Plant-based French Onion Soup

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Ahhh, French Onion Soup… the ultimate in comfort food! Just those words, summon up visions of cute little brown pots with handles that remind me of the 70s. Ooey gooey, soup pots piled high with sourdough bread chunks and greasy cheese dripping down the edge. Did you ever think that this delight could be made vegan? This seems like the perfect time for a Plant-based French Onion Soup when thousands of both vaccinated and unvaccinated are hanging at home riding out their Omicron symptoms.

Covid positive?

Yup, I’ve got Covid too. Luckily for me it was just a bit of stiffness and a mild headache. Happy to report that in normal times I wouldn’t even have considered myself sick. I’m attributing it to my healthy plant-based diet. 😉 I knew I could count on you, body. Sending out positive vibes. I know symptoms can be severe for some.

This soup is a powerhouse of nutrients!

Onions and garlic are antibacterial and are heros in the immune stimulating field. They are perfect foods to be consuming right now. Even though there is no dairy, there is still that cheesy flavour and soup soaked sourdough chunks. Who says plant-based eating can’t be magical?!

This recipe was inspired by Terri Edwards at EatPlant-Based.com. Some tweaking was done adding a few extra ingredients to increase the nutrition and flavour factor. I would highly suggest following Terri on Facebook or Instagram. I met her at a plant-based conference at sea a few years back. She has a great story of health recovery on a plant-based diet and now helps others through her website and educational sessions in the southern States.

What is special about this French Onion Soup?

~~ This Plant-based French Onion Soup recipe does not contain any hormone laden cheese or other animal products.

~~ It is filled with onions and garlic, which are highly nutrient rich vegetables. Tofu chunks (optional) were added for extra iron and calcium and a plethora of other vitamins and minerals. Did you know that tofu has all the essential amino acids that our bodies can’t make?

~~ It is quick to make and can be reheated if you don’t eat it all in one sitting.

~~ I added some miso, which is a fermented soybean paste. Miso is rich in choline, calcium, iron, selenium, magnesium and phosphorus. For more information on the benefits of Miso, please visit this recipe post of my Mighty Miso Soup where I explain all about it.

How do I make this soup?

A little chopping, a little simmering and a bit of blending!

Plant-based French Onion Soup

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Serves: 4-5 Prep Time: 30 minutes Cooking Time: 25 minutes 25 minutes

Nutrition facts: 200 calories 20 grams fat

Ingredients

• FRENCH ONION SOUP
• 3 large or 6 small onions, sliced lengthwise in 1/4" wide strips
• 4 1/2 cups veggie broth
• 1/2 of a 440 g package of medium, firm or extra firm tofu, diced into 1/2 inch pieces
• 5 garlic cloves, peeled and diced
• 1/2 cup red or white wine, alcohol component will burn off (or use 1/4 cup red wine vinegar)
• 2 tablespoons Braggs Aminos or low sodium soy sauce
• 2 tablespoons apple cider vinegar
• 1 tablespoon of miso (any kind) mixed into 2 tablespoons of hot water
• 1 bay leaf
• 2 teaspoons thyme
• 1/2 teaspoon sea salt
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ground pepper
• 3 pieces of sourdough bread, cut into chunks
• CHEESY TOPPING:
• 3/4 cups veggie broth
• 1/3 cup raw cashews
• 1/4 cup vegan cheese shreds (such as Daiya or other) (optional) plus more for topping
• 3 tablespoons nutritional yeast
• 1 tablespoon apple cider vinegar
• 1 clove garlic, peeled
• 1 tablespoon organic cornstarch or arrowroot powder

Instructions

1. Slice onions into long strips and set aside.  Any color of onion, or a mix, can be used.  Red onions have slightly higher antioxidant amounts so feel free to use those.  
2. Dice garlic then press and dice tofu into 1/2 inch pieces.   
3. In a large soup pot, fry onions in 1/2 a cup of vegetable broth.  Allow onions to cook down for approximately 5 minutes until translucent and until the liquid is gone and the onions start to brown.  Add garlic, then add wine or wine vinegar slowly, deglazing the pan and stirring as you go.
4. Next, add the tofu and remaining soup ingredients (other than the miso/water mix) and allow to simmer with the lid on for 15 minutes.
5. While the soup is simmering, add all of the Cheesy Topping ingredients (except for the cornstarch), into your Vitamix or high powered blender.  If you do not have a high powered blender, the cashews should sit in hot water for 30 minutes, then be drained, before blending, for a smoother consistency.   Blend the Cheesy Topping ingredients until smooth.  
6. In small pot on low heat, pour the Cheesy Topping and stir in the corn starch.  Heat, stirring frequently until the mixture starts to form a gelatinous consistency, then remove from heat.  
7. Once the soup has simmered for 15-20 minutes, turn off the heat, add the miso mixed in water and stir.  (You don't want to boil miso as it kills the beneficial enzymes from the fermentation process.) 
8. Ladle the soup into 4 or 5 oven proof bowls, removing the bay leaf.  Add a few chunks of sourdough bread and a scoop of the Cheesy Topping.  Add more shredded veggie cheese to the top if desired.
9. Place the bowls in the oven on broil for 3 minutes, or until the Cheesy Topping starts to brown. Be careful, it can easily burn.
10. Remove and serve hot!  Great with a side salad.  

                                                                www.thevibrantveggie.com

 

Notes

~ if you are not a fan of shredded vegan cheeses, just leave them out.