Asian Lentil Soup

Asian Lentil Soup

February is Cancer Prevention Month and we’re challenging everyone to Do Something every day to lower cancer risk. This recipe is an easy and delicious way to get healthy today. Lentils are rich in protein, fiber and cancer-fighting phytochemicals.

CAL/SERV :

155

PREP TIME :

N/A

YIELDS :

8 SERVINGS

COOK TIME:

N/A

INGREDIENTS
  • 1 Tbsp. sesame oil
  • 2 medium carrots, sliced thin
  • 2 celery stalks, sliced thin
  • 1 medium red bell pepper, diced
  • 1 small onion, chopped medium
  • 1 bunch bok choy, chopped (use green leaves and 2 inches of white stalk)
  • 2 (15 oz) cans no salt added lentils (or cook 1 cup dry lentils per package direction)
  • 3 cups low-sodium vegetable broth
  • 4 cloves garlic, minced
  • 1 tsp. fresh minced ginger
  • 2 Tbsp. low-sodium soy sauce
  • 1 Tbsp. organic hoisin sauce
  • 1/4 tsp. red pepper flakes or to taste
  • Salt and pepper to taste
  • Fresh parsley finely chopped to garnish

 

INSTRUCTIONS
  1. Heat oil over medium heat in large pot. Sauté carrots, celery, bell pepper, onion and bok choy until tender, about 5 minutes. 
  2. Set aside.
  3. Add lentils and remainder of soup ingredients to sautéed vegetables, reserving parsley. Bring to a boil. Reduce heat, cover and simmer for 10 minutes.
  4. Garnish with parsley and serve.

Nutrition (per serving):

155 calories, 3 g total fat (<1 g saturated fat),
24 g carbohydrate, 10 g protein, 8 g dietary fiber, 230 mg sodium.

 Courtesy of American Institute for Cancer Research