Why should you try this cheese and onion soup?

If you’re sitting there thinking ” I’m not really a soup person” then very much like my sweet potato soup, this cheese and onion soup is the soup for you. I wasn’t a soup kinda’ gal until i tried potato based soups but the flavours and thickness are just on point! I LOVE cheese, I’m a self confessed cheese addict and I strongly believe that the best way to flavour cheese is with onion and maybe a few chives too! Because this cheese and onion soup is thickened with potato it’s definitely very filling. It’s healthy, vegetarian and did I mention how tasty it is?

This recipe is so quick and simple it’s perfect for weekday evenings after work, you could also batch make it and freeze for convenience. Peel and cube up your veg, you don’t have to be neat or particularly consistent, it’s all getting blended anyway you just want to make sure it’s small enough to cook well. I definitely recommend fresh onions and chives for this recipe as powdered just will not taste right. This recipe creates 2 large portions so please don’t forget to increase quantities if you have more mouths to feed.

Do you have a diet restriction?

This soup recipe is great for those with the following diet restrictions:

Vegetarian
Gluten Free
Nut Free
Ultra Processed Food Free

Ultra processed food free recipes are recipes that use ingredients where no additives have been used. This will include ingredients that can be made at home to be UPF free such as stock cubes, sauces and seasonings.

Step 1: Start the stock

Pop your onion into a saucepan to sauté for 3-4 minutes. Meanwhile, make up 1 litre of stock, if you make up your own then you get extra healthy points but if not store bought is absolutely fine. When your onion has browned you can add the potato and the stock. Heat on a medium heat for around 30 minutes uncovered, we want the liquid to reduce down slightly, but not excessively. It’s easy to add more water if your cheese and onion soup is too thick but not as easy to thicken your soup once it has too much water. If in doubt about the water quantity go with your gut and let it reduce a bit longer.

Step 2: Mix in the cheese and blend

Once your potatoes are soft, mix in your low fat cream cheese and parmesan and mix together well, your cheese and onion soup will still be slightly watery until we blend or mash the potato which is what we will do next. I prefer to mash this soup so the potato is still slightly chunky but of course you can also blend it into a smooth consistency using an immersion blender if you prefer, it’s completely down to personal preference.

Step 3: Serve

Ladle your soup into a bowl and top with at least a tablespoon of fresh chopped chives. As I mentioned above the chives really do add a nice flavour to this dish rather than just being a garnish so add as much as you want, I’ve completely covered the top in chopped chives before now and it still wasn’t too much for me so go crazy!

Variations

1. Herbed Delight

Enhance the soup’s flavor with a burst of fresh herbs. Add chopped thyme, rosemary, or parsley during the last few minutes of cooking to infuse the soup with aromatic goodness.

2. Spicy Kick

Give your low-calorie soup a kick by adding a pinch of cayenne pepper or a dash of hot sauce. The heat will complement the sweet onions and add an extra layer of depth.

3. Roasted Garlic Infusion

Elevate the soup with roasted garlic. Toss a few garlic cloves in olive oil and roast until golden brown, then blend them into the soup for a mellow, nutty flavor.

4. Veggie Boost

Increase the vegetable content by adding diced carrots, celery, or leeks to the soup. These nutritious additions enhance the flavor while keeping the soup light and healthy.

Frequently Asked Questions (FAQ)

Can I use sweet potatoes instead of regular potatoes?

Certainly! Sweet potatoes add natural sweetness and nutrients without compromising the soup’s healthiness. Adjust the cooking time accordingly.

Is there a substitute for low-fat cream cheese?

Yes, you can use Greek yogurt or a light sour cream as a healthier alternative to low-fat cream cheese. These options provide creaminess without the extra calories.

Can I freeze this soup?

Absolutely! Portion the soup into airtight containers and freeze for up to three months. Reheat on the stove, adjusting the consistency with a bit of water if needed.

What’s a good side for this low-calorie soup?

Pair your soup with a side of mixed greens, a cucumber salad, or a light whole-grain roll for a balanced and satisfying meal.

How can I reduce the sodium content?

To reduce sodium, opt for a low-sodium vegetable stock or make your own by simmering vegetables and herbs in water. Season with herbs and spices instead of salt for added flavour.

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