French Onion Soup
- 6 medium onions, halved
- 3 Tbsp canola oil 45 mL
- 1/2 tsp granulated sugar 2 mL
- 2 Tbsp all purpose flour 30 mL
- 8 cups 99% fat free reduced sodium beef broth 2 L
- 1/2 cup red wine or sherry 125 mL
- 1 bay leaf
- 1/4 tsp dried basil 1 mL
- 1/4 tsp nutmeg 1 mL
- salt and freshly ground pepper to taste
- 8 slices (1 inch) french bread
- 4 oz chilled mozzarella cheese 125 g
- 1/2 cup feta cheese 125 mL
- 1/4 cup grated Parmesan cheese 60 mL
- 1. Slice onions. Heat oil in saucepan and stir in onions. Caramelize, uncovered, on low heat for 25 minutes or until golden brown, stirring often. Stir in sugar and flour and cook for 2 minutes.
- 2. Prepare a large saucepan with the soup mix, wine, bay leaf, basil, nutmeg, salt and pepper. Simmer for 20 minutes, covered. Add the onion mixture to the broth mixture and stir.
- 3. Dry bread in oven at 325 °F (160 °C) for about 20 minutes. Grate mozzarella and Parmesan cheese. Pour soup into individual ovenproof bowls. Top each with breadslice. Sprinkle with variety of cheeses. Bake at 350 °F (180 °C) about 15 minutes, then lightly broil to brown cheese. Serve.
|Total Fat||8 g|
|Saturated Fat||2.5 g|
Caramelized Onion and Garlic Soup
This delicious soup is the essence of comfort food: caramelized onions and garlic topped with toasted bread and melted cheese. Roasting the garlic first as the onions caramelize gives it a head start. Canola oil’s neutral taste won’t interfere with these heady aromatics.
Yellow Split Pea Soup with Chile Spiked Onion and Crème Fraîche
Dals, legume-based curries, are an essential part of every meal in India, It is never served as a soup course in Indian meals (since multiple course menus are not common). I enjoy introducing classic Indian flavors in concepts that are recognizable to the everyday Western home kitchen - dal has often evoked the perception of soup to many of my students and dinner guests and instead of continually educating them to savor it as we Indians do (with rotis-flat breads or over steamed rice), I decided to step out of my box and present it as a soup, flavoured the traditional Indian way, with caramelized onions, chiles, and cumin seeds, a technique often referred to as tarka in the Hindi language. This hearty soup is delicious either hot or cold, making it an ideal introduction to an Indian inspired meal during the cool winter months or the dog days of summer. I often enjoy it with a thick slice of rustic Italian bread for a quick weekday meal all on its own.
Zucchini Squash Soup with Basil Pistou Croutons
This creamy purée of zucchini has just a hint of lemon to enhance its simple, garden fresh flavors. Canola oil’s mildness helps keep them clean and bright. Served with a crisp crouton topped with basil pistou, a Provençal-inspired sauce, the soup makes an ideal light lunch or elegant beginning to a special dinner.