Healthy Recipes
Authored By:  Flax Council of Canada
A tasty soup that will become a family favorite.
Diet Type: Dairy Free
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
  • Serves: 10
    Cooking Time: Over one hour
    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 
    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.
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