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5 Spice Onion Soup

This Asian flavored onion soup is a great tasting variation that will give you an interesting and delicious way of enjoying the healthy benefits of onion and shiitake mushrooms. It is a healthier version of the traditional onion soup with an unusual broth and prepared by using the Healthy Sauté cooking method with no heated oil.

5 Spice Onion Soup Prep and Cook Time: 30 minutes

Ingredients:
2 onions cut in half and sliced thin
6 cloves garlic, sliced
salt and white pepper to taste

Broth
1 medium onion chopped
6 cups + 1 TBS chicken or vegetable broth
½ inch fresh peeled ginger, sliced
6 whole cloves
1 cinnamon stick, about 4 inches long
3 star anise
½ tsp dried fennel seeds
6 whole dried medium shiitake mushrooms
1 TBS soy sauce
1 TBS molasses

Directions:


  1. Heat 1 TBS broth in medium soup pot. Healthy Sauté first onion in broth ingredient list over medium heat in broth for 5 minutes, stirring frequently, until translucent. Add rest of broth, and next 8 ingredients, and stir. Bring to a boil, reduce heat to medium low, and simmer broth ingredients briskly together for 20 minutes, uncovered. This will bring out a lot of flavor from the ingredients. Strain, while still hot, and return liquid to pan. Do not throw away mushrooms. Discard the rest.
  2. While broth is simmering, cut onions in half and slice thin. In separate medium sized stainless steel skillet, heat 1 TBS of soup broth over medium heat. Healthy Sauté sliced onions over medium low heat in broth, stirring often for about 15 minutes, until translucent. Add garlic and sauté for another minute.
  3. Slice shiitake mushrooms saved from broth and return to soup along with sautéed onions and garlic. Season with salt and white pepper to taste.

    Serves 4

    Serving suggestions:
    Serve with

Healthy Cooking Tips: It’s important to slowly sauté the sliced onions for this soup to bring out their sweetness, and tenderize them. Don’t rush them, if they take a little longer to cook, it is worth it. They will be translucent, tender, and sweet when they are done. The thinner you slice them the better for this result.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

5 Spice Onion Soup
1.00 serving
73.31 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
manganese 0.39 mg 19.5 4.8 very good
vitamin C 7.16 mg 11.9 2.9 good
sodium 279.02 mg 11.6 2.9 good
chromium 12.79 mcg 10.7 2.6 good
dietary fiber 2.53 g 10.1 2.5 good
vitamin B6 (pyridoxine) 0.20 mg 10.0 2.5 good
tryptophan 0.03 g 9.4 2.3 good
copper 0.18 mg 9.0 2.2 good
potassium 305.56 mg 8.7 2.1 good
iron 1.49 mg 8.3 2.0 good
magnesium 31.94 mg 8.0 2.0 good
calcium 76.48 mg 7.6 1.9 good
phosphorus 60.24 mg 6.0 1.5 good
vitamin B3 (niacin) 1.19 mg 6.0 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for 5 Spice Onion Soup

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