Recipe: Asian Lentil Soup (using carrots and bok choy)
SoupsASIAN LENTIL SOUP
"This soup is a tasty, healthy and easy addition to your menu. Combine fiber-filled lentils with colorful carrots, celery, red bell peppers and bok choy for a wonderful medley of flavor and nutrition."
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 cans (15 oz 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 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. Saut carrots, celery, bell pepper, onion and bok choy until tender, about 5 minutes. Set aside.
Add lentils and remainder of soup ingredients to sauteed 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.
SERVING SUGGESTION:
Pair this soup with a grilled cheese sandwich for a quick and easy dinner during the busy holiday season. Lightly brush slices of whole-wheat bread with olive oil, place oiled side down in a skillet over medium-high heat. Add a slice of natural cheese, top with another slice of bread, flip when the cheese begins to soften and serve when bread is golden brown.
ABOUT LENTILS:
Lentils are legumes - related to beans and peanuts - and are rich in protein and the B vitamin folate. They are believed to have originated in the Near East and then spread to the Mediterranean and farther east, and they are still popular in those cuisines today.
The combination of garlic, ginger, soy and hoisin sauces power the flavor. Soy sauce is an ancient liquid seasoning used in China as early as the twelfth century BCE. Hoisin sauce is a thick, dark sauce made of soybean paste, chilies and salt and is sometimes referred to as Chinese barbecue sauce - sweet, salty, spicy and tangy all at the same time.
Source: the American Institute for Cancer Research
"This soup is a tasty, healthy and easy addition to your menu. Combine fiber-filled lentils with colorful carrots, celery, red bell peppers and bok choy for a wonderful medley of flavor and nutrition."
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 cans (15 oz 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 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. Saut carrots, celery, bell pepper, onion and bok choy until tender, about 5 minutes. Set aside.
Add lentils and remainder of soup ingredients to sauteed 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.
SERVING SUGGESTION:
Pair this soup with a grilled cheese sandwich for a quick and easy dinner during the busy holiday season. Lightly brush slices of whole-wheat bread with olive oil, place oiled side down in a skillet over medium-high heat. Add a slice of natural cheese, top with another slice of bread, flip when the cheese begins to soften and serve when bread is golden brown.
ABOUT LENTILS:
Lentils are legumes - related to beans and peanuts - and are rich in protein and the B vitamin folate. They are believed to have originated in the Near East and then spread to the Mediterranean and farther east, and they are still popular in those cuisines today.
The combination of garlic, ginger, soy and hoisin sauces power the flavor. Soy sauce is an ancient liquid seasoning used in China as early as the twelfth century BCE. Hoisin sauce is a thick, dark sauce made of soybean paste, chilies and salt and is sometimes referred to as Chinese barbecue sauce - sweet, salty, spicy and tangy all at the same time.
Source: the American Institute for Cancer Research
- Post Reply
- Post New
- Save to Recipe Box
ADVERTISEMENT
Random Recipes from:
Soups
Soups
- Escarole and Bean Soup (using pesto)
- Spicy Black Bean-and-Sausage Soup
- Vegetable Chicken Noodle Soup (using canned mixed vegetables)
- Kabocha (Squash Chowder)
- Lexie's on the River Asparagus Vichyssoise (blender)
- Tortilla Lime Soup (but just lime juice in it)
- Hawkeye-Hillbilly Bean Soup
- Creamy Potato Soup (using instant mashed potatoes, 1970's)
- Butternut Velvet Soup with Leeks
- Winter Pistou Soup with Spinach-Parsley Pesto
UPLOAD AN IMAGE
Allowed file types: .gif .png .jpg .jpeg
Allowed file types: .gif .png .jpg .jpeg
POST A REPLY
Post a Request - Answer a Question
Share a Recipe
Thank You To All Who Contribute
Post a Request - Answer a Question
Share a Recipe
Thank You To All Who Contribute
- Do not use the message boards for advertising or solicitation of our visitors.
- Do not post personal data about yourself or others such as resumes, phone numbers, addresses, etc.
- Be kind. Rude or offensive posts are not acceptable. If you should find a posting that is objectionable to you please do not post a response. E-mail a message to: help@recipelink.com If a complaint is made against a message it is removed.
- Choose the board topic that best suits your post. Off topic messages may be moved or removed. Posts of the same request to more than one message board will be deleted.
- Please do not request that responses be e-mailed directly to you - we work together as a group and we all want to enjoy the replies!
- Please keep posting of URLs to a minimum and limited to exact responses to requests. Posts with links included are removed if they are inaccurate, if they don't lead to the exact answer to the request or if the site content doesn't meet our criteria for sites we link to.
- E-mail all site-related questions and comments to:help@recipelink.com
-
The message
boards are monitored and not all posts are accepted. We reserve the right to
modify, move, use or remove (or not remove) information posted at our discretion
and without prior notification or explanation. Failure to follow the guidelines
may result in loss of access. These guidelines are subject to change without
notice.
Not required, but a request:
Please take a moment to post a thank you to those that take the time (sometimes hours) to find the recipe or information you requested!
Thank you for participating!
POST A NEW MESSAGE
Post a Request - Answer a Question
Share a Recipe
Thank You To All Who Contribute
Post a Request - Answer a Question
Share a Recipe
Thank You To All Who Contribute
- Do not use the message boards for advertising or solicitation of our visitors.
- Do not post personal data about yourself or others such as resumes, phone numbers, addresses, etc.
- Be kind. Rude or offensive posts are not acceptable. If you should find a posting that is objectionable to you please do not post a response. E-mail a message to: help@recipelink.com If a complaint is made against a message it is removed.
- Choose the board topic that best suits your post. Off topic messages may be moved or removed. Posts of the same request to more than one message board will be deleted.
- Please do not request that responses be e-mailed directly to you - we work together as a group and we all want to enjoy the replies!
- Please keep posting of URLs to a minimum and limited to exact responses to requests. Posts with links included are removed if they are inaccurate, if they don't lead to the exact answer to the request or if the site content doesn't meet our criteria for sites we link to.
- E-mail all site-related questions and comments to:help@recipelink.com
-
The message
boards are monitored and not all posts are accepted. We reserve the right to
modify, move, use or remove (or not remove) information posted at our discretion
and without prior notification or explanation. Failure to follow the guidelines
may result in loss of access. These guidelines are subject to change without
notice.
Not required, but a request:
Please take a moment to post a thank you to those that take the time (sometimes hours) to find the recipe or information you requested!
Thank you for participating!