Lower-gi french onion soup
Indulge in a rich, flavorful Lower-GI French Onion Soup featuring caramelized onions, fresh thyme, and a hint of red wine. This healthy twist includes pearl barley and whole-wheat bread for added fiber, perfect for a comforting yet nutritious meal. Enjoy gooey mozzarella and parmesan cheese for the ultimate finishing touch.
- 04 May 2024
- Cook time 65 min
- Prep time 15 min
- 4 Servings
- 13 Ingredients
This Lower-GI French Onion Soup is a delightful twist on the classic comfort dish, ideal for those looking for a healthier option without compromising on flavor. By replacing traditional bread with whole-wheat and adding pearl barley, this version has a lower glycemic index, making it suitable for a balanced diet.
Ingredients:
Instructions:
- Thinly slice the onions.
- Mince the garlic cloves.
- Shred the mozzarella cheese if not pre-shredded.
- In a large pot, heat 1 tablespoon of olive oil over medium heat.
- Add the sliced onions and cook, stirring occasionally, for about 20-25 minutes until they become soft and golden brown.
- Add 2 teaspoons of brown sugar to the softened onions.
- Continue cooking for an additional 5 minutes until the onions are well caramelized.
- Pour in 1 tablespoon of red wine and the 1 teaspoon of vinegar.
- Stir well to deglaze the pot, scraping up any browned bits from the bottom.
- Add the minced garlic, 1 bay leaf, and 1 tablespoon of fresh thyme to the pot.
- Pour in 4 cups of beef broth and stir to combine.
- Bring the soup to a boil.
- Once boiling, reduce the heat and let it simmer for about 20 minutes.
- While the soup simmers, add 1/3 cup of pearl barley.
- Let the soup continue to simmer for an additional 30-40 minutes, or until the barley is tender.
- Preheat the broiler.
- Arrange the 4 slices of whole-wheat bread on a baking sheet.
- Sprinkle each slice with a mix of shredded mozzarella cheese and grated Parmesan cheese.
- Place the baking sheet under the broiler for 2-3 minutes, or until the cheese is melted and bubbly.
- Keep a close watch to avoid burning.
- Discard the bay leaf from the soup.
- Ladle the hot soup into bowls.
- Top each bowl with a slice of the cheesy whole-wheat bread.
Enjoy your delicious and healthier Lower-GI French Onion Soup!
Tips:
- Slowly caramelize the onions over medium-low heat to bring out their natural sweetness and deepen the flavor of the soup.
- Make sure to stir the onions frequently to prevent them from burning and ensure even cooking.
- Use a high-quality beef broth to enhance the overall flavor profile of the soup.
- Toast the whole-wheat bread slices before adding them to the soup to help them hold their texture.
- For a more robust flavor, use aged Parmesan cheese for grating over the top.
- Feel free to substitute the mozzarella with Gruyere for a more traditional and richer taste.
- Add the pearl barley early in the cooking process to ensure it becomes tender and absorbs the flavors of the broth.
Enjoy your delicious Lower-GI French Onion Soup, served hot and topped with melted cheeses that offer a delightful creamy contrast to the rich, flavorful broth. This healthier option allows you to indulge in a classic favorite while being mindful of your dietary goals.
| Nutrition Facts | |
|---|---|
| Serving Size | 490 grams |
| Energy | |
| Calories 280kcal | 11% |
| Protein | |
| Protein 13g | 9% |
| Carbohydrates | |
| Carbohydrates 45g | 13% |
| Fiber 9g | 23% |
| Sugar 13g | 13% |
| Fat | |
| Fat 7g | 9% |
| Saturated 2.29g | 8% |
| Cholesterol 6mg | - |
| Vitamins | |
| Vitamin A 16ug | 2% |
| Choline 36mg | 7% |
| Vitamin B1 0.26mg | 21% |
| Vitamin B2 0.21mg | 16% |
| Vitamin B3 4.59mg | 29% |
| Vitamin B6 0.37mg | 22% |
| Vitamin B9 54ug | 14% |
| Vitamin B12 0.27ug | 11% |
| Vitamin C 13mg | 15% |
| Vitamin E 0.25mg | 2% |
| Vitamin K 4.01ug | 3% |
| Minerals | |
| Calcium, Ca 200mg | 15% |
| Copper, Cu 0.22mg | 0% |
| Iron, Fe 2.33mg | 21% |
| Magnesium, Mg 63mg | 16% |
| Phosphorus, P 260mg | 21% |
| Potassium, K 610mg | 18% |
| Selenium, Se 20ug | 36% |
| Sodium, Na 1120mg | 75% |
| Zinc, Zn 1.70mg | 15% |
| Water | |
| Water 420g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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