may need less cooking. Red cabbage will tint the broth.
Serve Cabbage and Green Lentil Soup with crusty bread, a green salad, or a spoonful of yogurt. The lentils make it substantial enough to serve as a main course; bread is especially useful for soaking up the broth.
Yes, Cabbage and Green Lentil Soup can be made in a slow cooker. Combine the lentils, onion, broth, and seasonings first, then add the cabbage later if you want firmer pieces. Make sure the lentils are tender before serving.
Yes, Cabbage and Green Lentil Soup freezes well. Cool it promptly, portion it into freezer-safe containers, and leave room for expansion. Thaw it in the refrigerator and reheat thoroughly; add a little water or broth if the lentils have thickened it.
Cabbage and Green Lentil Soup keeps for about three to four days in the refrigerator when stored in a covered container. Cool it and refrigerate it promptly after cooking, then reheat only the portion you plan to eat.
Cabbage and Green Lentil Soup thickens as it sits because the lentils continue to absorb liquid. Stir in a little water or broth while reheating until it reaches the consistency you want; adding the liquid gradually helps preserve its flavor.
Vitamins
Vitamin K
48µg · 40% DV
Folate
139.2µg · 35% DV
B1
0.29mg · 24% DV
Vitamin C
19.68mg · 22% DV
Minerals
Copper
0.38mg · 42% DV
Manganese
0.84mg · 37% DV
Phosphorus
190mg · 27% DV
Iron
3.48mg · 19% DV
Sodium
432mg · 19% DV
Potassium ⭐
564mg · 17% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 173 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Cabbage and Green Lentil Soup brings together green lentils and cabbage in a gently simmered, home-style bowl. The combination appears in many everyday cooking traditions rather than belonging to one clearly defined regional origin; onions and other familiar soup vegetables can round it out.
As it cooks, the cabbage softens and turns mildly sweet, while the lentils stay pleasantly substantial and make the broth more filling. Serve it as a light main or a first course, especially in cooler weather; crusty bread and a squeeze of lemon are easy companions. It offers plant protein and fibre, making it a useful choice for a vegetable-forward meal. For a lighter bowl, keep added oil modest and let the vegetables and lentils provide the body.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.43g
MONOUNSATURATED
1.39g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 5.1:1
Above the ideal 4:1 (5.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.