Vegan Onion Soup
Vegan Onion Soup - Inspired by French cuisine
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.
(Percentage of daily recommendation)
| Calorie | 292 cal. | (14 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin K | 33.6 μg | (56 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.4 mg | (20 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 627 mg | (16 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 101 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
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.
