- It has French onion soup vibes but is simpler to prepare and can be made in advance.
- This recipe tastes like French onion soup but has more protein than the original.
- You can also substitute white beans or lentils for the chickpeas in this recipe.
If you love French onion soup but are looking for a more substantial version, this French Onion Chickpeas is your solution. Using chickpeas increases the protein level and provides a heartiness for lasting satisfaction. The onions caramelize into deep sweetness balanced by tangy sherry vinegar and thyme, while the chickpeas absorb the broth for a stew-like richness. The broiled Gruyère forms a golden, bubbling crust that clings to each spoonful—best scooped up with crisp, olive oil-toasted baguette slices. Every bite has the perfect amount of crunch and chewiness. Keep reading for our expert tips, including why we recommend rinsing the chickpeas.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
- Use a mandoline to slice your onions to a uniform thickness.
- Opt for no-salt-added canned chickpeas for better control over seasoning. Be sure to rinse them thoroughly to eliminate any metallic taste.
- You can try making this recipe with white beans instead of chickpeas for a softer texture. Lentils would be a good substitution as well.
- Use a heatproof skillet, such as cast-iron or stainless-steel, and avoid using nonstick pans under the broiler. If you don’t have a broiler-safe skillet, you can transfer the chickpeas to a broiler-safe baking dish and broil them in that instead.
Nutrition Notes
- Chickpeas are a type of legume that’s been linked with healthier cholesterol levels and gut health. They’re loaded with fiber, iron, folate, antioxidants and plant protein. The combination of fiber and protein increases satiety, and the carbohydrates, B vitamins and iron work together to provide your body with energy.
- Onions are known for their antioxidant quercetin, which has been linked to healthier blood pressure. Other plant compounds and antioxidants in onions have been linked with supporting eye health and reducing certain types of cancer.
- Whole-wheat baguette is made with whole-grain wheat flour. This increases the fiber content of the bread compared to using white, refined flour. It also increases the bread’s antioxidant content. Fiber has many advantages, including helping to stabilize blood sugar and moving things through our guts. Fiber-filled bread is also more filling than bread that’s devoid of whole grains.
- Gruyère cheese adds protein to this dish, plus calcium and phosphorus, which are important for healthy bones. This cheese also adds probiotics to your gut, which will feed on the fiber in the chickpeas, onions and whole-wheat baguette, helping these beneficial bacteria thrive and multiply.
