Recipe description
June 20, 2026
Dutch onion soup with whole-grain cheese crouton
Cozy Dutch onion soup with whole-grain crouton for gut-friendly fiber.
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from onions and whole-grain crouton.
- Onions provide polyphenols for plant-based flavor.
- Balanced with cheese for protein and slow carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Onion
4
piece
Butter
6
teaspoon
Wine, white
0.5
glass
Broth
6
cup
Fresh herbs
1
tablespoons
Salt
1
teaspoon
Bread, whole grain
4
slice
Cheese, cheddar
4
slice
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add the sliced onions and cook until softened and caramelized, about 20-25 minutes.
3
Stir in thyme, salt, and black pepper, cooking for an additional minute.
4
Pour in the vegetable broth and bring to a simmer for 10 minutes.
5
While the soup simmers, toast the whole-grain bread slices and top with grated cheese.
6
Serve the soup hot, topped with the cheese croutons.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
12 g
Protein
38 g
Carbohydrates
5 g
Fiber
6 g
Sugar
14 g
Fat
6 g
Saturated fat
1.0 g
Salt
FAQ
Is this soup vegan by default?
Not by default—it uses cheese and possibly stock. To make it vegan, use vegetable stock and a dairy-free cheese.
What makes this soup gut-friendly?
Slow-sautéed onions provide prebiotic fiber; the whole-grain crouton adds soluble and insoluble fiber; onions also supply polyphenols.
Can I prepare this ahead of time?
Yes. Make the soup base in advance, store in the fridge, and reheat gently; add croutons just before serving to keep them crisp.
How can I reduce the sodium?
Use low-sodium stock and limit added salt; season with herbs.
Is this gluten-free?
Not if you use traditional whole-grain bread; use gluten-free bread for croutons and ensure stock and cheese are gluten-free.
How long do leftovers keep?
Refrigerate for 2–3 days; you can freeze the soup (without croutons) for longer storage; croutons don’t freeze well.
What substitutions work well?
Replace butter with olive oil; use other grains or gluten-free bread; use dairy-free cheese if needed.
How should I serve it?
Serve hot in bowls; add croutons on top or on the side; garnish with herbs.
Is this suitable for kids?
It’s mild and balanced; onions may cause gas for some children; cook onions until very soft and offer child-sized portions.
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