5 Spice Onion Soup - 16.96g Carbs, 2.53g Fiber, 7.40g Sugar
From: The George Mateljan Foundation
This Asian-flavored onion soup is a great tasting addition to your
Healthiest Way of Eating. It combines onions with shiitake mushrooms
for a delicious and unique flavor experience. Using our Healthy Saute
method of cooking also makes this version healthier as it uses no
heated oils. Enjoy!
Prep and Cook Time: 30 minutes
--> Broth
1 medium onion, chopped
1 Tbsp PLUS 6 cups chicken OR vegetable broth
1/2 inch fresh peeled ginger, sliced
6 whole cloves
1 cinnamon stick, about 4 inches long
3 star anise
1/2 tsp dried fennel seeds
6 whole dried medium shiitake mushrooms
1 Tbsp soy sauce
1 Tbsp blackstrap molasses
--> Additional Soup Ingredients
2 onions, cut in half and sliced thin
6 cloves garlic, sliced
Salt and white pepper to taste
1. Chop the one onion for the broth. Thinly slice the two onions and
garlic, which will later be added to the broth and let them all sit
for 5 minutes to bring out their health-promoting properties.
2. To prepare broth, heat 1 Tbsp broth in medium soup pot. Healthy Saute
chopped onion over medium heat for 5 minutes, stirring frequently, until
translucent. Add the rest of the broth and remaining broth ingredients
and stir. Bring to a boil, reduce heat to medium low, and simmer broth
ingredients briskly together for 20 minutes, uncovered. This will bring
out a lot of flavor from the ingredients.
3. In a separate medium sized stainless steel skillet, heat 1 Tbsp of
soup broth over medium heat. Healthy Sauté sliced onions over medium
low heat in broth, stirring often for about 15 minutes, until translucent.
Add garlic and saute for another minute.
4. After cooking broth for 20 minutes strain while it is still hot and
return liquid to pan.
5. Slice mushrooms (and discard rest of strained ingredients) and return
to broth.
6. Add sauteed onions and garlic and season with salt and white pepper
to taste.
Serving suggestions: Serve with Napa Cabbage Salad
Healthy Cooking Tips:
It's important to slowly saute the sliced onions for this soup to bring
out their sweetness and to tenderize them. Don't rush; if they take a
little longer to cook than noted, it is worth it. They will be translucent,
tender, and sweet when they are done. The thinner you slice them, the
better the result.
Serves: 4
Total weight: 113.69
Nutrition per Serving:
73.31 Calories, 2.78 Calories from Fat, 0.51 Calories from Saturated Fat,
2.37g Protein, 16.96g Carbs, 2.53g Dietary Fiber, 0.59g Soluble Fiber,
0.89g Insoluble Fiber, 7.40g Total Sugar, 3.84g Monosaccharides,
2.58g Disaccharides, 2.78g Other Carbs, 0.31g Total Fat, 0.06g Saturated Fat,
0.08g Mono Fat, 0.09g Poly Fat, 0g Trans Fatty Acids, 0.03mg Cholesterol
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