Healthy recipe: Quick french onion soup
ምርት፡ 6 servings, 1 1/2 cups each
አገልግሎቶች፡- 6
የዝግጅት ጊዜ፡- 45 ደቂቃዎች
ጠቅላላ ጊዜ፡- 45 ደቂቃዎች
የምግብ አዘገጃጀት መግለጫ፡-
French onion soup is a favorite but it usually isn’t substantial enough to make a complete meal. We’ve solved this problem by adding fiber-rich chickpeas to a broth flavored with sherry and three kinds of onions. Of course, we didn’t forget the gooey topping, we’ve just made it a little lighter and a lot easier to prepare at home—simply top toasted whole-wheat bread with cheese and pour the soup on to melt it.
የምግብ አዘገጃጀት ንጥረ ነገሮች:
- 1 የሾርባ ማንኪያ የወይራ ዘይት
- 2 large sweet onions, sliced
- 2 cups chopped spring onions or leeks, whites and light green parts only
- 2 tablespoons chopped garlic
- 1 teaspoon chopped fresh thyme or 1/4 teaspoon dried
- 1/4 cup dry sherry (see Ingredient Note)
- 1/2 teaspoon freshly ground pepper
- 3 14-ounce cans reduced-sodium beef broth
- 1 15-ounce can chickpeas, rinsed
- 1/4 cup minced fresh chives or scallions
- 6 slices whole-wheat country bread
- 1 cup shredded Gruyère or fontina cheese
የምግብ አዘገጃጀት ደረጃዎች፡-
- Heat oil in a large saucepan over medium-high heat. Add sweet onions and stir to coat. Cover, reduce heat to medium and cook, stirring often, until softened and starting to brown, 6 to 8 minutes. Add spring onions (or leeks), garlic and thyme and cook, uncovered, stirring often, until starting to soften, 3 to 4 minutes.
- Stir in sherry and pepper; increase heat to medium-high and bring to a simmer. Cook, stirring often, until most of the liquid has evaporated, 1 to 2 minutes. Stir in broth and chickpeas and bring to a boil. Reduce heat to a simmer and cook until the vegetables are tender, about 3 minutes. Remove from the heat and stir in chives (or scallions).
- Meanwhile, toast bread and divide it among 6 bowls; top with cheese. Ladle the soup over the bread and cheese and serve immediately.
የምግብ አዘገጃጀት ምክሮች እና ማስታወሻዎች፡-
- Ingredient note: Sherry is a type of fortified wine originally from southern Spain. Don’t use the “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, purchase dry sherry that’s sold with other fortified wines in your wine or liquor store.
የምግብ አዘገጃጀት አመጋገብ:
በእያንዳንዱ አገልግሎት፡ 352 calories; 9 g fat (4 g sat, 4 g mono); 25 mg cholesterol; 48 g carbohydrate; 16 g protein; 6 g fiber; 853 mg sodium; 517 mg potassium
3 የካርቦሃይድሬት ምግቦች
ልውውጦች፡ 2 starch, 2 vegetable, 1 medium-fat meat, 1/2 fat
