Heart-Healthy Stuffed Onions with Savory Herbed Filling
Elevate your mealtime with these delicious and nutritious Heart-Healthy Stuffed Onions with Savory Herbed Filling! This recipe transforms humble yellow or sweet onions into a gourmet dish that's as wholesome as it is flavorful. Hollowed-out onions are filled with a vibrant quinoa-based stuffing brimming with nutrient-packed spinach, sweet red bell peppers, and aromatic garlic. The addition of fresh parsley, thyme, and a hint of lemon juice creates a perfectly balanced, herbaceous flavor. Topped with crunchy whole-grain panko breadcrumbs and a sprinkle of nutritional yeast for a cheesy, umami finish, these stuffed onions are baked to golden perfection. Perfect as a light vegetarian main course or a stunning side dish, this low-sodium, plant-based recipe is sure to impress. Plus, it’s easy to prepare in under an hour, making it an ideal choice for heart-healthy eating without compromising on taste.
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Recipe Information
Ingredients
- 4 pieces large yellow or sweet onions
- 0.75 cups quinoa (uncooked)
- 1.5 cups low-sodium vegetable broth
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 medium carrot, finely diced
- 0.5 cup red bell pepper, finely diced
- 1 cup spinach, chopped
- 0.25 cup Italian parsley, chopped (fresh)
- 1 teaspoon dried thyme
- 0.5 teaspoon ground black pepper
- 1 tablespoon lemon juice (freshly squeezed)
- 0.25 cup panko breadcrumbs (whole grain)
- 2 tablespoons nutritional yeast
Instructions
Preheat your oven to 375°F (190°C).
Cut a small slice off the top and bottom of each onion so they sit flat, and carefully peel the onions.
Using a melon baller or small spoon, hollow out the centers of each onion, leaving about 2 layers intact. Reserve the removed onion pieces for the filling.
In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is cooked and the broth is absorbed.
Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the minced garlic, diced carrot, and red bell pepper. Sauté for 5 minutes until softened.
Chop the reserved onion centers finely and add them to the skillet. Sauté for another 3 minutes.
Add the spinach, parsley, thyme, and black pepper to the skillet. Cook for 1-2 minutes until the spinach is wilted.
Remove the skillet from the heat and stir in the cooked quinoa, lemon juice, nutritional yeast, and 1 tablespoon of olive oil. Adjust seasoning to taste.
Stuff each hollowed-out onion with the quinoa mixture, packing it tightly.
Place the stuffed onions in a baking dish. Add about 1/2 cup of water to the bottom of the dish to keep the onions moist while baking.
Sprinkle the tops of the stuffed onions with panko breadcrumbs.
Cover the dish with foil and bake for 25 minutes. Then, remove the foil and bake for another 10-15 minutes, or until the onions are tender and the breadcrumbs are golden brown.
Let the stuffed onions cool slightly before serving. Enjoy as a side dish or a light main course!
Nutrition Facts
Calories |
1224 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.3 g | 49% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 560 mg | 24% | |
| Total Carbohydrate | 187.0 g | 68% | |
| Dietary Fiber | 30.0 g | 107% | |
| Total Sugars | 37.7 g | ||
| Protein | 39.1 g | 78% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 427 mg | 33% | |
| Iron | 13.6 mg | 76% | |
| Potassium | 3191 mg | 68% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
