Orzo, Lentil, Flax Soup

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Ingredients

  • 50 mL (1/4 cup) butter.

  • 1 medium onion, finely chopped.

  • 1 medium carrot, finely chopped.

  • 1 celery stalk, finely chopped.

  • ½ green pepper, finely chopped.

  • 1.25 L (5 cups) boiling water.

  • 75 mL (1/3 cup) low sodium chicken soup base.

  • 10 mL (2 tsp) granulated garlic.

  • 1 bay leaf.

  • 10 mL (2 tsp) Worcestershire sauce.

  • 796 mL (28 oz ) can tomatoes w/ herbs and spices.

  • 75 mL (1/3 cup) orzo pasta or any small soup pasta.

  • 75 mL (1/3 cup) dried lentils, rinsed.

  • 5 mL (1 tsp) granulated sugar.

  • 75 mL (1/3 cup) Gold Top Organics flax seed.

Instructions

  • In a large pot, over medium to medium-low heat, melt butter.

  • Add onion, carrot, celery and green pepper. Gently saute over medium-low heat for 20 minutes, stirring occasionally.

  • Add lentils and vegetables to 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. 

Nutritional Information

Yield: 10 servings

Serving Size: 250 mL (1 cup)

Single Serving Nutrient Values:

Nutrient Value

Calories 153 kcal
Protein 5.7 g
Carbohydrates 15.8 g
Fibre 4.4 g
Fat 7.6 g
Polyunsaturates 1.6 g
Monounsaturates 1.6 g
Saturates 3.1 g
Cholesterol 15 mg
Sodium 1247 mg
Potassium 237 mg
Folate 53 mg