Caramelised onion & barley soup with cheese croutons

Health score
48%
Caramelised onion & barley soup with cheese croutons
45 min.
2
532kcal

Suggestions


If you're looking for a comforting and wholesome dish, this Caramelised Onion & Barley Soup with Cheese Croutons is just what you need. The rich, sweet flavour of caramelised onions perfectly balances with the earthy taste of barley and the freshness of cavolo nero or kale. With its warming qualities and heartiness, it's the ultimate soup for a cozy lunch or dinner. The addition of thyme and garlic enhances the savoury depth of the broth, making every spoonful delightful.

But that's not all – the homemade cheese croutons take this dish to the next level! With a crispy baguette base topped with gooey melted Gruyère cheese, they add a delicious crunch and indulgent layer to the soup. It’s a simple yet satisfying meal that will surely become a regular in your recipe rotation. Plus, it’s ready in just 45 minutes, making it perfect for a quick but comforting meal. Whether you're enjoying it on a cold evening or as a delicious midday treat, this soup is sure to impress with its balance of flavours and textures.

This soup not only fills your stomach but also provides a healthy, nourishing option. It's packed with vitamins and minerals, from the kale to the vegetable stock, and offers a good balance of protein, fat, and carbohydrates, making it a well-rounded meal. So why not give this easy-to-make recipe a try and enjoy a bowl of warmth and flavour in just 45 minutes?

Ingredients

  • tbsp olive oil 
  • medium onion thinly sliced
  •  garlic clove thinly sliced
  •  thyme sprigs chopped
  • pinch sugar good
  • 500 ml vegetable stock 
  • 60 barley 
  • 60 destemmed lacinato/dinosaur kale thick sliced
  • slices crusty baguette toasted
  • tbsp gruyere cheese grated

Equipment

  • bowl
  • sauce pan
  • grill

Directions

  1. Heat the oil in a saucepan, then add the onions, garlic, thyme, sugar and a good pinch of salt. Cook on a medium-low heat for 15-20 mins or until golden coloured.
  2. Add the stock and simmer for a further 10 mins.
  3. In a separate large saucepan of salted boiling water, cook the barley for 15 mins, adding the cavolo nero or kale for the final 3 mins of cooking.
  4. Drain and rinse under cold water, then add to the soup and warm through.
  5. Heat the grill. Top the toasted bread with cheese and place under the grill until its bubbly and melted.
  6. Serve in 2 large bowls with the cheesy croutons on top.

Nutrition Facts

Calories532kcal
Protein15.59%
Fat32.65%
Carbs51.76%

Properties

Glycemic Index
178.42
Glycemic Load
31.69
Inflammation Score
-10
Nutrition Score
32.204348071762%

Flavonoids

Catechin
0.72mg
Apigenin
0.09mg
Luteolin
1.39mg
Isorhamnetin
12.59mg
Kaempferol
14.76mg
Myricetin
0.08mg
Quercetin
29.16mg

Nutrients percent of daily need

Calories:532.26kcal
26.61%
Fat:19.61g
30.17%
Saturated Fat:7.16g
44.76%
Carbohydrates:69.94g
23.31%
Net Carbohydrates:59.82g
21.75%
Sugar:10.89g
12.1%
Cholesterol:32.52mg
10.84%
Sodium:1624.69mg
70.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.07g
42.14%
Vitamin K:125.08µg
119.13%
Vitamin A:3957.75IU
79.16%
Manganese:1.33mg
66.31%
Vitamin C:41.9mg
50.79%
Calcium:494.81mg
49.48%
Vitamin B1:0.68mg
45.06%
Fiber:10.12g
40.47%
Selenium:27.85µg
39.79%
Phosphorus:375.01mg
37.5%
Vitamin B2:0.52mg
30.87%
Folate:118.08µg
29.52%
Iron:4.66mg
25.91%
Vitamin B3:4.88mg
24.38%
Magnesium:93.63mg
23.41%
Vitamin B6:0.41mg
20.48%
Zinc:2.88mg
19.22%
Copper:0.32mg
16.04%
Potassium:534.28mg
15.27%
Vitamin E:1.67mg
11.13%
Vitamin B12:0.47µg
7.88%
Vitamin B5:0.69mg
6.85%
Vitamin D:0.18µg
1.18%