New American Plate Challenge

Asian Lentil Soup

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Serves 8 servings

This recipe is an easy and delicious way to get healthy today. Lentils are rich in protein, fiber and cancer-fighting phytochemicals. In fact, a single cup of these pulses provides more than half your daily value of fiber. Paired with sautéed carrots, peppers and onions, this soup packs flavor and nutrition in one pot.


Ingredients

  • 1 Tablespoon
    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 Ounces
    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 Teaspoon
    fresh minced ginger
  • 2 Tablespoons
    low-sodium soy sauce
  • 1 Tablespoon
    organic hoisin sauce
  • 1/4 Teaspoon
    red pepper flakes or to taste
  • salt and freshly ground 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. Set aside.

  2. Add lentils and remainder of soup ingredients to sautéed vegetables, reserving parsley. Bring to a boil. Reduce heat, cover and simmer for 10 minutes.

  3. Garnish with parsley and serve.

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

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