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 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
Heat oil over medium heat in large pot. Sauté carrots, celery, bell pepper, onion and bok choy until tender, about 5 minutes. Set aside.
Add lentils and remainder of soup ingredients to sautéed vegetables, reserving parsley. Bring to a boil. Reduce heat, cover and simmer for 10 minutes.
Garnish with parsley and serve.
Makes 8 servings. Per serving: 1 cup.
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.
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