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Sunday, September 05, 2010

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Orzo, Lentil and Flax Soup 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. Printable Version E-mail a Friend

Blueberry Cake with Walnut Topping Rice syrup is like a very mild honey. If other sugars are substituted, ... Nutrition Facts Serving Size: 1 Servings per Recipe: 10 Amount Per Serving  Calories 157 Calories from Fat 72  % Daily Value* Total Fat 8g 12%   Saturated Fat 1g 4%   Mono Fat 4g     Poly Fat 3g   Cholesterol 0mg 0% Sodium 1210mg 50% Total Carbs 18g 6%   Dietary Fiber 5g 20%   Sugars 0g   Protein 5g   Iron 12% Calcium 6% Vitamin B-6 10% Vitamin C 22% Vitamin E 9% Vitamin A 23% Selenium 13% Manganese 25% Copper 10% Zinc 5% Potassium 11% Phosphorus 10% Magnesium 11% Pantothenic acid 4% Niacin 8% Riboflavin 6% Thiamin 13% Folate 18% * 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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