Courtesy of Our Daily Bread
http://www.ourdailybreadbr.com

Orzo, Lentil and Flax Soup

Diet Type: Dairy Free

Cooking Time: Over one hour

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
 
Directions:

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.

Servings: 10

Author: Flax Council of Canada

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 10
Amount Per Serving 
Calories 157
Calories from Fat 72
 % Daily Value*
Total Fat 8g12%
  Saturated Fat 1g4%
  Mono Fat 4g 
  Poly Fat 3g 
Cholesterol 0mg0%
Sodium 1210mg50%
Total Carbs 18g6%
  Dietary Fiber 5g20%
  Sugars 0g 
Protein 5g 
Iron12%
Calcium6%
Vitamin B-610%
Vitamin C22%
Vitamin E9%
Vitamin A23%
Selenium13%
Manganese25%
Copper10%
Zinc5%
Potassium11%
Phosphorus10%
Magnesium11%
Pantothenic acid4%
Niacin8%
Riboflavin6%
Thiamin13%
Folate18%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.