Ingredients
Scale
- 1 tablespoon olive oil
- 1 medium onion, diced
- 1 clove garlic, minced
- 2 medium carrots, sliced (~1 cm rounds)
- 2 medium potatoes, chopped (~3 cm)
- ¼ white cabbage, roughly shredded
- ¼ teaspoon hot pepper flakes
- 1 teaspoon sea salt, to taste
- 50 ml (¼ cup) red wine
- 400 grams (14 oz) canned diced tomatoes
- 800 ml (3 ⅓ cups) water or vegetable broth
- 120 grams (½ cup) green lentils
- ½ teaspoon black pepper
- 2 teaspoons herbes de provence
- 70 grams (¾ cup) whole grain pasta
Instructions
- Heat a large soup pot over medium heat. Once the pot is heated, add the olive oil.
- Add the onion and garlic and sauté until translucent, 3-4 minutes.
- Add the carrots and potatoes. Cook for about five minutes, until softened slightly. They’ll cook through once the liquid is added.
- Add the cabbage, hot pepper flakes, and salt, and cook for another five minutes, then deglaze with the red wine.
- Stir in the canned tomatoes. The water or broth used is equivalent to two cans-full from the tomatoes, so you can simply fill the can twice and measure that way. Add the water or broth.
- Cover and increase the heat to high to bring the soup to a boil. Add the lentils. Reduce to a simmer and cook, covered, for 15 minutes.
- Taste the soup for seasoning and add more salt if needed. Stir in the herbs and black pepper. Add the pasta and cook according to package instructions.
- Taste again (pasta will absorb a significant amount of salt) and serve. Leftovers keep well, but are best with the pasta cooked separately if you plan on storing. Refrigerate for up to three days or freeze up to a month in a sealed container.
Notes
- Green lentils work best, but you can substitute with red lentils for a quicker cook time.
- Red cabbage can be used for a slightly different flavor and color.
- This soup is low in calories and high in fiber, making it great for weight loss.
- For extra flavor, try adding a splash of lemon juice or a sprinkle of Parmesan cheese before serving.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegan
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 8g
- Sodium: 600mg
- Fat: 4g
- Saturated Fat: 0.5g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg