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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 and it is loaded with healthy cancer-fighting ingredients. Lentils are rich in protein, fiber and cancer-fighting phytochemicals. In fact, a single cup of these provides more than half your daily value of fiber. Paired with garlic, bok choy, sautéed carrots, peppers and onions, this soup packs flavor and nutrition in one pot.

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
Himalayan or sea salt and pepper to taste
Fresh parsley finely chopped to garnish

*Make your own soy-free soy sauce substitute with one of the recipes here:

Healthy Soy Sauce Substitutes

(As always, choose organic content and fresh content as much as possible for the healthiest recipe. Also, wash all fruits and vegetables before cutting or adding to the recipe.)

  

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.


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.

Original recipe and image source: aicr.org

    

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