Soups can be an economical, yet hearty way to satisfy your family. My grandmother would always say, “A good soup really hits the spot!” Now, as I plan meals for my family, I try to build on her motto. This soup is rich in fiber, low in fat and the colorful vegetables add beneficial antioxidants. Serve it with whole grain rolls or a side salad to round out the meal.
Lentil Orzo Soup
2 teaspoons olive oil
1 teaspoon dried thyme
1 cup chopped onion
1 bay leaf
3/4 cup chopped carrots
1 1/2 cups chopped kale
3/4 cup chopped rutabaga
14.5 ounce can diced tomatoes
4 cloves of garlic, minced
3/4 cup dried orzo pasta
6 cups reduced sodium vegetable or chicken broth (48 ounces)
2 tablespoons lemon juice
cracked pepper to taste
1 cup brown lentils, sorted and rinsed
grated parmesan cheese for garnish
Steps:
Heat oil in heavy soup pot over medium heat. Add onions, carrots and rutabagas; cook for 3 minutes.
Add garlic, stirring to mix and sauté briefly.
Place broth, lentils, thyme and bay leaf in pot and stir well.
Cover the pot and reduce heat to low. Simmer for 20 minutes. Then add kale and simmer for 10 more minutes.
Add tomatoes and orzo. Return to a simmer.
Cover and cook for an additional 15 minutes (or until lentils and orzo are tender).
Discard bay leaf. Then, stir in lemon juice and pepper.
Garnish with finely chopped kale and/or grated parmesan cheese.
*A 1 cup serving provides about 9 grams of fiber
