All About Diabetes

This playful version of the french onion soup uses different kinds of onions readily available in any grocery or supermarket.

Yield: 6 portions

Ingredients:

• 1 piece red onion, sliced into 1/4 thickness
• 1 piece white onion, sliced into 1/4 thickness
• 2 pieces leeks, white parts, sliced
• 2 bunches spring onions, cut into 1in lengths
• 1/4 cup mustard, Dijon style or horseradish flavored
• 1 cup rice wine
• 1/4 cup worcestershire sauce
• freshly ground black pepper
• 1/2 tablespoon dried thyme
• 3 cups vegetable stock
• 3 cups water

Procedures:

1. Heat a large soup pot and add oil.  Add onions, leeks and saute until brown.
2. Add spring onions, mustard, wine, worcestershire sauce and stir until wine is reduced by three-fourths.
3. Add thyme, stock and water.  Simmer until reduced by one-fourth (about 30 minutes).
4. Adjust seasoning and serve hot.

Nutrition Facts Per Serving:

• Calories (kcal) 67
• Carbohydrates (g) 12
• Protein (g) 1
• Fat (g) 0

Enjoy creating your own cream style soup with a pureed version, and substituting the cream with low fat milk or coconut milk.

Yield: 6 portions

Ingredients:

• 1 tablespoon olive oil
• 1 piece onion, chopped
• 1 clove garlic, crushed
• 1 small squash, peeled, seeded and cubed
• 2 teaspoons curry powder
• 2 cups vegetable stock
• 1 cup low fat milk or reduced fat coconut milk
• 2 tablespoons wansuy, chopped

Procedures:

1. Heat oil in a soup pot.  Add onion and garlic and saute until translucent.
2. Add squash and cook for 1 minute.
3. Add curry powder and stir to coat squash.
4. Add stock and bring to a boil.
5. Cover and simmer for 15 minutes or until squash is tender.
6. Transfer to a blender and puree until smooth.
7. Return to pot and add milk and wansuy.
8. Season to taste with pepper and serve hot.

Nutrition Facts Per Serving:

• Calories (kcal) 192
• Carbohydrates (g) 24
• Protein (g) 17
• Fat (g) 3