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Asian Lentil Soup

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February 6, 2014 | Issue 490

Cancer Prevention Month

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. 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.

Makes 8 servings.

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.

  • 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

Directions

  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.

 

 

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Grocery list

Sesame oil
Carrots
Celery
Red bell pepper
Onion
Bok choy
No salt added lentils
Low-sodium vegetable broth
Garlic
Ginger
Low-sodium soy sauce
Organic hoisin sauce
Red pepper flakes
Salt and pepper
Parsley

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Cancer Prevention Month

Foods that Fight Cancer: Legumes

Recipe Extra:
Red Lentil Dal

Did You Know?

Lentils’ easy preparation requires no soaking like other dried beans, so you can go from pantry to table in about half an hour, depending on the type of lentil you choose.

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