(Serves 4)

• 1 kg brown onions, thinly sliced

• 2 tbsp olive oil

• 4 cloves garlic, thinly sliced

• 1 L good-quality salt reduced beef stock (or veg stock)

• 4 sprigs thyme

• 1 bay leaf

• Pepper, to taste

• 4 slices sourdough

• 50g butter or olive oil spread

• 1 tablespoon Dijon mustard

• 120g grated cheese

1. Build the base (low & slow)

   Heat olive oil in a large pot over medium heat. Add onions, garlic, bay leaf and thyme.

   Reduce heat to low and cook, stirring occasionally, for 30–40 minutes or until onions are soft, deeply golden and caramelised.

   → This is where the magic happens. The onions slowly soften, sweeten and transform into the flavour base of the soup.

2. Deglaze & lift

   Pour in stock and gently scrape the bottom of the pot to lift all those flavour-packed bits.

3. Simmer into something special

   Bring soup to a gentle simmer and cook for 20–30 minutes to allow the flavours to develop. Taste and season

4. Toast & melt

   Spread sourdough with butter, a swipe of Dijon mustard and top with cheese.

   Grill until golden, bubbling and melty to your liking.

5. Serve
   Ladle soup into bowls and serve with cheesy mustard toasts on the side for dipping.

Snapshot!

This French onion soup is a hearty, fibre-rich comfort meal providing approximately 2196 kJ per serve, with 18 g of protein and 13 g of fibre to help support fullness and satisfaction. It contains 28 g of total fat, including 10 g saturated fat, alongside a higher contribution from heart-friendly unsaturated fats (12 g monounsaturated and 3 g polyunsaturated fats).

The slow-cooked onions contribute most of the 43 g of carbohydrates and 25 g of sugars naturally through caramelisation. The soup also provides around 1277 mg sodium per serve, largely from the stock, cheese and bread.

What it means on the plate

This soup is rich, hearty and surprisingly fibre-packed thanks to the slow-cooked onions. While the carbohydrate content is moderate, the combination of fibre, fats and slow-cooked vegetables helps slow digestion and support steadier blood glucose levels.

The higher sugar content mainly comes from the natural sugars released during caramelisation, rather than large amounts of added sugar. Pairing the soup with protein-rich additions or a fresh side salad can help further balance the meal.

Food group balance → A veggie-rich comfort meal with a good fibre base

• Grains 1 serve (sourdough)

• Vegetables 3 serves (onion, garlic, thyme)

• Dairy 0.8 serves (cheese)

CWJ Takeaway

French onion soup is a beautiful reminder that flavour can come from technique, not just extra ingredients. Slow caramelisation transforms simple onions into something rich, sweet and deeply savoury while still delivering plenty of fibre and vegetable goodness on the plate.