Orzo, Lentil and Flax Soup
A tasty soup that will become a family favourite.
| 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 |
- 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 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.
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 | ||
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