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RECIPES


Spring Onion Soup

From EatingWell Magazine May/June 2008 -- Subscribe Now!
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NUTRITION PROFILE:
High Fiber | Low Cholesterol | High Calcium | High Potassium

This easy version of French onion soup is rich with layers of flavor from sweet onions, spring onions, garlic and chives. For most, this classic soup has been relegated to restaurant-only fare—broiling a cheese crust over soup in earthenware crocks can seem intimidating. We've made it user-friendly: just top toasted bread with cheese and pour on the hot soup to melt it. The added chickpeas make it hearty enough for a main course.

Makes 6 servings, 1 1/2 cups each

ACTIVE TIME: 45 minutes

TOTAL TIME: 45 minutes

EASE OF PREPARATION: Easy

1 tablespoon extra-virgin olive oil
2 large sweet onions, sliced (see Kitchen Tip)
2 cups chopped spring onions or leeks, whites and light green parts only
2 tablespoons chopped garlic
1 teaspoon chopped fresh thyme
1/4 cup sherry
1/2 teaspoon freshly ground pepper
3 14-ounce cans reduced-sodium beef broth
1 15-ounce can chickpeas, rinsed
1/4 cup minced fresh chives or scallions
6 slices whole-wheat country bread
1 cup shredded Gruyère or fontina cheese

1. Heat oil in a large saucepan over medium-high heat. Add sweet onions and stir to coat. Cover, reduce heat to medium and cook, stirring often, until softened and starting to brown, 6 to 8 minutes. Add spring onions (or leeks), garlic and thyme and cook, uncovered, stirring often, until starting to soften, 3 to 4 minutes.
2. Stir in sherry and pepper; increase heat to medium-high and bring to a simmer. Cook, stirring often, until most of the liquid has evaporated, 1 to 2 minutes. Stir in broth and chickpeas and bring to a boil. Reduce heat to a simmer and cook until the vegetables are tender, about 3 minutes. Remove from the heat and stir in chives (or scallions).
3. Meanwhile, toast bread and divide it among 6 bowls; top with cheese. Ladle the soup over the bread and cheese and serve immediately.

NUTRITION INFORMATION: Per serving: 374 calories; 10 g fat (4 g sat, 4 g mono); 20 mg cholesterol; 48 g carbohydrate; 18 g protein; 6 g fiber; 591 mg sodium; 555 mg potassium.
Nutrition bonus: Calcium, Folate & Vitamin C (25% daily value).
3 Carbohydrate Servings
Exchanges: 2 starch, 2 vegetable, 1 medium-fat meat, 1/2 fat

TIP: Kitchen Tip: Onions contain a volatile compound called lachrymator that reacts with the fluid in your eyes and makes them water. To chop them without crying, try wearing goggles, burning a candle nearby or cutting them under cold water. To mellow the bite of a raw onion, soak it for an hour in 1 cup cold water, 1/4 cup vinegar and 1/2 teaspoon salt and then rinse thoroughly.

Spring Onion Soup - another healthy recipe from EatingWell


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USER COMMENTS — Add Your Comment

This was a big hit! And very easy to make. As veggies, we used mushroom broth in place of the beef broth and it held up against the rich onion and cheese flavors. We added some fresh local ramps with the leeks. And used a whole wheat sourdough bread. Next time we might add mushrooms too. Yummm!

Penelope, Burlington, VT

This was great. Best onion soup I have made. Easy and very tasty.

Mary Ann, Vermilion, O

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