Healthy French Onion Soup

Healthy French Onion Soup

Posted by May Simpkin | 29 January 2018 | Food & Drink, Health & Fitness, Magazine

Packed with onions, this delicious french onion soup recipe is not only incredibly flavoursome but also extremely healthy; an easy one to prepare during the week.

Serves 6

Ingredients

  • 10 medium onions or 6 large Spanish onions, finely sliced
  • 4 garlic cloves, chopped
  • Olive oil/Butter combined for frying
  • 1 tsp Himalayan or fine sea salt
  • ½ tsp freshly ground black pepper
  • 2 bay leaves
  • 1 tbsp Dijon mustard plus more for cheese toasts
  • 1 tbsp balsamic vinegar
  • 1 litre stock (beef or vegetable, fresh or made from stock cubes)
  • 4 sprigs of thyme, preferably fresh otherwise 1 tbsp dried thyme
  • 50g emmental/gruyere/parmesan cheese, grated
  • 4 thin slices (stale) whole grain bread

In a large saucepan, gently heat the olive oil and butter mixture taking care not to allow it to overheat and smoke.

Sauté the onions over a medium heat for 5 mins on their own until they begin to soften, then add the garlic, bay leaves, thyme, salt and pepper.

Reduce the heat and allow the onions to cook for approximately 30-35 minutes, uncovered, until they are soft and a golden caramel colour. If they have yet to turn colour, turn up the heat for the last 5 minutes, stirring often and taking care that the onions do not burn.

When the onions are ready, add the mustard, balsamic vinegar and stock.

Bring to the boil then cover, reduce the heat to very low and simmer for 15-20 minutes.

Turn off the heat to allow the flavours to infuse.

Before serving, remove bay leaf and thyme stalks.

Meanwhile, toast one side of the bread under a grill until golden. Turn over and spread a thin layer of Dijon Mustard on the toast and top with grated cheese.

Grill for a minute or so, until the cheese is melted and slightly browned.

Ladle the soup into individual soup bowls and serve with a cheese toast on the top and ground black pepper.

Variations:

  • For a more exotic spiced version of this healthy french onion soup, consider adding a cinnamon stick, 2 star anise and ¼ tsp nutmeg to your broth.
  • For a hearty fibre-rich meal, add 3 tbsp pearl barley with the stock.
  • For added decadence, shitake mushrooms will work well, adding depth and flavour to your stock. Add them in once the onions have caramelised with the other ingredients. If you’re using dried, rehydrate in a little warm water and use this as part of the stock.
Further recipes available at MAYSIMPKIN.COM
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May Simpkin
About The Author

May Simpkin

Qualified nutritionist May is passionate about the benefits of a healthy diet and lifestyle. Her no-nonsense approach focuses on realistic, practical and achievable advice to improve health and wellbeing.

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