Gold Top Organics
Your Experts in Essential Fatty Acids

Orzo, Lentil, Flax Soup

Ingredients

 

  • 50 mL (1/4 cup) butter.
  • 1 medium onion, finely chopped.
  • 1 medium carrot, finely chopped.
  • 1 celery stalk, finely chopped.
  • ½ green pepper, finely chopped.
  • 1.25 L (5 cups) boiling water.
  • 75 mL (1/3 cup) low sodium chicken soup base.
  • 10 mL (2 tsp) granulated garlic. 
  • 1 bay leaf.
  • 10 mL (2 tsp) Worcestershire sauce.
  • 796 mL (28 oz ) can tomatoes w/ herbs and spices. 
  • 75 mL (1/3 cup) orzo pasta or any small soup pasta.
  • 75 mL (1/3 cup) dried lentils, rinsed.
  • 5 mL (1 tsp) granulated sugar.
  • 75 mL (1/3 cup) Gold Top Organics flax seed.

Instructions


  • 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 lentils and vegetables to 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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Nutritional Information


Yield: 10 servings


Serving Size: 250 mL (1 cup)


Single Serving Nutrient Values:

 Nutrient  Value
 Calories  153 kcal
 Protein  5.7 g
 Carbohydrates
    Fibre
 15.8 g
 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 mg
   
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