Monday, February 10, 2020

Soup and a Sandwich! Slow and Low Onion Soup & Oil-Free Egg Salad Sandwich

Everybody knows soup and sandwiches go together like peanut butter and jelly! Both of the recipes below definitely stand on their own without depending on one another, but because they both are great make ahead recipes, it makes it a snap to plan a few combo meals throughout your busy week.

Slow-and-Low Onion Soup
I'm not calling this French Onion Soup, because I skipped the wine in this recipe. But, it is pretty reminiscent of said soup, because the onions are cooked at a low temperature, for a long time so that the natural sugars and flavor of the onions shine. With a splash of beef-y broth, and if desired, topped with a slice of sourdough, vegan provolone, and the cutest of garnishes...a nest of broiled green onions, this brothy soup is sure to win over the onion lover in your life.

2 tablespoons (30 ml) olive oil
4 large yellow or brown onions, julienne
1 tablespoon (18 g) sea salt
3 tablespoons (30 g) minced garlic
4 cups (1 quart, or 940 ml) beef-flavored vegetable broth
2 tablespoons (30 ml) soy sauce, or Bragg's Liquid Aminos
2 tablespoons (30 ml) steak sauce (like A1)
black pepper, to taste

In a large pot with a lid, heat oil over medium-low heat.
Add onions and salt. Cover to sweat and cook for 45 to 60 minutes, returning to stir often.
Once onions are reduced by about half and have released most of their juices, stir in the garlic. Cover and cook for an additional 10 minutes, or until onions are golden brown in color.
Stir in broth, soy sauce, and steak sauce.
Bring to a boil, reduce to a simmer, cover and simmer for 20 minutes.

YIELD: 8 cups (51 kcal per 1 cup serving)

Pro (Soup) Tips:
Green Onion Nest: Make a gorgeous (and delicious!) nest of green onions (the longer the better!) to add a touch of flair to your soup. Wash your onions and remove any damaged layers. Preheat your broiler. Arrange in a single layer on a baking sheet. Spray (or drizzle) with a light coat of olive oil. Broil for 7 to 10 minutes or until soft and just beginning to brown. Carefully wrap about 3 onions into a nest shape and place on top of your soup.
Broiled Crouton: The toaster over broil function works perfectly to toast a nice crusty piece of sourdough and melt a creamy slice of vegan provolone (I love Follow Your Heart brand!)

Oil-Free Tofu Egg Salad
Look ma, no mayo! Looking for a lighter version of your favorite stinky sandwich filling? Look no further! This simple to make, no cooking required, tofu egg salad is packed full of protein and super satisfying. Compared to my original Tofu Egg Salad, this recipe clocks in at 167 kcal per 1/2 cup serving vs 297! If you are looking to add a little more decadence, try smashing some avocado onto the bread instead of mayo, for added fat and flavor!

For the Dressing:
1 cup (112 g) raw cashews, soaked overnight and rinsed
1/2 cup (120 ml) water
1 tablespoon (10 g) minced garlic
2 teaspoons stone prepared ground mustard
1/2 teaspoon hot sauce
1/2 teaspoon sea salt
1/2 teaspoon onion powder
1/4 teaspoon turmeric
1/4 teaspoon black pepper
1/4 teaspoon paprika
1/4 teaspoon kala namak (aka black salt), plus more or less to taste

For the Tofu Egg Salad:
1 block (12 ounces, or 340 g) extra- or super-firm tofu, drained and pressed
1 stalk (about 10-inches, or 1/2 cup) chopped celery
1/2 cup (48 g) chopped green onion

Add all dressing ingredients to a blender and puree until smooth. Set aside.
In a mixing bowl, crumble tofu.
Add in dressing, celery, and green onions.
Mix until well combined.
Store in an airtight container in the refrigerator until ready to serve for up to 7 days.

YIELD: 4 cups (167 kcal per 1/2 cup serving)

1 comment:

Bianca said...

Yessssss!! I've been trying to eat a little more low-oil these days (because too much makes my tummy hurt), so this egg salad sounds perfect! And that onion soup looks amazing too!!

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