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
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)
- 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.
- 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.
- Add tomatoes and orzo; return to simmer. Cook, covered, until lentils and orzo are tender, about 15 minutes.
- 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.