Lower-gi french onion soup
This Lower-GI French Onion Soup offers a healthier take on the classic dish, featuring caramelized onions, pearl barley, and whole-wheat bread for a deliciously rich flavor. It's a comforting choice for those seeking balanced nutrition without sacrificing taste.
Cook time 65 min
Prep time 15 min
Ingredients:
1 tbsp olive oil4 onions
1 bay leaf
1 tbsp fresh thyme
2 tsp brown sugar
1 tsp vinegar
1 tbsp red wine
2 garlic cloves
4 cups beef broth
1/3 cup pearl barley
1/3 cup mozzarella cheese
1 tbsp grated parmesan cheese
4 slices whole-wheat bread
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.
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!
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.
Lower-gi french onion soup FAQ:
Simmer the soup for about 20 minutes after adding the broth and aromatics. Then, add the pearl barley and continue to simmer for an additional 30-40 minutes until the barley is tender.
You can substitute pearl barley with quinoa or farro for a similar texture, but keep in mind that cooking times may vary accordingly.
Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat on the stove or in a microwave before serving.
To make this soup vegetarian, replace the beef broth with vegetable broth and omit the cheese or use a plant-based cheese alternative.
Onions are properly caramelized when they turn soft, golden brown, and develop a sweet flavor, typically achieved after about 25-30 minutes of cooking with added brown sugar.
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.
Nutrition per serving
4 ServingsCalories 280kcal
Protein 13g
Carbohydrates 45g
Fiber 9g
Sugar 13g
Fat 7g
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