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Lentil-Orzo Soup

This soup is very low in calories and fat.  Lentils are high in protein, folic acid, potassium, iron, magnesium, and phytochemicals.  Flax seed was added to this recipe to provide a little fiber and omega-3 fatty acids. 

Serves: 1 cup

Ingredients

2 tsp olive oil 

1 cup chopped onion (1 medium) 

1 cup chopped carrots 

4 garlic cloves (minced) 

6 cups reduced sodium chicken broth (48oz can) 

1 cup brown lentils (picked over and rinsed) 

1 tsp dried thyme 

1 bay leaf 

1 (14.5 oz) can diced tomatoes 

3/4 cup dried orzo pasta 

2 tbsp lemon juice 

Freshly ground pepper to taste 

1/4 cup flax seed (ground) 

1/3 cup chopped fresh parsley (optional) 

Directions

  1. Heat oil in a Dutch oven or heavy soup pot over medium heat.  Add onion and carrots; cook, stirring frequently, until softened, 3-4 minutes.
  2. Add garlic and cook, stirring, 30 seconds.  Add broth, lentils, thyme, and by leaf; bring to a simmer.  Reduce heat to low, cover, and simmer for 30 minutes.
  3. Add tomatoes and orzo; return to simmer.  Cook, covered, until lentils and orzo are tender, about 15 minutes.
  4. Discard bay leaf.  Stir in lemon juice, pepper, and flax seed.  Garnish each serving with a sprinkling of parsley, if desired.  Makes 8 (1 cup) servings.