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Why You'll Love This healthy meal prep crockpot lentil soup with cabbage and kale
- Easy to Make: This recipe is incredibly simple, requiring minimal preparation and effort.
- Packed with Nutrients: Lentils, cabbage, and kale are all nutrient-dense ingredients that provide a boost of vitamins, minerals, and antioxidants.
- Meal Prep Friendly: This recipe makes a large batch that can be refrigerated or frozen for later, making it perfect for meal prep.
- Customizable: Feel free to add your favorite spices, herbs, or ingredients to make the recipe your own.
- Comforting and Delicious: The combination of lentils, cabbage, and kale creates a flavorful and comforting soup that's perfect for chilly days.
- Versatile: This recipe can be served as a main course, side dish, or even as a snack.
- Affordable: The ingredients used in this recipe are relatively inexpensive, making it a budget-friendly option.
- Freezer-Friendly: The soup can be frozen for up to 3 months, making it a great option for meal prep or future meals.
Ingredient Breakdown
The key ingredients in this recipe are lentils, cabbage, kale, onions, garlic, and vegetable broth. Lentils provide a boost of protein and fiber, while cabbage and kale add a dose of vitamins and antioxidants. Onions and garlic add a depth of flavor, and vegetable broth helps to bring all the ingredients together. When selecting these ingredients, choose fresh and organic options whenever possible. For the lentils, look for green or brown lentils, as they hold their shape well and provide a nice texture. For the cabbage and kale, choose fresh, crisp leaves that are free of blemishes. As for the onions and garlic, opt for sweet onions and fresh garlic for the best flavor.
How to Make healthy meal prep crockpot lentil soup with cabbage and kale
Chop 1 large onion and 3 cloves of garlic. Make sure to chop them finely, as they will add a depth of flavor to the soup.
Heat 2 tablespoons of olive oil in a pan over medium heat. Add the chopped onions and garlic and sauté until they are translucent and fragrant.
Add 1 cup of dried green or brown lentils, 4 cups of vegetable broth, and 1 can of diced tomatoes to the crockpot. Stir well to combine.
Add 1 head of chopped cabbage and 2 cups of chopped kale to the crockpot. Stir well to combine.
Season the soup with salt, pepper, and your favorite spices. Simmer the soup on low for 6-8 hours or on high for 3-4 hours.
Serve the soup hot, garnished with chopped fresh herbs and a dollop of yogurt or sour cream, if desired.
Tips for Perfect Results
Fresh ingredients will result in a more flavorful and nutritious soup. Choose fresh, crisp cabbage and kale, and use sweet onions and fresh garlic for the best flavor.
Lentils can become mushy and unappetizing if overcooked. Check the soup regularly to ensure the lentils are tender but still hold their shape.
A squeeze of fresh lemon juice can add a bright, tangy flavor to the soup. Add it towards the end of cooking time to preserve the flavor and nutrients.
Feel free to experiment with different spices and herbs to make the recipe your own. Some options include cumin, paprika, and dried thyme.
Add some diced chicken or sausage to the soup to make it a one-pot meal. This will add protein and make the soup more filling.
The soup can be frozen for up to 3 months. Simply thaw and reheat when you're ready for a delicious, comforting meal.
Common Mistakes to Avoid
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Not Soaking the Lentils: Failing to soak the lentils can result in a longer cooking time and a less tender texture. To fix this, simply soak the lentils in water for at least 30 minutes before cooking.
Fix: Soak the lentils in water for at least 30 minutes before cooking to reduce cooking time and improve texture.
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Overcooking the Vegetables: Overcooking the vegetables can result in a mushy, unappetizing texture. To fix this, simply check the soup regularly to ensure the vegetables are tender but still crisp.
Fix: Check the soup regularly to ensure the vegetables are tender but still crisp. Adjust cooking time as needed to avoid overcooking.
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Not Adjusting the Seasoning: Failing to adjust the seasoning can result in a bland, unappetizing flavor. To fix this, simply taste the soup regularly and adjust the seasoning as needed.
Fix: Taste the soup regularly and adjust the seasoning as needed to ensure a balanced, delicious flavor.
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Not Using Fresh Herbs: Using dried or stale herbs can result in a less flavorful soup. To fix this, simply use fresh herbs whenever possible.
Fix: Use fresh herbs whenever possible to add a bright, fresh flavor to the soup.
Variations & Substitutions
Add some heat to the soup by adding diced jalapeños or serrano peppers. This will add a spicy kick and a burst of flavor.
Add some Italian flair to the soup by adding diced tomatoes, garlic, and basil. This will add a rich, savory flavor and a pop of color.
Make the soup vegan by substituting the chicken broth with vegetable broth and omitting any animal products. This will result in a delicious, plant-based soup.
Add some protein to the soup by adding sliced sausage. This will add a meaty flavor and a satisfying texture.
Add some roasted vegetables to the soup for added flavor and nutrition. Simply roast the vegetables in the oven with some olive oil and seasoning before adding them to the soup.
Add some earthy flavor to the soup by adding sliced mushrooms. This will add a rich, savory flavor and a meaty texture.
Storage & Make-Ahead
The soup can be stored at room temperature for up to 2 hours. Make sure to keep it covered and away from direct sunlight.
The soup can be refrigerated for up to 5 days. Make sure to store it in an airtight container and keep it covered. Reheat the soup gently over low heat, adding a splash of water if needed to achieve the desired consistency.
The soup can be frozen for up to 3 months. Simply transfer the cooled soup to an airtight container or freezer bag, making sure to remove as much air as possible before sealing. When you're ready to eat it, simply thaw the soup overnight in the refrigerator or reheat it gently over low heat, adding a splash of water if needed to achieve the desired consistency.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I use canned lentils?
While canned lentils can be convenient, they are often high in sodium and may lack the texture and flavor of cooked lentils. If you do choose to use canned lentils, make sure to rinse them well and adjust the seasoning accordingly.
Can I add other vegetables to the soup?
Absolutely! Feel free to add your favorite vegetables to the soup, such as diced carrots, sliced bell peppers, or chopped zucchini. Just be sure to adjust the cooking time accordingly and add the vegetables at the right time to ensure they are tender but still crisp.
Can I make this soup in a pressure cooker?
Yes! You can make this soup in a pressure cooker, such as an Instant Pot. Simply sauté the onions and garlic, add the remaining ingredients, and cook for 20-25 minutes. Let the pressure release naturally before serving.
Can I freeze the soup in individual portions?
Yes! You can freeze the soup in individual portions, such as in ice cube trays or small containers. Simply thaw and reheat as needed. This is a great way to enjoy the soup throughout the week or to meal prep for a busy schedule.
Can I make this soup gluten-free?
Yes! Simply substitute the vegetable broth with a gluten-free option and be sure to check the ingredients of any store-bought broth or spices to ensure they are gluten-free. You can also add gluten-free grains, such as brown rice or quinoa, to the soup for added texture and nutrition.
Can I make this soup in a slow cooker?
Yes! Simply sauté the onions and garlic, add the remaining ingredients, and cook on low for 6-8 hours or on high for 3-4 hours. This is a great way to come home to a warm, comforting bowl of soup after a long day.
healthy meal prep crockpot lentil soup with cabbage and kale
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 cups chopped cabbage
- 2 cups chopped kale
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1 bay leaf
- 1 can (14.5 oz) diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon salt
- 1/2 teaspoon black pepper
Instructions
- Step 1: Prepare the ingredients. Rinse the lentils and drain them. Chop the cabbage, kale, onion, and garlic.
- Step 2: Add ingredients to the crockpot. Add the lentils, chopped cabbage, kale, onion, garlic, thyme, rosemary, and bay leaf to the crockpot.
- Step 3: Add the diced tomatoes and broth. Add the diced tomatoes and vegetable broth to the crockpot. Season with salt and pepper.
- Step 4: Cook the soup. Cook the soup on low for 6 hours or high for 3 hours.
- Step 5: Remove the bay leaf. Remove the bay leaf from the soup and discard it.
- Step 6: Serve and enjoy. Serve the soup hot, garnished with chopped fresh herbs if desired.
Recipe Notes
- Storage tip: Store the cooked soup in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.
- Make ahead: Prepare the ingredients and add them to the crockpot the night before, then cook the soup in the morning.
- Substitution: Swap the kale for spinach or collard greens if desired.
- Pro tip: Use a slow cooker liner to make cleanup easier.
