Try this SOUPer simple, cozy, nutritious, and budget-friendly soup!
Lentils are high in plant protein, fiber, all kinds of minerals (especially folate), and other plant chemicals that support our health. At only $1-2 per pound bag, they're a very inexpensive way to amp up your meal's nutritional value.
Cabbage contains powerful antioxidants that may be linked to lower levels of inflammation and inflammatory diseases, including cancer and heart disease. It's extremely low in calories, high in vitamin C, and only $1-2 for a small head.
Okay, time for the recipe! Please note: This uses both oregano and cilantro. I'm not sure they're supposed to go together... but this is my recipe, and I like it, soo... If you want to leave out the cilantro, feel free!
Ingredients
1 box vegetable broth + 1-2 cups of water
1 can diced tomatoes
1/2 cup brown lentils
1/2 cup split peas
2 leeks (or 1 other medium onion)
2 small sweet peppers
1 small head of cabbage
1 tsp oregano
1 tsp cilantro
1 tsp salt
1/2 tsp pepper
You could add any other vegetables or spices you want to in addition/instead! You might consider carrots, celery, garlic, or mushrooms.
Prep the Pot
Add the vegetable broth, tomatoes, lentils/peas, and the seasonings to the crockpot. It will cook at low for about 8 hours or high for at least 4 hours. (I did about 3 hours on high, 4 on low, actually... But you can adjust with out long you have. You just really want to make sure the lentils get soft.)
Dice the onion and peppers into bite-sized pieces. Add to the crock pot.
Chop the cabbage into large chunks. I'd recommend eights in each direction.
The cabbage will cook down a LOT. After is is cooked down, though, you can add an additional 1-2 cups of water, depending on how much broth you'd like the soup to have.
Nutrition Info:
I divided this into 3 servings, so I will tell you what's in 1/3 of the crockpot.
You should vary this based off your own needs, your hunger level, additional food served, etc.
Calories: 200
Fat: 0g
Carbohydrates: 48g
Fiber: 7g
Protein: 12g