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.

  • 08 Feb 2025
  • Cook time 65 min
  • Prep time 15 min
  • 4 Servings
  • 13 Ingredients

Lower-gi french onion soup

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:

1 tbsp olive oil
14g
4 onions
640g
1 bay leaf
0.60g
1 tbsp fresh thyme
16g
2 tsp brown sugar
6g
1 tsp vinegar
5g
1 tbsp red wine
16g
2 garlic cloves
6g
4 cups beef broth
1000g
1/3 cup pearl barley
72g
1/3 cup mozzarella cheese
33g
1 tbsp grated parmesan cheese
7g
4 slices whole-wheat bread
140g

Instructions:

1. Prepare the Ingredients:
- Thinly slice the onions.
- Mince the garlic cloves.
- Shred the mozzarella cheese if not pre-shredded.
2. Cook the Onions:
- 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.
3. Caramelize the Onions:
- Add 2 teaspoons of brown sugar to the softened onions.
- Continue cooking for an additional 5 minutes until the onions are well caramelized.
4. Deglaze the Pot:
- 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.
5. Add Aromatics and Broth:
- 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.
6. Simmer the Soup:
- Bring the soup to a boil.
- Once boiling, reduce the heat and let it simmer for about 20 minutes.
7. Cook the Pearl Barley:
- 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.
8. Prepare the Bread:
- 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.
9. Broil the Cheese Bread:
- 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.
10. Serve the Soup:
- 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 Size490 grams
Energy
Calories 280kcal14%
Protein
Protein 13g9%
Carbohydrates
Carbohydrates 45g13%
Fiber 9g23%
Sugar 13g13%
Fat
Fat 7g9%
Saturated 2.29g8%
Cholesterol 6mg-
Vitamins
Vitamin A 16ug2%
Choline 36mg7%
Vitamin B1 0.26mg21%
Vitamin B2 0.21mg16%
Vitamin B3 4.59mg29%
Vitamin B6 0.37mg22%
Vitamin B9 54ug14%
Vitamin B12 0.27ug11%
Vitamin C 13mg15%
Vitamin E 0.25mg2%
Vitamin K 4.01ug3%
Minerals
Calcium, Ca 200mg15%
Copper, Cu 0.22mg25%
Iron, Fe 2.33mg21%
Magnesium, Mg 63mg16%
Phosphorus, P 260mg21%
Potassium, K 610mg18%
Selenium, Se 20ug36%
Sodium, Na 1120mg75%
Zinc, Zn 1.70mg15%
Water
Water 420g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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