Most people would like to eat healthy, but many may be disheartened by preparing dishes, especially at night, this may seem like an incredibly difficult task for people who are very active during the day. Fortunately, we have the right solution for you! A simple recipe of French onion soup healthy and easy to prepare.
To warm up in the winter and fill up on nutrients (magnesium, potassium, selenium, iron, zinc, copper), there is nothing better than a good homemade soup. To prepare the onion soup, you will need:
- 1 kg of yellow onions cut in julienne (in thin strips of 4 to 5 cm and 1 mm thick)
- 2 tablespoons unsalted and melted organic butter
- 2 tablespoons extra virgin olive oil
- Salt
- Freshly ground black pepper
- 2 sprigs of fresh thyme
- 8 cups beef broth or vegetable broth
- ¼ cup of balsamic vinegar
- 4 to 6 slices of toasted bread (1 slice per bowl)
- 1.5 cup grated Gruyère cheese
Preparation:
- In a slow cooker or saucepan, melt the butter and add the olive oil and onions. - Brown over low heat, then add the flour and mix well.
- As soon as the mixture browns a little, add the broth and the balsamic vinegar and season without forgetting to add the thyme. Cook for about 20 minutes.
Preheat the oven to 180 ° C.
Serve soup in bowls
Place the toasted slices of bread and add the grated cheese to the soup. Once the cheese is melted, remove the bowls from the oven.
You can serve this hot soup as an aperitif, or combine it with a varied salad.
Benefits of ingredients
# Onions
As healthy food for the heart, onions do not come directly to mind. However, according to a 2007 study published in The Journal of Nutrition, quercetin, which is a flavonoid found in onions, dramatically reduces high blood pressure in hypertensive adults, inhibits hardening of the arteries and keeps the arteries elastic. Onions increase the intake of folic acid, also known as vitamin B9. This vitamin is essential for brain function. They also strengthen the bones and reduce premenstrual symptoms.
# Olive oil
The predominant fatty acid in olive oil is a monounsaturated fat called oleic acid, which represents 73% of the total oil content.
According to a study conducted by the University of California Davis Medical Center in Sacramento, USA, oleic acid reduces inflammation, and according to another 2006 Spanish study, it can have beneficial effects on genes related to cancer. Monounsaturated fatty acids are also very resistant to high heat, making extra virgin olive oil a healthy choice for cooking.
# Balsamic vinegar
The main active ingredient in balsamic vinegar is acetic acid, which contains strains of probiotic bacteria. These probiotics provide healthy digestion and improve bowel health. Having these healthy bacteria is also good for the immune system. Probiotic compounds of acetic acid could be one of the reasons why some people have a feeling of satiety.
# Thyme
Thyme is full of vitamin C and is also a good source of vitamin A. If you suffer from colds, thyme can help you heal quickly. It is also a good source of magnesium, fiber, iron and potassium.
