5 Spice Onion Soup - 16.96g Carbs, 2.53 g Fiber, 7.40 g Sugars
From: The George Mateljan Foundation - The World's Healthiest Foods
This Asian-flavored onion soup is a great tasting addition to your Healthiest Way of Eating. It combines onions with shiitake mushrooms for a delicious and unique flavor experience. Enjoy!
Prep and Cook Time: 30 minutes
--> Onion Broth
1 medium onion, chopped
1 Tbsp PLUS 6 cups chicken or vegetable broth
1/2 inch fresh peeled ginger, sliced
6 whole cloves
1 cinnamon stick, about 4 inches long
3 star anise
1/2 tsp dried fennel seeds
6 whole dried medium shiitake mushrooms
1 Tbsp soy sauce
1 Tbsp blackstrap molasses
--> Additional Soup Ingredients
2 onions, cut in half and sliced thin
6 cloves garlic, sliced
Salt and white pepper, to taste
Chop 1 onion. Thinly slice two onions and garlic, which will later be added.
To prepare onion broth, heat 1 TBS chicken or vegetable broth in medium soup pot. Healthy Saute chopped onion over medium heat for 5 minutes, stirring frequently, until translucent. Add 6 cups of chicken or vegetable broth and remaining onion broth ingredients and stir. Bring to a boil, reduce heat to medium low, and simmer ingredients briskly together for 20 minutes, uncovered. This will bring out a lot of flavor from the ingredients.
In a separate medium sized stainless steel skillet, heat 1 TBS of the onion broth over medium heat. Healthy Saute sliced onions over medium low heat in broth, stirring often for about 5 minutes, until translucent. Add garlic and saute for another minute.
After cooking broth for 20 minutes strain while it is still hot and return liquid to pan.
Slice mushrooms (and discard rest of strained ingredients) and return to broth.
Add sauteed onions and garlic and season with salt and white pepper to taste.
Serving suggestions: Serve with Napa Cabbage Salad
Servings: 4
Total Weight: 113.69 g
Nutrition per Serving: 73.31Calories, 2.78 Calories from Fat, 0.51 Calories from Saturated Fat, 0.31 g Total Fat, 0.03 mg Cholesterol, 2.37g Protein, 16.96g Carbs, 2.53 g Dietary Fiber, 7.40 g Total Sugars, 3.84 g Monosaccharides, 2.58 g Disaccharides, 0.59 g Soluble Fiber, 0.89 g Insoluble Fiber, 2.78 g Other Carbohydrates, 0.08 g Monounsaturated Fat, 0.09 g Polyunsaturated Fat, 0.06 g Saturated Fat, 0 g Trans Fat, 1.49 mg Iron, 31.94 mg Magnesium, 60.24 mg Phosphorus, 305.56 mg Potassium, 279.02 mg Sodium, 0.30 mg Zinc
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