New American Plate Challenge

Asian Lentil Soup

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.


  • 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


  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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