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| Orzo, Lentil and Flax Soup |
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| Authored By: Flax Council of Canada |
| A tasty soup that will become a family favorite. |
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| Diet Type: Dairy Free |
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Ingredients:
- 1/4 cup canola oil
- 1 medium onion, finely chopped
- 1 medium carrot, finely chopped
- 1 celery stalk, finely chopped
- 1/2 green pepper, finely chopped
- 5 cups boiling water
- 1/3 cup low sodium chicken broth
- 2 teaspoons granulated garlic
- 1 bay leaf
- 2 teaspoons vegetarian Worcestershire sauce
- 28 ounce can tomatoes with herbs and spices; break up tomatoes
- 1/3 cup Orzo pasta, or any small soup pasta
- 1/3 cup dried lentils, rinsed
- 1 teaspoon granulated sugar
- 1/3 cup flax seed
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| Serves: 10 |
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| Cooking Time: Over one hour |
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| Instructions: |
| Heat oil in a large pot, over medium to medium-low heat. Add onion, 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. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 10 |
| Amount Per Serving |
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Calories 157
Calories from Fat 72 |
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| % Daily Value* |
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| Total Fat 8g |
12% |
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| Saturated Fat 1g |
4% |
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| Mono Fat 4g |
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| Poly Fat 3g |
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| Cholesterol 0mg |
0% |
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| Sodium 1210mg |
50% |
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| Total Carbs 18g |
6% |
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| Dietary Fiber 5g |
20% |
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| Sugars 0g |
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| Protein 5g |
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| Iron |
12% |
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| Calcium |
6% |
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| Vitamin B-6 |
10% |
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| Vitamin C |
22% |
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| Vitamin E |
9% |
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| Vitamin A |
23% |
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| Selenium |
13% |
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| Manganese |
25% |
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| Copper |
10% |
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| Zinc |
5% |
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| Potassium |
11% |
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| Phosphorus |
10% |
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| Magnesium |
11% |
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| Pantothenic acid |
4% |
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| Niacin |
8% |
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| Riboflavin |
6% |
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| Thiamin |
13% |
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| Folate |
18% |
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| * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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