French Onion Soup.

It is winter here in Christchurch, the days have not been more than 10 degrees for weeks, and when it's not a frosty morning scraping ice from the car window, we seem to have days and days of grey rainy drizzle. On the positive side, it is a good time to get into some yummy winter warming recipes.

My boyfriend suggested we make French Onion Soup, I had not had proper French Onion Soup before, so this was really exciting to make something that I thought would be a quite average meal, turn into something that was nutritionally adequate, and very delicious. My boyfriend has recently gone "all-out" and brought some beautiful kitchen appliances, including a pressure cooker, an electric wok and a food processor, so there is a lot of experimenting going on. We used the electric wok to make this.


1/2 cup butter

4 Large onions, sliced

2 Tbsps crushed garlic

2 bay leaves

2 fresh thyme sprigs

Salt and black pepper

1 cup red wine,

3 heaped tablespoons all-purpose flour

2 x 500g Foundation beef stock

1 baguette, sliced

Gruyere slices


Melt the of butter in the wok over medium heat. Add the onions, garlic, bay leaves, thyme, and salt and pepper and cook until the onions are very soft and caramelized, about 40 minutes. Add the wine, bring to a boil, reduce the heat and simmer until the wine has evaporated and the onions are dry about 5 minutes. Discard the bay leaves and thyme sprigs. Dust the onions with the flour and give them a stir. Turn the heat down to medium-low so the flour doesn't burn, and cook for 10 minutes to cook out the raw flour taste. Now add the Foundation beef stock, bring the soup back to a simmer, and cook for 10 minutes. Season, to taste, with salt and pepper.

When you're ready to eat, preheat the grill. Arrange the baguette slices in a bowl, sprinkle the slices with the Gruyere and grill until bubbly and golden brown, 3 to 5 minutes.


I am not going to get too much into the nitty-gritty of the nutritional analysis of this meal, but what I do want to point out is the protein content of the stock.

Initially, I thought this would not be a very balanced meal, however, the hero of this dish has to be the beef stock.

Coming in at 7.7g of protein per 100g and each serve could have up to 20g of protein just from the stock, and this does not include the protein from the cheese or the bread.

This was one of the best soups I have ever had, and I think it is worth a try.


Be patient with the onions - since they are the main ingredient let them cook and do their thing.

Add seasoning to your preference.

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