1 cup (medium) of Lentil and cabbage kapuska (240 g) has 187 calories. That works out to 78 calories per 100 g. It contains 26.9 g of carbs, 8.9 g of protein, 6 g of fat and 9.1 g of fiber. Its 74.4 µg of Vitamin K covers 62% of the Daily Value. Its glycemic index is 29 (low), so it raises blood sugar slowly.

What is Lentil and cabbage kapuska?

Lentil and cabbage kapuska is a Turkish home-style stew of cabbage simmered with lentils, usually with onion and often tomato. The exact seasoning and amount of oil vary from one household to another, but the cabbage is cooked until tender and the lentils soft.

Its flavour is gently sweet from the cabbage, balanced by the savoury lentils and tomato. It can be served brothy or thick, usually warm as a main dish with bread or rice; yoghurt is another fitting accompaniment. Lentil and cabbage kapuska offers fibre and plant protein, making it a filling meat-free option. For a lighter pot, use less oil and build flavour with onion, herbs and spices.

Lentil and cabbage kapuska Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

11.2g

· 4% DV

Protein

3.7g

· 7% DV

Fat

2.5g

· 3% DV

Fiber

3.8g

· 14% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 55% · Protein 18% · Fat 27%

Lentil and cabbage kapuska Vitamins & Minerals

Vitamins

Vitamin K

31µg · 26% DV

Vitamin C

17.5mg · 19% DV

Folate

38µg · 10% DV

0.16mg · 9% DV

Minerals

Phosphorus

79mg · 11% DV

Sodium

210mg · 9% DV

Potassium ⭐

248mg · 7% DV

Iron

1mg · 6% DV

How Nutritious Is Lentil and cabbage kapuska?

Nutrient density

High

72/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

57/ 100

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.

Lentil and cabbage kapuska Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Lentil and cabbage kapuska

To burn the 78 calories in 100 g:

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

11min

Cycling

🏊

9min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Lentil and cabbage kapuska Processed?

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.

Does Lentil and cabbage kapuska Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Lentil and cabbage kapuska Good For?

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

Lentil and cabbage kapuska Fat Profile

SATURATED

0.35g

MONOUNSATURATED

1.55g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 6.8:1

Above the ideal 4:1 (6.8:1).

Compare Lentil and cabbage kapuska

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Foods Similar to Lentil and cabbage kapuska

🍅

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18 kcal

🥗

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18 kcal

🫑

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31 kcal

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20 kcal

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Frequently Asked Questions About Lentil and cabbage kapuska

What is lentil and cabbage kapuska?

Lentil and cabbage kapuska is a home-style cabbage stew cooked with lentils, usually with onion, tomato paste, and seasonings. It is a meat-free variation of kapuska, a cabbage dish popular in Turkish cooking, and is commonly served warm as a main meal.

How do you make lentil and cabbage kapuska?

To make lentil and cabbage kapuska, soften onion with tomato paste, add chopped cabbage, lentils, and water or stock, then simmer until the cabbage and lentils are tender. Add liquid as needed and stir occasionally so the lentils cook evenly.

Which lentils work best in lentil and cabbage kapuska?

Green or brown lentils work well in lentil and cabbage kapuska because they tend to keep their shape as they cook. Red lentils are also an option, but they soften much faster and can make the stew thicker and less distinct in texture.

What do you serve with lentil and cabbage kapuska?

Lentil and cabbage kapuska goes well with crusty bread, rice, or bulgur pilaf. For a Turkish-style meal, serve it with yogurt or cacık and a fresh salad. Those sides balance the warm, savory stew without requiring a complicated menu.

Is lentil and cabbage kapuska traditionally made with meat?

It can be made with meat, but lentil and cabbage kapuska is also commonly prepared as a meat-free home-style dish. Some cooks add minced meat or small pieces of beef; brown the meat with the onion first, then add the cabbage and lentils.

What kind of cabbage goes into lentil and cabbage kapuska?

Green or white cabbage is the usual choice for lentil and cabbage kapuska. Slice it into strips so it softens at a similar pace to the lentils. Tough central ribs can be included if you chop them more finely than the leaves.

Where does lentil and cabbage kapuska come from?

Lentil and cabbage kapuska is a Turkish home-style variation of kapuska, rather than a dish tied to one specific Turkish region. The name kapuska is related to the Slavic word “kapusta,” meaning cabbage, and cabbage stews are familiar across several cuisines.

Can you make lentil and cabbage kapuska with canned lentils?

Yes, canned lentils work in lentil and cabbage kapuska and save cooking time. Drain and rinse them, then stir them in after the cabbage has softened; simmer just long enough to heat through so they do not break apart.

Can you freeze lentil and cabbage kapuska?

Yes, lentil and cabbage kapuska can be frozen in airtight, portion-sized containers once cooled. The cabbage may become softer after thawing, but the stew is still suitable for reheating. Thaw it in the refrigerator and warm it thoroughly on the stove.

How long does lentil and cabbage kapuska keep in the fridge?

Lentil and cabbage kapuska keeps for about three days in a covered container in the refrigerator. Cool it and refrigerate it promptly after cooking, rather than leaving it out for an extended time. Reheat only the portion you plan to eat.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026