Did you know that onions are extremely good for you? Besides giving many dishes flavor and natural sweetness, onions have a host of highly beneficial properties, including
- Fiber - Most of the fiber in onions is water soluble. This lowers your bad cholestrol and helps keep your good/bad cholestrol ratios up!
- Inulin - This is a special fiber found in garlic and onions. For those of you looking to improve your gut flora and immune system, inulin fiber is like a super food for the good gut bacteria.
- Chromium - While all high fiber foods help regulate blood glucose levels, onions are also rich in chromium. Chromium further helps in stabilizing blood glucose levels, which is fantastic for anyone with diabetes or is pre-diabetic.
- Quercetin - A powerful phytonutrient that helps in preventing and fighting cancer. It's also been studied for its anti-inflammatory properties, which can be useful for those of you suffering from joint pain.
 Optional ingredients Dry red wine - 1/2 cup Cooking sherry - 1 tablespoon Organic beef stock - 3 cubes Grass fed butter - 1 teaspoon | INGREDIENTS (serves 6) Brown onions - 5 medium sized OIive oil - 3 tablespoons Sea salt - 3 teaspoons (or more to taste) Hot water - 8 cups Herb d'Provence - 1 teaspoon Black pepper - to taste Balsamic vinegar - 2 tablespoons Lemon juice - from 1/2 a lemon For serving Crusty bread (or gluten free bread) Grated cheese (or a soy-based cheese) |
PREPARATION
A) Caramelizing the onions
Peel skin, cut in 1/2 and slice thinly.
Tip: it is easier to brown the onions evenly by cooking them up in two batches.
In a large non-stick frying pan, place half the amount of sliced onions.
Add 1 table spoons of olive oil. Add 1/2 teaspoon of salt.
Stir fry over low heat till onions are evenly browned (about 15 minutes).
A) Caramelizing the onions
Peel skin, cut in 1/2 and slice thinly.
Tip: it is easier to brown the onions evenly by cooking them up in two batches.
In a large non-stick frying pan, place half the amount of sliced onions.
Add 1 table spoons of olive oil. Add 1/2 teaspoon of salt.
Stir fry over low heat till onions are evenly browned (about 15 minutes).
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B) Making the soup
Transfer browned onions to a large non-stick soup pot with 8 cups of boiling water.
Cook the remaining onions in the frying pan and when brown, add to the soup pot.
Simmer onions and water in the soup pot under low heat.
Add herbs and balsamic vinegar.
Add 1 tablespoon of the lemon juice and reserve the rest.
Optional ingredients - If using these, add them now.
Simmer slowly for another 30 minutes.
Taste --- the caramelized onions can make this soup incredibly sweet.
Balance out the flavors with extra salt or vinegar or lemon juice as needed.
Aim for a thick, rich consistency but add extra water if needed.
Simmer for another 30 minutes
C) Serving
Transfer 1 cup of onions with broth to heatproof bowls.
Fill nearly to the brim.
Place bowls in an oven tray
Top with crusty bread, and cover with shredded cheese.
Heat bowls in an oven for 10 minutes, ideally under a grill so that the cheese melts over the bread and broth.
Serve with extra black pepper.
D) Adaptations
Replace the beef stock cubes with bone-both for further gut healing, soothing benefits.
Transfer browned onions to a large non-stick soup pot with 8 cups of boiling water.
Cook the remaining onions in the frying pan and when brown, add to the soup pot.
Simmer onions and water in the soup pot under low heat.
Add herbs and balsamic vinegar.
Add 1 tablespoon of the lemon juice and reserve the rest.
Optional ingredients - If using these, add them now.
Simmer slowly for another 30 minutes.
Taste --- the caramelized onions can make this soup incredibly sweet.
Balance out the flavors with extra salt or vinegar or lemon juice as needed.
Aim for a thick, rich consistency but add extra water if needed.
Simmer for another 30 minutes
C) Serving
Transfer 1 cup of onions with broth to heatproof bowls.
Fill nearly to the brim.
Place bowls in an oven tray
Top with crusty bread, and cover with shredded cheese.
Heat bowls in an oven for 10 minutes, ideally under a grill so that the cheese melts over the bread and broth.
Serve with extra black pepper.
D) Adaptations
Replace the beef stock cubes with bone-both for further gut healing, soothing benefits.
Which varieties of onions are the best for you?
http://news.cornell.edu/stories/2004/10/some-onions-have-excellent-anti-cancer-benefits
http://news.cornell.edu/stories/2004/10/some-onions-have-excellent-anti-cancer-benefits
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