Onion Recipes & Nutritional Value
French Onion Soup with Cheesy Croutons and Quick Vegetarian Chilli
Onions - economical, healthy, tasty and versatile. Try this classic French Onion Soup Recipe or a fast vegetarian chilli both will tantalize your tastebuds.
Onions originated in Central Asia around Iran, Pakistan and Southern Russia. They have been used for centuries for medicinal purposes, and the early Chinese used them as a medicine as early as 6th century BC.
All types of onions are a good source of vitamin B1, B6 and C as well as being rich in biotin, chromium and folic acid. Scientific studies have shown that onions can help prevent blood clots forming and lower blood pressure. Onions have also been used to treat asthma due to their ability to help relax bronchial muscle spasms.
There are basically two types of onions: spring/summer onions and storage onions. Spring/summer onions are grown in warmer climates and tend to be milder and sweeter while storage onions grow in colder places and after harvesting they are left to dry out for several months. The storage onions usually have a stronger flavour and are named after their skin: yellow, white or red.
Onions are best stored at room temperature in a basket or container that allows the air to circulate. It’s best to store onions away from potatoes as they absorb moisture from the potato and tend to spoil faster.
Quick Vegetarian Chilli
- I medium onion
- 12oz tin red kidney beans
- 12oz tin chopped tomatoes
- 2 tbsp olive oil
- Salt, pepper and chilli powder to taste.
Method
Peel, chop and sauté the onion for about seven minutes, add the rest of the ingredients and simmer until the onion is soft. Season to taste. Serve.
French Onion Soup with Cheesy Croutons
- 1½ kg onions
- ½ cup butter
- 1½ tsp black pepper
- 2 tsp paprika
- 1 bay leaf
- ¾ cup flour
- ¾ litre beef stock
- 1 cup white wine
- salt
- ¼ kg Swiss cheese (Gruyere is best)
- Bread – preferably a French Stick
Method
- Peel and cut the onions into 1/8 inch thick slices.
- Melt the butter in a heavy-bottomed saucepan and add the onions
- to the pan then sauté slowly for 1-2 minutes.
- Add all the other ingredients except the stock, wine and salt and
- sauté over low heat for a further 10 minutes.
- Add the beef stock and the wine and then simmer for around 2 hours.
- You can adjust the colour to make it darker, if you wish, with a caramel colouring or liquid browning sauce.
- Season to taste then leave to cool and put in refrigerator overnight. It tastes much better if it’s made the day before eating.
To make Cheesy Croutons
Thinly slice the French stick and top with sliced cheese then put the slices under a pre-heated grill and melt the cheese.
To serve:
- Heat the soup gently.
- Place three slices of cheesy croutons on the top of the soup.
Why not try some other winter warming soups: Asparagus, Leek and Potato or Moroccan Spicy Lentil Soup.
Nutritional facts and Quick Vegetarian Chilli sourced from The Condensed Encyclopedia of Healing Foods.
If you have problems with onions making you cry, try this. Remove the onion skin, cut in half. Take the half that will shoot (not the root end) and chop that up then cut off the root end (this is the part that causes your tears) and chop it up.
