Quick French Onion Soup
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.
- 1 tablespoon extra-virgin olive oil
- 2 large sweet onions, sliced
- 2 cups chopped spring onions or leeks, whites and light green parts only
- 2 tablespoons chopped garlic
- 1 teaspoon chopped fresh thyme or 1/4 teaspoon dried
- 1/4 cup dry sherry (see Ingredient Note)
- 1/2 teaspoon freshly ground pepper
- 3 14-ounce cans reduced-sodium beef broth
- 1 15-ounce can chickpeas, rinsed
- 1/4 cup minced fresh chives or scallions
- 6 slices whole-wheat country bread
- 1 cup shredded Gruyère or fontina cheese
Per serving: 352 calories; 9 g fat (4 g sat, 4 g mono); 25 mg cholesterol; 48 g carbohydrate; 7 g added sugars; 16 g protein; 6 g fiber; 853 mg sodium; 517 mg potassium.
3 Carbohydrate Serving(s)
Exchanges: 2 starch, 2 vegetable, 1 medium-fat meat, 1/2 fat
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