This Autumn onion soup is a warm embrace on a cool days. Each spoonful is like a gentle reminder of the earth’s bounty, featuring the natural sweetness of caramelized onions, the comforting starchiness of potatoes, and the lush greenery of spinach. It’s a symphony of flavors and textures, with the savory depth of slowly cooked onions, the subtle hint of herbs, and the rich, heartiness that only a homemade soup can offer.
The soup’s base whispers tales of patience and care, as the onions transform under the watchful eye of the cook, achieving a golden hue and a flavor as deep as autumn’s own colors. The potatoes, cut with love and care, meld into this foundation, becoming tender morsels that carry with them the creamy, melting vegan cheese in every bite.
As you ladle this soup into bowls, the vibrant greens of the spinach offer a contrast that’s pleasing both to the eye and the palate, with a touch of freshness amidst the richness. And when that final sprinkle of vegan cheese and parsley cascades over the top, it’s not just a garnish, but a promise—a promise that every ingredient has been chosen to nurture and comfort.
This soup is more than just a meal; it’s a moment of peace, a break in the day to savor the flavors of fall and to be reminded of the simple pleasures that cooking and eating can bring. It’s a dish that doesn’t just feed the body but also feeds the soul, with its layers of compassionate, plant-based goodness.
In this bowl lies a connection to nature, to tradition, and to the innovation of modern, conscious cuisine. It’s an invitation to gather, to share, and to give thanks for the abundance and the hands that prepared it. Enjoying this soup is to indulge in a ritual as old as time, with a twist that speaks to the future—one where kindness, taste, and nourishment walk hand in hand.
Onion
The humble onion, with its papery skin and pungent aroma, is a cornerstone of cuisines around the world. From the sharp bite of a freshly sliced raw onion to the sweet, deep flavor of a caramelized one, onions are culinary chameleons. Their versatility is unmatched, making them indispensable in the kitchen. They serve as the foundational base for countless dishes, contributing depth, sweetness, and complexity to everything they touch. Even beyond their culinary uses, onions have been valued throughout history for their medicinal properties, symbolizing eternity to the ancient Egyptians due to their circle-within-a-circle structure, and used as a remedy during epidemics in the Middle Ages.
Health Benefits of Eating Onions:
- Antioxidant Powerhouse: Onions are rich in antioxidants, particularly quercetin, which is known for fighting inflammation and boosting the immune system. This can help the body ward off chronic diseases and neutralize free radicals that contribute to aging.
- Heart Health: Regular consumption of onions may contribute to heart health due to their sulfur compounds and anti-inflammatory properties. These can help reduce high blood pressure and protect against blood clots, potentially lowering the risk of heart disease and stroke.
- Cancer-Fighting Compounds: Onions contain certain compounds that may have a protective effect against several types of cancer. Studies suggest that their consumption is associated with a reduced risk of stomach, colorectal, and prostate cancers, attributed to their rich flavonoid content and organosulfur compounds.
- Blood Sugar Regulation: The chromium present in onions can assist in regulating blood sugar. Additionally, onions have a low glycemic index, which means they can help manage blood sugar levels, beneficial for individuals with diabetes or those trying to prevent it.
- Bone Density Support: Some studies have shown that onions may support strong bones, which is particularly important for people at risk of osteoporosis. Regular consumption of onions has been linked to increased bone density.
- Anti-Inflammatory Effects: The various phytochemicals found in onions can work to reduce the risk of inflammation in the body. This property can be particularly beneficial for people suffering from arthritis or other inflammatory diseases.
Autumn onion soup
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Ingredients
- 2 tbsp Olive oil
- 6 medium onions thinly sliced
- 4 cloves garlic minced
- 1 tbsp brown sugar
- 2 large potatoes peeled and cubed
- 4-5 cups vegetable stock
- Salt and pepper, to taste
- 2 cups fresh spinach roughly chopped
- 1 cup vegan cheese shredded (plus more for garnish)
- Fresh parsley chopped (for garnish)
Optional
- 1 tbsp dried thyme
- 1 bay leaf
- A pinch of nutmeg
Instructions
- Heat a large pot over medium heat and add enough olive oil to coat the bottom. Once the oil is hot, add the sliced onions. Stir occasionally, allowing the onions to soften and begin to caramelize. This will take about 15-20 minutes. You want them to get a nice golden-brown color, which will add a rich flavor to the soup.
- Add the minced garlic to the caramelized onions and cook for an additional 1-2 minutes, or until the garlic is fragrant but not burnt. Sprinkle in the brown sugar and stir it in with the onions and garlic. The sugar will help the onions caramelize further and add a subtle sweetness to the soup.
- Add the cubed potatoes to the pot and stir to mix with the caramelized onions and garlic. Pour in the vegetable stock. The stock should cover the vegetables by an inch or so. If you like a thicker soup, start with 4 cups and add more as needed. Season the soup with salt, pepper, dried thyme, a bay leaf, and a pinch of nutmeg if using. These spices will contribute depth to the soup’s flavor profile.
- Bring the soup to a boil, then reduce the heat to a simmer. Let the soup cook until the potatoes are tender, which should take about 20 minutes. A few minutes before the soup is done, stir in the chopped spinach and allow it to wilt in the hot soup. This won't take long, about 2-5 minutes.
- Once the spinach has wilted, remove the pot from heat and discard the bay leaf if you added one. Stir in the vegan cheese and let it melt into the soup.
- Taste and adjust the seasoning if necessary. Serve the soup hot, garnished with additional vegan cheese and chopped fresh parsley for a fresh, herby touch.
Nutrition
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