Orzo, Lentil and Flax Soup
50 mL |
butter |
1/4 cup |
1 medium |
onion, finely chopped |
1 |
1 medium |
carrot, finely chopped |
1 |
1 |
celery stalk, finely chopped |
1 |
0.5 |
green pepper, finely chopped |
½ |
1.25 L |
boiling water |
5 cups |
75 mL |
low sodium chicken soup base |
1/3 cup |
10 mL |
granulated garlic |
2 tsp |
1 |
bay leaf |
1 |
10 mL |
Worcestershire sauce |
2 tsp |
796 mL can |
tomatoes with herbs and spices; break up tomatoes |
28 oz |
75 mL |
orzo pasta or any small soup pasta |
1/3 cup |
75 mL |
dried lentils, rinsed |
1/3 cup |
5 mL |
granulated sugar |
1 tsp |
75 mL |
flax seed |
1/3 cup |
- Add onion, carrot, celery and green pepper. Gently saute over medium-low heat for 20 minutes, stirring occasionally.
- Add boiling water, soup base, granulated garlic, bay leaf, Worcestershire sauce, tomatoes with juice, orzo and lentils. Stir.
- Slowly simmer for 1 hour with lid ajar, stirring occasionally until lentils are soft.
- Add sugar and flax seed. Stir and serve.
In a large pot, over medium to medium-low heat, melt butter.
Yield: 10 servings
Serving Size: 250 mL (1 cup)
Single Serving Nutrient Values
Calories |
153 |
Sodium |
1247 mg |
Protein |
5.7 g |
Potassium |
237 mg |
Carbohydrate |
15.8 g |
Folate |
53 mg |
Fibre |
4.4 g |
||
Fat |
7.6 g |
||
Polyunsaturates |
1.6 g |
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Source: http://www.flaxcouncil.ca/
