Low Fat Roasted Onion Garlic Soup
Warm up with the comforting flavors of Low Fat Roasted Onion Garlic Soup—a wholesome, dairy-free dish that’s as nutritious as it is delicious. Made with golden caramelized onions and roasted garlic, this soup boasts a rich, smoky depth of flavor without heavy creams or excess fat. Low-sodium vegetable broth and almond milk create a velvety base, while fresh thyme and a hint of bay leaf add herbaceous notes. Perfect for a light yet satisfying meal, this soup is easy to make and ready in under an hour. Serve it piping hot with a sprinkle of fresh parsley and a slice of crusty whole-grain bread for a healthy, hearty option your family will love. Ideal for those seeking low-fat, plant-based comfort food!
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Recipe Information
Ingredients
- 4 medium Yellow onions
- 6 large Garlic cloves
- 2 teaspoons Olive oil
- 4 cups Low-sodium vegetable broth
- 4 sprigs Fresh thyme
- 1 unit Bay leaf
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 1 cup Unsweetened almond milk (or any low-fat milk alternative)
- 2 tablespoons Chopped fresh parsley (optional, for garnish)
Instructions
Preheat your oven to 400°F (200°C).
Peel and cut the yellow onions into quarters. Peel the garlic cloves, keeping them whole.
Place the onions and garlic on a baking sheet lined with parchment paper. Drizzle with 2 teaspoons of olive oil and toss to coat evenly.
Roast in the oven for 25-30 minutes, or until the onions and garlic are golden and caramelized. Turn them halfway through the roasting time for even cooking.
In a large pot, combine roasted onions, roasted garlic, vegetable broth, thyme sprigs, and the bay leaf.
Bring the mixture to a boil over medium-high heat, then reduce to a simmer and cook for 15-20 minutes to allow the flavors to meld.
Remove the thyme sprigs and bay leaf from the pot. Use an immersion blender to puree the soup until smooth, or carefully transfer to a blender in batches and blend until smooth.
Stir in the unsweetened almond milk. Heat the soup on low if needed, but do not bring it to a boil.
Taste and season with salt and black pepper as needed.
Serve hot, garnished with freshly chopped parsley if desired. Pair with a slice of whole-grain bread for a complete, light meal.
Nutrition Facts
Calories |
99 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.0 g | 4% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 433 mg | 19% | |
| Total Carbohydrate | 16.5 g | 6% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 5.5 g | ||
| Protein | 2.1 g | 4% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 167 mg | 13% | |
| Iron | 0.8 mg | 5% | |
| Potassium | 412 mg | 9% | |
*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.
