Healthy recipe: Quick french onion soup

収率： 6 servings, 1 1/2 cups each

人数: 6

準備時間： 45分

合計時間: 45分

レシピの説明:

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.

レシピの材料:

1. 1 tablespoon extra-virgin olive oil
2. 2 large sweet onions, sliced
3. 2 cups chopped spring onions or leeks, whites and light green parts only
4. 2 tablespoons chopped garlic
5. 1 teaspoon chopped fresh thyme or 1/4 teaspoon dried
6. 1/4 cup dry sherry (see Ingredient Note)
7. 挽きたてのコショウ小さじ1/2杯
8. 3 14-ounce cans reduced-sodium beef broth
9. 1 15-ounce can chickpeas, rinsed
10. 1/4 cup minced fresh chives or scallions
11. 6 slices whole-wheat country bread
12. 1 cup shredded Gruyère or fontina cheese

レシピの手順:

1. 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.
2. 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).
3. Meanwhile, toast bread and divide it among 6 bowls; top with cheese. Ladle the soup over the bread and cheese and serve immediately.

レシピのヒントと注意事項:

1. 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.

レシピの栄養:

一食当たり： 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 Carbohydrate Servings

取引所: でんぷん2個、野菜2個、中脂肪の肉1個、脂肪1/2個