Heart-Healthy Creamy Onion Soup
Indulge in the velvety richness of Heart-Healthy Creamy Onion Soup, a wholesome twist on a classic comfort food. This nutrient-packed recipe swaps heavy cream for unsweetened almond milk, creating a luscious, dairy-free texture without compromising flavor. Caramelized yellow onions and fragrant garlic form the savory base, while fresh thyme, a bay leaf, and black pepper infuse each spoonful with warmth and depth. Simmered in low-sodium vegetable broth, this soup is light on sodium but big on taste, making it perfect for heart-conscious diners. A finishing touch of fresh parsley adds a pop of color and extra nutrients. Ready in just an hour, this creamy onion soup is an elegant, guilt-free choice for a cozy dinner or an impressive starter to any meal.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 4 large yellow onions
- 3 garlic cloves
- 4 cups low-sodium vegetable broth
- 3 sprigs fresh thyme
- 1 bay leaf
- 1 teaspoon black pepper
- 1 cup unsweetened almond milk
- 3 tablespoons chopped fresh parsley
Instructions
Peel and thinly slice the onions. Peel and mince the garlic cloves.
In a large pot, heat olive oil over medium heat. Add the sliced onions and sauté for about 20 minutes, stirring occasionally, until the onions are soft and begin to caramelize. Make sure not to rush this step as the caramelization gives the soup a rich flavor.
Add the minced garlic to the pot and continue to sauté for another 2 minutes, or until the garlic is fragrant.
Pour in the low-sodium vegetable broth. Add the fresh thyme sprigs, bay leaf, and black pepper. Stir to combine.
Bring the mixture to a gentle boil over medium-high heat, then reduce the heat to low and let it simmer uncovered for 15 minutes. This allows the flavors to meld together.
Remove and discard the thyme sprigs and bay leaf. Using an immersion blender, blend the soup to your desired consistency. If you prefer a completely smooth soup, you may transfer the soup in batches to a blender, but be cautious with hot liquids.
Once blended, return the soup to the pot if necessary. Stir in the unsweetened almond milk to add creaminess without adding unhealthy fats. Heat gently for 5 more minutes, stirring occasionally.
Serve hot, garnished with chopped fresh parsley for a burst of color and added nutrition.
Nutrition Facts
Calories |
500 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.3 g | 23% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 751 mg | 33% | |
| Total Carbohydrate | 76.7 g | 28% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 31.7 g | ||
| Protein | 10.1 g | 20% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 715 mg | 55% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 2162 mg | 46% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
