SOUPS & SALADS |
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| 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 |
| 1/2 | green pepper, finely chopped | 1/2 |
| 1.25 litre | 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 | ground 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 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 ground flax seed. Stir and serve. Yield- 10 servings Serving Size 250 mL (1 cup) |
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| Single Serving Nutrient Values |
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| Calories | 153 |
| Protein | 5.7 g |
| Carbohydrate | 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 µg |