Cabbage Roll Soup (With Extra Fiber)

stuffed cabbage soup served in a bowl with lentils.

Cabbage Roll Soup (With Extra Fiber)

Course: Soup

Cuisine: American

Keyword: cabbage roll soup, stuffed cabbage soup

Prep Time: 10

Cook Time: 40

Total Time: 50

Servings:

Calories: 384kcal

Author: Megan Gilmore

This stuffed cabbage soup is a complete meal in a bowl, with plenty of fiber, protein, and veggies in each bite. Instead of using rice, this recipe uses dried lentils, but don't let that scare you away. They plump up in 30 minutes, just like rice, but increase the overall fiber and protein. As a result, this recipe has 35 grams of protein and 14 grams of fiber per serving, all for under 400 calories.

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Ingredients

1 tablespoon olive oil
1 yellow onion , chopped
1 pound lean ground beef (93% lean)
fine sea salt and black pepper
2 garlic cloves , minced
1 teaspoon dried oregano
1 teaspoon smoked paprika
¼ teaspoon crushed red pepper flakes
28 -ounce can crushed tomatoes
½ cup dried green or brown lentils
12 to 16 ounces shredded cabbage
1 tablespoon maple syrup

Instructions

Heat a 5-quart or larger pot over medium-high heat and add a drizzle of olive oil. Once the surface is hot (about 2 minutes), add the onion and cook until it starts to soften, about 5 minutes. Then add the ground beef, 1 teaspoon of salt, and a ¼ teaspoon of ground black pepper. Use a sturdy spatula to break up the meat into small pieces until it's fully browned, about 8 more minutes.
Once the meat is cooked, add the minced garlic, oregano, paprika, and red pepper flakes. Stir until they smell fragrant, about 1 more minute.
Add the canned tomatoes and juices, plus the dried lentils, and shredded cabbage. Pour 6 cups of water into the pot and bring it to a boil over high heat. (Note: You'll need to add more salt later, but don't do it now. It can affect how quickly the lentils cook.) Once the soup is vigorously boiling, cover the pot with a lid and lower the heat. Simmer until the lentils are tender, about 25 minutes.
When the timer goes off, remove the lid and check the lentils for tenderness. I use a fork to lift out a few and taste-test, to make sure they don't have a bite to them anymore. Once the lentils are tender, season with another 1 teaspoon of salt and add the maple syrup. Stir well and taste-test again. I usually add another ½ teaspoon of salt after that, but your taste buds can determine the final flavor. As soon as you're happy with it, it's ready to serve.

Notes

Nutrition information is for 4 hearty servings, or about 2 1/2 cups per serving, assuming you get 10 cups total from this recipe. This information is automatically calculated using an online ingredient database, so it's just an estimate, not a guarantee.

Nutrition