Variation On A Classic Dish

Vegan Onion Soup

5
Average: 5 (2 votes)
(2 votes)
Vegan Onion Soup

Vegan Onion Soup - Inspired by French cuisine

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Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
292
calories
Calories

Healthy, because

Even smarter

Nutritional values

The sulfur-containing essential oils from onions keep pathogens at bay. For this reason, the vegetable is also used as a home remedy for earaches and coughs.

For those who do not eat a purely plant-based diet, it is of course not a must to prepare the onion soup vegan. A spicy cheese of choice can also be used for it.

1 serving contains
(Percentage of daily recommendation)
Calorie292 cal.(14 %)
Protein8 g(8 %)
Fat9 g(8 %)
Carbohydrates37 g(25 %)
Sugar added0 g(0 %)
Roughage7.6 g(25 %)
Vitamin A0.1 mg(13 %)
Vitamin D1 μg(5 %)
Vitamin E1.4 mg(12 %)
Vitamin K33.6 μg(56 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.4 mg(20 %)
Vitamin B₆0.5 mg(36 %)
Folate88 μg(29 %)
Pantothenic acid0.6 mg(10 %)
Biotin10.1 μg(22 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C26 mg(27 %)
Potassium627 mg(16 %)
Calcium116 mg(12 %)
Magnesium60 mg(20 %)
Iron2.2 mg(15 %)
Iodine14 μg(7 %)
Zinc1.3 mg(16 %)
Saturated fatty acids3.6 g
Uric acid101 mg
Cholesterol0 mg
Complete sugar13 g

Ingredients

for
4
Ingredients
22 ozs onions
2 garlic cloves
1 stalk Leeks
2 Tbsps olive oil
1 Tbsp Raw cane sugar
5 ozs non-alcoholic white wine
3 sprigs thyme
2 bay leaves
42 ozs Vegetable broth
salt
peppers
Nutmeg
4 slices Whole Wheat Bread
2 ozs vegan Cheese
How healthy are the main ingredients?
onionLeekolive oilthymegarlic clovesalt

Preparation steps

1.

Peel onions and cut into fine strips. Peel and dice the garlic. Clean leeks, slit lengthwise and wash thoroughly under running cold water, including between the leaves, pat dry and cut into fine rings.

2.

Heat oil in a saucepan. Stir-fry the onions for 6-7 minutes over medium heat. Add garlic and leek and sauté for 4-5 minutes. Sprinkle with sugar and cook for 2-3 minutes until lightly browned. Deglaze with wine and simmer over medium heat for about 5 minutes.

3.

Along the way, wash thyme, shake dry, pluck leaves. Add thyme, bay leaf and broth and simmer on low heat for about 20 minutes. Season soup with salt, pepper and 1 pinch of freshly grated nutmeg.

4.

Just before eating, sprinkle slices of bread with vegan cheese and gratinate in preheated oven with the grill function at 250 °C / 475˚ F for about 5 minutes. Fill onion soup into bowls and serve with the breads.

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