Baked Onion Soup with Wholemeal Cheese Cobblers Recipe

Name: Baked Onion Soup with Wholemeal Cheese Cobblers Recipe
Prep time: 20 min
Cook time: 35 min
Ingredients: 50g butter; 4 large onions, sliced; 225g self-raising wholemeal flour + 2 tbsp; 2 tbsp Worcestershire sauce; 1 litre beef stock; 50g reduced fat hard cheese, grated (e.g. Cheddar); 150ml semi-skimmed milk

A delicious winter warmer and great value for money.

Prep Time

20 mins
Cook Time

35 mins
Serves

4
Cost Per Serving

45p

Nutrition Per Serving

Calories412 kcal

Calories

Calories are a measure of the amount of energy in food and drink. Your weight depends on the balance between how much energy you consume and how much energy you use up. If you eat or drink more than you use you can gain weight. If you don’t eat enough you can lose it.
Fat15g

Fat

Your body wouldn’t function without fat. Fat is an essential part of a healthy balanced diet. It provides fat soluble vitamins and essential fatty acids. But as fat is a rich source of energy (calories), it can easily contribute to weight gain.
Saturates8.25g

Saturates

On average as a nation it seems we’re consuming too much saturated fat. Eating too much can increase your cholesterol, which is a risk factor for heart disease. Replacing saturated fats with unsaturated fats can help maintain healthy cholesterol levels, and reduce the risk of heart disease.
Carbs56.7g

Carbs

Starchy foods like bread, breakfast cereals or potatoes are a good source of carbohydrate and should make up just over a third of the food you eat. When eaten, carbohydrates are broken down into glucose, which is used to fuel cells in your body like brain and muscle cells. Some people think starchy carbohydrates are fattening, but gram for gram it contains less than half the calories of fat. Choose whole grain or high fibre varieties where you can as they often contain more nutrients.
Sugars16.7g

Sugars

On average in the UK we eat too much sugar. Foods and drinks high in sugars are not needed in the diet. So if you have them, make sure they're infrequent and in small amounts, or you risk tooth decay or obesity.
Fibre8.2g

Fibre

Fibre is classed as a carbohydrate and you should aim to eat 30g fibre each day. Eating plenty of fibre is good for your digestive health and is associated with a lower risk of heart disease, stroke, type 2 diabetes and some cancers.
Protein16.1g

Protein

All cells and tissues contain protein, so it’s essential for growth, repair and good health. Protein from animal sources such as meat, fish, eggs and dairy products contain all the essential amino acids (the building blocks of protein) needed by the body. If you're vegetarian or vegan, you can get the protein you need through eating a variety of different plant sources such as pulses, nuts and cereals.
Salt2.36g

Salt

A small amount of salt is needed in your diet but too much can raise your blood pressure, which increases risk of health problems such as heart disease and stroke. Adults shouldn’t eat more than about 1 teaspoon (6g) per day – and that includes salt already in the foods you eat, not just the salt you add, so check nutrition labels on food packs.

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Ingredients

50g butter
4 large onions, sliced
225g self-raising wholemeal flour + 2 tbsp
2 tbsp Worcestershire sauce
1 litre beef stock
50g reduced fat hard cheese, grated (e.g. Cheddar)
150ml semi-skimmed milk

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Method

Preheat the oven to 200°C, gas mark 6.
Heat 10g of the butter in a large saucepan and gently fry the onions for 15 minutes covered, until softened and golden.
Add 2 tbsp flour and cook for 1 minute.
Stir in the Worcestershire sauce and stock and bring to the boil, stirring.
Transfer to a casserole dish and bake for 20 minutes.
Meanwhile, rub the remaining butter into the 225g flour to form breadcrumbs.
Stir in the cheese and seasoning, and stir in enough of the milk to form a dough.
Knead slightly on a floured surface, then roll out to 1.5cm thick and cut 8 circles using a 7cm round cutter.
Place on top of the soup and bake for a further 15 minutes until cooked.

Cooking Tips

Try adding a dash of white wine with the stock to give an extra rich flavour.