1 hr 10 mins
C & D's Mommy's Note:
Yet another of my soups for hubby. (you know, the guy that had a heart attack last year...) This one is low cal, low sodium and low cholesterol.
My Private Note
Units: US | Metric
- 2 teaspoons margarine
- 1 medium onion, chopped
- 1 -2 garlic clove, finely chopped
- 1/2 cup dried lentils
- 1 cup water
- 3 (429 ml) cans low sodium chicken broth (I make my own broth and use about a litre and a half)
- 2 large carrots, peeled and thinly sliced
- 2 medium red potatoes, cubed (I leave skins on for extra nutrition)
- 1/2 teaspoon dried marjoram
- 1/2 teaspoon dried tarragon
- 1/2 teaspoon pepper
- 1 cup frozen peas (you can use canned if you want but that will increase the sodium content)
- 1/2 cup uncooked orzo pasta (can substitute with small pasta of any shape)
- 1 (14 1/2 ounce) can diced tomatoes with juice (I use the low sodium of course!)
- 1In a large pot, melt margarine, add onion and garlic. Cook over medium heat until onion is softened.
- 2Add all remaining ingredients except peas, orzo and tomatoes. Cook over high heat until it reaches a full boil (6-8 minutes).
- 3Reduce heat and simmer, covered until lentils and potatoes are tender (10 minutes).
- 4Add peas, orzo and tomatoes. Increase heat back to high. Bring to a full boil (8-10 minutes).
- 5Reduce heat again to low, and let simmer until orzo is tender (10-12 minutes).
- 6*When cooking lentils, DO NOT add acidic ingredients like tomatoes until they are of desired texture. The acid in the tomatoes prevents them from getting softened.
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Nutritional Facts for Garden Orzo Soup
Serving Size: 1 (369 g)
Servings Per Recipe: 8
- Amount Per Serving
- % Daily Value
- Calories 195.8
- Calories from Fat 22
- Total Fat 2.5 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 209.6 mg
- Total Carbohydrate 34.5 g
- Dietary Fiber 7.1 g
- Sugars 5.4 g
- Protein 10.4 g