Vegan And GF Onion Soup

Healthy Recipes

Serves: 4-8
Prep & Cooking Time: 80-120 minutes

 

This recipe contains: B-Vitamins, Vitamin C, protein, fibre, potassium, no added sugar and is low in saturated fats!

This recipe is by far the best vegan onion soup we’ve had! Authentic French onion soup is hard to replicate (at least in a vegan format) due to the fact it uses: butter, unique/strong tasting cheeses, beef broth and occasionally a nice white wine for a little ‘je ne sais quoi’! Unfortunately we haven’t been able to source a vegan wine yet!

None the less, this recipe has immense flavours from the: mushrooms (a pleasant nutty element), the sautéed onions, the lovely fresh thyme and the balsamic vinegar (*I have to stress you should spend a few extra pennies on this ingredient; go for a concentrated variety, e.g. a ‘Balsamic Vinegar of Modena’. …it will make all the difference, we promise)! The potato starch also gives this soup a nice, glossy finish. I feel adding vegan cheese doesn’t ‘add’ anything special to this dish; the soup is delicious and satisfying just the way it is!  

NB: Omitting any sort of cheese and replacing some of the broth for plain water will ultimately lower the salt content of this soup. 

 Soup Nutritional Breakdown:

NB: This recipe provides 4 satisfying large bowls or it can be served as 8 little ‘starter’ dishes.

 

 

Ingredients:

+++++++++++++++++++++++++20g     Dried Porcini mushrooms
+++++++++++++++++++++++++1200g  White onions
+++++++++++++++++++++++++8g        Garlic cloves
+++++++++++++++++++++++++8g        Fresh Thyme
+++++++++++++++++++++++++26g      Green Onions
+++++++++++++++++++++++++50g      Vegan ‘margarine-like’ spread (low-fat)
+++++++++++++++++++++++++             1kcal Fry spray (low-fat cooking oil)
+++++++++++++++++++++++++1g         Dried Thyme
+++++++++++++++++++++++++80ml    Balsamic vinegar (*a good grade)
+++++++++++++++++++++++++3L          Vegetable Broth (DF/GF/low-sodium)
+++++++++++++++++++++++++20g       Potato Starch
+++++++++++++++++++++++++             Ground black Pepper
+++++++++++++++++++++++++1tsp.    Dried Chives

 

Directions:

Rehydrate the mushrooms according to the packet instructions.

NB: Mine took approx. 30 minutes to rehydrate .

 

Remove with a slotted spoon; do not discard the water.

 

Peel and chop the onions into halves…

 

…and then finely slice them.

NB: Try the ‘reduced tears’ method…

 NB: If you have a mandolin slicer, this would be a brilliant time to use it!

 

Peel and crush the garlic. Wash, dry and chop the fresh thyme.

 

Wash, trim the ends and finely slice the green onion.

 

Meanwhile, place a large, non-stick saucepan over a medium-low heat. Add the DF spread. Allow it to melt.

 

Add the onions. Stir to coat. Cover with a lid.

 

Allow them to ‘sweat’ for 10 minutes. Stir occasionally and do not allow them to burn!

NB: Burnt onions = re-cutting 1200g worth of onions= noooo thanks!

 

Remove the lid. Spray some low-fat cooking spray if necessary to prevent them sticking.

NB: I used ‘6 sprays’ .

 

 

Add 1/2 the quantity of the vinegar. Stir to coat. Add the mushrooms. Stir through. Gently sauté them for 10 minutes; allow the onions to go lightly brown and caramelise.

 

 

In the meantime, place another large, non-stick saucepan over a medium-high heat. Add the broth. Allow it to heat up (but it does not have to come to a boil).

 

Meanwhile, prepare a slurry. Place the starch into a small dish with equal parts water. Whisk together until dissolved.

 

 The onions should be glossy/golden and the mushrooms softened by this point.

 

Add the garlic and both types of thyme. Season it with some pepper to taste.

 

Add the broth, remaining vinegar and some of the water used to rehydrate the mushrooms.       Stir together.

NB: I used 4 tbsp. of the ‘mushroom water’; adding too much will over power the lovely onion taste.

 

Continue to cook for a further 10-15 minutes.

 

In the meantime, heat some bread (if you want some to accompany your soup)!

 

Whisk the slurry again. Add it slowly into the soup, stirring as you go.

 

Continue to stir for 5 minutes or until slightly thickened (it won’t thicken much but it will give the soup a lovely, glossy finish).

 

Serve warm.

 

Ladle into large soup bowls. Garnish with green onion and chives. Serve with a small bread roll if desired.

 

Also, garnish with some grated vegan cheese if preferred.

 

Dig in and enjoy!

 

If preferred…

  • Save the leftover ‘mushroom water’; use in a simple, seasoned broth with some rice vermicelli and vegetables the next day.
  • Try using any another variety of dried or fresh mushrooms; gently fry any ‘fresh’ mushrooms before adding them to the soup.
  • Use a sweet variety of onion instead.
  • Garnish with fresh chives and low-salt croutons instead.
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