NUTRITION

French Onion Soup with Lentil Crisp

With dropping temperatures, what better way to stay warm and boost your immunity than with a healthy bowl of onion soup? Infused with lentils, this Indo-French version ups the health quotient even higher.

By SHANKAR KRISHNAMURTHY

This low calorie soup along with the lentil crisps should be your winter favourite since they are low in calories and have amazing health benefits.

 

Onions and garlic belong to the Allium family and have long been associated with numerous medicinal benefits. They are a very good source of vitamin C and B6, iron, folate, and potassium. Vitamin C is an antioxidant, known to provide cold and flu relief with its anti-inflammatory properties.

 

The outer layers of onions contain more flavonoids in onions. This recipe with onions and garlic along with the bouquet garni mix (bay leaves, peppercorns and cloves) helps in improving your immunity and helps in curing the flu and cold symptoms. Not just that, the flavonoids in onions help in preventing cardiovascular heart diseases. The quercetin in onions has the potential to fight heart disease. They lower LDL in cholesterol and also maintain healthy blood pressure. Onions offer both antioxidant and anti-inflammatory properties that promote heart health.

 

Onions also help in improving your digestive health. These digestive benefits can be attributed to inulin, a fibre present in the vegetable. Inulin acts as a food source for the beneficial bacteria in the intestines. The vegetable also helps in preventing osteoporosis and helps in maintaining good bone health.

 

This soup along with its spices helps in taking care of your health and helps fight seasonal allergies and other diseases. It contains ingredients with vitamins A, C and other minerals that help in maintaining healthy skin and hair and fights signs of aging. Finally, the lentils used in this recipe are a great source of vegan protein and contain fibre that helps in improving your overall digestive health.

Ingredients list

 

French onion soup

  • Vegetable oil: 2 tbsp
  • Medium Onion (sliced): 1
  • Garlic (minced): ½ tsp
  • Vegetable broth: 200 ml
  • Salt and pepper: according to taste
  • Cheddar cheese: 5 g

 

Bouquet garni

  • Bay leaves: 2
  • Peppercorns: 4
  • Cloves: 3

 

Lentil Crisp

  • Bengal gram soaked: 3 tbsp
  • Rice flour: 1 tsp
  • Onion and green chilli (finely chopped): 1 tsp
  • Salt: to taste
  • Oil: 2 tsp

Preparation

 

Step 1 :

For the lentil crisp, coarsely grind the Bengal gram and place in a bowl. Add rice flour, onion, green chilli and season with salt.
Chef’s tip: The rice flour is used for binding, you can also use bread crumbs.

Step 2 :

Shape the mixture into patties and keep aside. Heat a skillet and cook the patties till either side is golden brown. The lentil crisps are ready and can be kept aside.

Step 3 :

For the soup, heat a pot and add the oil. Add garlic and sliced onions and sauté. The onions will caramelise, cook and colour slowly. Cook till the onions are a deep rich brown colour.

Step 4:

Now add the vegetable stock and the bouquet garni. Allow the stock to boil on a low flame for 20 minutes.

Step 5 :

Remove from flame and add salt. Serve in soup bowls. Don’t forget to remove the bay leaves before serving. Garnish with lentil crisps and cheddar cheese.

Ease
5
Approx Cost
120 INR
Energy
243.57 Kcal
Carbs
11.8 g
Protein
5.7 g
Fat
21.9g
Fibre
2.8g
Serves
2
Cooking Time
25 Mins

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