Metabolism Booster

Smarter Onion Soup

with Fennel and Tomatoes
5
Average: 5 (2 votes)
(2 votes)
Smarter Onion Soup

Smarter Onion Soup - A vegetarian onion soup with Mediterranean flair

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Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
446
calories
Calories

Healthy, because

Even smarter

Nutritional values

This piquant onion soup provides plenty of fiber, with one portion already covering half your daily requirement. 

If you're pregnant and want to buy Pecorino, ask if it is made from raw milk. If it is, don't use the cheese and instead, refine the onion soup with a dash of sour cream.

1 serving contains
(Percentage of daily recommendation)
Calorie446 kcal(21 %)
Protein18 g(18 %)
Fat24 g(21 %)
Carbohydrates37 g(25 %)
Sugar added2 g(8 %)
Roughage13.5 g(45 %)
Vitamin A1 mg(125 %)
Vitamin D0.1 μg(1 %)
Vitamin E10 mg(83 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.5 mg(46 %)
Vitamin B₆0.5 mg(36 %)
Folate112 μg(37 %)
Pantothenic acid1.3 mg(22 %)
Biotin12.4 μg(28 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C71 mg(75 %)
Potassium873 mg(22 %)
Calcium454 mg(45 %)
Magnesium120 mg(40 %)
Iron5.4 mg(36 %)
Iodine23 μg(12 %)
Zinc2.7 mg(34 %)
Saturated fatty acids6.8 g
Uric acid95 mg
Cholesterol16 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 large yellow onion
3 tablespoons olive oil
salt
peppers
2 garlic
1 Fennel bulb
2 tablespoons Anisette
2 sprigs thyme
22 ounces vegetable stock
16 ounces Canned tomatoes (drained)
3 ounces Whole-wheat pasta (e.g. macaroni)
1 ½ ounces aged pecorino romano
How healthy are the main ingredients?
olive oilsaltgarlicFennel bulbthymepecorino romano
Preparation

Kitchen utensils

2 Pots, 1 Baking sheet, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Can opener, 1 Small pot, 1 Mandoline

Preparation steps

1.
Smarter Onion Soup preparation step 1

Peel onion and cut into slices.

2.
Smarter Onion Soup preparation step 2

Put the onion slices on a baking sheet or in a casserole dish and mix with 1.5 tablespoons olive oil, salt, and pepper. Bake in a preheated oven at 425°F for about 30 minutes, turning several times.

3.
Smarter Onion Soup preparation step 3

Meanwhile, peel the garlic and chop finely. Rinse the fennel and cut into very fine slices.

4.
Smarter Onion Soup preparation step 4

Heat remaining oil in a pot, and fry slices of fennel and garlic over medium heat, stirring for about 12 minutes. Stir in liqueur.

5.
Smarter Onion Soup preparation step 5

Rinse thyme. Take onion from the oven and add to the pot with the broth and thyme.

6.
Smarter Onion Soup preparation step 6

Bring to a boil and cook for about 15 minutes over low heat. After 10 minutes, add the tomatoes.

7.
Smarter Onion Soup preparation step 7

Cook the pasta according to package directions in salted water. Drain, rinse in cold water and drain again. At the end of cooking time, season onion soup with salt and pepper and pour in the pasta. Plane strips of pecorino with the mandoline and sprinkle over the onion soup.