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Asian lentil soup

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Makes 8 servings.


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 cans (15 ounces each) 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 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.

Nutrition information

Serving size: 1 cup. Amount per serving: 155 calories, 3g total fat (less than 1g saturated fat), 24g carbohydrates, 10g protein, 8g dietary fiber, 230mg sodium.

Source: American Institute for Cancer Research

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