Friday, September 24, 2010

Orzo, Lentil and Roasted Flax Seed Soup

A tasty soup that will become a family favorite. Serves 10. Serving Size: 250 ml (1 cup).


Prep Time: 15 minutes
Cook Time: 1 hour + 20 minutes.

1/4 cup (50 ml) butter
1 medium onion, finely chopped
1 medium carrot, finely chopped
1 celery stalk, finely chopped
1/2 green pepper, finely chopped
5 cups (1.25 L) boiling water
1/3 cup (75 ml) low sodium chicken soup base
2 tsp. (10 ml) granulated garlic
1 bay leaf
2 tsp. (10 ml) Worcestershire sauce
28 oz. (796 ml) can tomatoes with herbs & spices; break up tomatoes
1/3 cup (75 ml) orzo pasta or any small soup pasta
1/3 cup (75 ml) dried lentils, rinsed
1 tsp. (5 ml) granulated sugar
1/3 cup (75 ml) Roasted Flax For Nutrition seeds


In a large pot, over medium to medium-low heat, melt butter. Add onion, carrot, celery and green pepper. Gently sauté 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 Roasted Flax For Nutrition seeds. Stir and serve.

Courtesy of the Flax Council of Canada.

Nutritional Facts (per serving)

Energy 153 kcal
Protein 6 g
Total Fat 7.6 g
Polyunsaturated fat 2 g
Monounsaturated fat 2 g
Saturated fat 3 g
Carbohydrates 16 g
Dietary Fibre 4 g
Sodium 1247 mg
Potassium 237 mg


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