Ingredients
| Quantity | Ingredients |
|---|---|
| 1/4 cup | butter |
| 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 stock |
| 1 | clove garlic, chopped |
| 1 | bay leaf |
| 2 tsp | Worcestershire sauce |
| 1 | 28 oz (796 mL) can of tomatoes with herbs and spices |
| 1/3 cup | orzo paasta or any small soup pasta |
| 1/3 cup | dried lentils, rinsed |
| 1/3 cup | flaxseed |
Directions
1. In a large pot, over medium to medium-low heat, melt butter. 2. Add onion, carrot, celery, garlic and green pepper. Gently saute over medium-low heat for 20 minutes, stirring occasionally. 3. Add boiling water, chicken stock, bay leaf, Worcestershire sauce, tomatoes broken up with juice, orzo and lentils. Stir. 4. Slowly simmer for 1 hour with lid ajar, stirring occasionally until lentils are soft. 5. Add sugar and flaxseed. Stir and serve. Nutrition Information Per 1 cup serving: 153 calories, 7.6g total fat, 3.1g saturated fat, 4.4g dietary fibre, 15mg cholesterol, 1247mg sodium.
Source: Flax Council of Canada