Welcome to February, and a month of soup recipes! Asian Lentil Soup
Asian Lentil Soup
Cold weather and soup go hand-in-hand. Adding ginger to hot soup increases its’ warming factor, and its’ flavor factor. I know my friends and family in Minnesota don’t feel sorry for me (or any of us here in Las Vegas) when we say it’s cold here, but on the day I tested this recipe the local temperature was 39 degrees.That’s cold for us. (It was -2 degrees in Minnesota.) No matter where you are, when the weather turns cold, it’s the perfect time for a fire in the fireplace and nice warm soup. This soup has a powerful gingery flavor to it, and the lentils take the nutritional value through the roof! (Maybe taking the roof off was a bad analogy for a cold day!)
Ginger is used mainly for adding flavor to recipes, but it also has tremendous anti-oxidant and anti-inflammatory properties. Lentils are an inexpensive plant source of fiber and protein, a combination that leaves you feeling full and satisfied. They help control blood sugar and cholesterol, are heart healthy, and low in calories. Because they can be served hot or cold, lentils can (and should!) be a part of our diets year round, not just during cold weather soup season.
Makes 8 servings
• 1 TBLSP 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 no salt added lentils (or cook 1 cup dry lentils per pack directions)
• 3 cups low-sodium vegetable broth
• 4 cloves garlic, minced
• 1 tsp fresh minced ginger
• 2 TBLSP low-sodium soy sauce
• 1 TBLSP organic hoisin sauce
• ¼ tsp red pepper flakes or to taste
• Fresh parsley 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
Give this recipe a try. Serve it up by a nice warm fire on a chilly desert day with someone you love!
As always, happy and healthy eating from the staff at Elevate Sports Performance and Chiropractic.
serving size = 1 cup
Per serving: 155 calories, 3 g total fat (less than 1 g saturated fat), 24 g carbs, 10 G protein, 8 g dietary fiber, 230 mg sodium (source American institute for cancer research.)
Thanks to Dignity Health Magazine, St. Rose Dominican and Strosereach.org for this yummy recipe!