Quick French Onion Soup
From: ArcaMax Publishing's "Healthy Recipes," via "the EatingWell Test Kitchen" (9/27/2011)
Note from the Kitchen: French onion soup is a favorite but it usually isn't substantial enough to make a complete meal. We've solved this problem by adding fiber-rich chickpeas to a broth flavored with sherry & three kinds of onions. Of course, we didn't forget the gooey topping, we've just made it a little lighter & a lot easier to prepare at home -- simply top toasted whole-wheat bread with cheese & pour the soup on to melt it.
Serves 6 (1 1/2 cups each)
Total Time: 45 minutes
Ease of Preparation: Easy
Health: Healthy Weight, Heart Healthy, High Calcium, Low Cholesterol, Low Sat Fat, High Fiber, Low Calorie, Diabetes Appropriate
Ingredients:
1 tablespoon extra-virgin olive oil
2 large sweet onions, sliced
2 cups chopped spring onions or leeks, whites & light green parts only
2 tablespoons chopped garlic
1 teaspoon chopped fresh thyme or 1/4 teaspoon dried
1/4 cup dry sherry (see Ingredient Note)
1/2 teaspoon freshly ground pepper
3 - 14 oz cans reduced-sodium beef broth
1 - 15 oz can chickpeas, rinsed
1/4 cup minced fresh chives or scallions
6 slices whole-wheat country bread
1 cup shredded Gruyère or fontina cheese
Directions:
1. Heat the oil in a large saucepan over medium-high heat. Add the sweet onions & stir to coat. Cover & reduce the heat to medium. Cook, stirring often, until softened & starting to brown; 6 to 8 minutes. Add the spring onions (or leeks), garlic & thyme. Cook, uncovered, stirring often, until starting to soften; 3 to 4 minutes.
2. Stir in the sherry & pepper. Increase the heat to medium-high & bring to a simmer. Cook, stirring often, until most of the liquid has evaporated; 1 to 2 minutes. Stir in the broth & the chickpeas. Bring to a boil. Reduce the heat to a simmer & cook until the vegetables are tender; about 3 minutes. Remove from the heat & stir in the chives (or scallions).
3. Meanwhile, toast the bread & divide it among 6 bowls; top with cheese. Ladle the soup over the bread & cheese. Serve immediately.
Nutrition: (Per serving)
Calories - 352, Carbohydrates - 48, Fat - 9, Saturated Fat - 4, Monounsaturated Fat - 4, Protein - 16, Cholesterol - 25, Dietary Fiber - 6, Potassium - 517, Sodium - 853
Ingredient note: Sherry is a type of fortified wine originally from southern Spain. Don't use the "cooking sherry" sold in many supermarkets -- it can be surprisingly high in sodium. Instead, purchase dry sherry that's sold with other fortified wines in your wine or liquor store.
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