French Onion Soup
Moderate nutritional value
Caramelized onion soup in beef broth with a cheese-topped crouton.
French onion soup is sliced onions cooked slowly in butter until deep brown, simmered in beef broth with a splash of white wine, then topped with toasted baguette and melted Gruyere. The cheese, butter and bread make it richer than most broth soups, with notable saturated fat and sodium. As a main course, pair it with a green salad; as a starter, a small cup is enough.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.5g | 8.0% |
| Fat | 4.8g | 6.9% |
| Carbs | 10g | 3.3% |
| Simple Sugars | 3.5g | Estimate |
| Complex Carbs | 5.2g | Estimate |
| Fiber | 1.3g | 5.2% |
| Water | 78g | 3.1% |
| Calories | 101 | 4.5% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.83 | g | 14.2% |
| Monounsaturated | 1.43 | g | 5.7% |
| Polyunsaturated | 0.26 | g | 2.0% |
| Omega-3 | 0.078 | g | Estimate |
| Omega-6 | 0.182 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 2.71 | mg |
| Vitamin E | 0.09 | mg |
| Selenium | 3.29 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 30.2 | mcg | 3.4% |
| vitamin B1 | 0.042 | mg | 3.5% |
| vitamin B2 | 0.051 | mg | 3.9% |
| vitamin B3 | 0.67 | mg | 4.2% |
| vitamin B6 | 0.073 | mg | 4.3% |
| vitamin B9 | 11.2 | mcg | 2.8% |
| vitamin B12 | 0.142 | mcg | 5.9% |
| vitamin C | 2.71 | mg | 3.0% |
| vitamin D | 0.038 (2 IU) | mcg | 0.3% |
| vitamin E | 0.092 | mg | 0.6% |
| vitamin K | 0.634 | mcg | 0.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 96.5 | mg | 9.7% |
| iron | 0.364 | mg | 2.0% |
| magnesium | 12.4 | mg | 3.1% |
| phosphorus | 76.9 | mg | 11.0% |
| potassium | 141 | mg | 5.4% |
| sodium | 363 | mg | 15.8% |
| zinc | 0.449 | mg | 4.1% |
| copper | 0.038 | mg | 4.2% |
| manganese | 0.136 | mg | 5.9% |
| selenium | 3.29 | mcg | 6.0% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 127 | mg | 18.1% | 146% |
| Isoleucine | 184 | mg | 13.1% | 113% |
| Leucine | 349 | mg | 12.8% | 106% |
| Lysine | 305 | mg | 14.5% | 117% |
| Methionine | 135 | mg | 12.9% | 108% |
| Phenylalanine | 391 | mg | 22.3% | 176% |
| Threonine | 142 | mg | 13.5% | 105% |
| Tryptophan | 54 | mg | 19.3% | 151% |
| Valine | 247 | mg | 13.6% | 114% |
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Recipe
See full recipeIngredients
- Yellow onions 1 kg
- Butter 40 g
- Sugar 1 tsp
- Garlic 2 cloves
- All-purpose flour 1 tbsp
- Dry white wine 150 ml
- Beef broth 1 L
- Fresh thyme 3 sprigs
- Bay leaf 1
- Baguette 4 slices (100 g)
- Gruyere cheese, grated 120 g
- Salt and black pepper to taste
Instructions
- 1
Melt the butter in a large heavy pot over medium heat. Add the thinly sliced onions with a pinch of salt and cook for 10 minutes, stirring, until soft.
- 2
Add the sugar, lower the heat and cook for 45 minutes, stirring often, until the onions are deep golden brown.
- 3
Stir in the chopped garlic and the flour for 1 minute, then pour in the wine and simmer until it has reduced by half.
- 4
Add the broth, thyme and bay leaf and simmer for 30 minutes. Remove the herbs and season with salt and pepper.
- 5
Heat the oven to 230C. Toast the baguette slices until dry and golden.
- 6
Ladle the soup into ovenproof bowls, top each with a slice of toasted baguette and the grated Gruyere, and bake for 8 to 10 minutes, until the cheese is melted and browned.