Easy Lentil Bok Choy Soup

14 110 300
Ingredients Minutes Calories
Prep Cook Servings
20 min 1 h 30 min 8
Easy Lentil Bok Choy Soup
Health Highlights

Ingredients


2 medium potato Sweet potato (washed and dried)
2 medium Yellow onion (roughly chopped)
2 clove(s) Garlic (minced)
1 cup Bok choy (rouhgly chopped)
1 cup chopped Carrots
2 medium Tomato (rouchly chopped)
1 tsp Rosemary, fresh
3 tbsp Extra virgin olive oil
1/4 tsp Cayenne pepper
1/2 tsp Herbes de provence
1 tsp Sea Salt
2 1/2 cup Pink lentils, raw (rinsed, drained)
4 cup Vegetable stock/broth, low sodium
5 cup Water (for a thicker soup - see notes)

Instructions


  1. Microwave the sweet potatoes. Pierce them in a few places with a fork, place them on a paper towel, and microwave on high for 3 minutes. Turn them over and microwave for 2 more minutes or until fork-tender. Be careful when removing the sweet potato from the microwave - it will be hot. Allow it to rest for 2 minutes, then cut it in half.
  2. Separate the sweet potato flesh from the skin and place it in a bowl. Discard the skin and set the flesh aside. 
  3. Meanwhile, place the onions, garlic, Bok choy, carrots, garlic, tomatoes, and rosemary in a food processor or blender and process until vegetables are finely chopped. 
  4. Warm olive oil in a large pot over medium heat, add the vegetable mixture, cayenne, Herbes de Provence, and sea salt, and cook for 5 minutes.
  5. Add sweet potato, water, vegetable stock, and lentils to the pot. Stir well to mix and cook on low for 90 minutes, stirring occasionally. 
  6. Serve with a slice of your favorite bread or roll and enjoy.

Notes:

Quick Tips:

  • If you prefer a thicker soup, add half of the water, then gradually add the rest as needed to reach the desired soup consistency.
  • If using canned lentils, omit the water from the recipe.

Nutrition Facts

Per Portion

Calories 300
Calories from fat 60
Calories from saturated fat 8.8
Total Fat 6.7 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.7 g
Monounsaturated Fat 9.4 g
Cholesterol 0
Sodium 363 mg
Potassium 637 mg
Total Carbohydrate 48 g
Dietary Fiber 8.9 g
Sugars 4.6 g
Protein 16.3 g

Dietary servings

Per Portion


Meat Alternative 1.2
Vegetables 3.2

Energy sources


Pygal58%464.83975554224617217.4115679846794420%299.98638006011686231.026145007701522%324.73299124141414126.8412130178478558%20%22%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Soup




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