Smarter Onion Soup
Smarter Onion Soup - A vegetarian onion soup with Mediterranean flair
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.
(Percentage of daily recommendation)
| Calorie | 446 cal. | (21 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 13.5 g | (45 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 10 mg | (83 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 112 μg | (37 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 12.4 μg | (28 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 873 mg | (22 %) | ||
| Calcium | 454 mg | (45 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 6.8 g | |||
| Uric acid | 95 mg | |||
| Cholesterol | 16 mg |
Ingredients
- Ingredients
- 1 large yellow onion
- 3 Tbsps olive oil
- salt
- peppers
- 2 garlic cloves
- 1 Fennel bulb
- 2 Tbsps Anisette
- 2 sprigs thyme
- 22 ozs vegetable stock
- 16 ozs Canned tomatoes (drained)
- 3 ozs Whole-wheat pasta (e.g. macaroni)
- 1 ½ ozs aged pecorino romano
Kitchen utensils
Preparation steps
Peel onion and cut into slices.
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.
Meanwhile, peel the garlic and chop finely. Rinse the fennel and cut into very fine slices.
Heat remaining oil in a pot, and fry slices of fennel and garlic over medium heat, stirring for about 12 minutes. Stir in liqueur.
Rinse thyme. Take onion from the oven and add to the pot with the broth and thyme.
Bring to a boil and cook for about 15 minutes over low heat. After 10 minutes, add the tomatoes.
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.
