Welsh onion soup
Welsh onion soup, often known as 'cawl' or 'cawl cennin' in its simplest form, is a traditional, hearty, and savory soup from Wales. It is primarily made with a generous amount of leeks (the national symbol of Wales), onions, and often includes potatoes and a simple stock base, sometimes with bacon or lamb for added depth. This rustic dish is a staple of Welsh comfort food, designed to be warming and nourishing.
🍽️ Nutrition at a glance
This soup is generally low in fat and moderate in carbohydrates, with its primary nutrients coming from the vegetables. A typical serving provides a good amount of dietary fiber, vitamin K, and potassium, and is relatively low in calories, making it a light yet satisfying meal.
Nutrition breakdown
| Calories | 95 kcal |
| Protein | 3.5 g |
| Carbs | 15 g |
| Fat | 2.5 g |
| Fiber | 3.5 g |
| Sugar | 5 g |
| Sodium | 680 mg |
| Vitamin K | 45 mcg |
| Potassium | 350 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 12 mg |
| Folate | 40 mcg |
| Manganese | 0.3 mg |
| Iron | 1.2 mg |
| Vitamin B6 | 0.15 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the leek is a national emblem of Wales, and this soup is a direct celebration of that ingredient, often eaten on St. David's Day. Nutritionally, the slow-cooked leeks and onions are a rich prebiotic source, which can support gut health.
