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5 Spice Onion Soup

This Asian-flavored onion soup is a great tasting addition to your Healthiest Way of Eating. It combines onions with shiitake mushrooms for a delicious and unique flavor experience. Using our Healthy Sauté method of cooking also makes this version healthier as it uses no heated oils. Enjoy!

Prep and Cook Time: 30 minutes Ingredients: Broth 1 medium onion, chopped 1 TBS + 6 cups chicken or vegetable broth 1/2 inch fresh peeled ginger, sliced 6 whole cloves 1 cinnamon stick, about 4 inches long 3 star anise 1/2 tsp dried fennel seeds 6 whole dried medium shiitake mushrooms 1 TBS soy sauce 1 TBS blackstrap molasses Additional Soup Ingredients 2 onions, cut in half and sliced thin 6 cloves garlic, sliced salt and white pepper to taste

Directions:

1. Chop the one onion for the broth. Thinly slice the two onions and garlic, which will later be added to the broth and let them all sit for 5 minutes to bring out their health-promoting properties.
2. To prepare broth, heat 1 TBS broth in medium soup pot. Healthy Sauté chopped onion over medium heat for 5 minutes, stirring frequently, until translucent. Add the rest of the broth and remaining broth 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.
3. In a 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.
4. After cooking broth for 20 minutes strain while it is still hot and return liquid to pan.
5. Slice mushrooms (and discard rest of strained ingredients) and return to broth.
6. Add sautéed onions and garlic and season with salt and white pepper to taste.

   Serves 4

   Serving suggestions: Serve with

   • Napa Cabbage Salad

Healthy Cooking Tips:

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

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 5 Spice Onion Soup is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

5 Spice Onion Soup 1.00 serving 113.69 grams 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 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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