Low Fat Stuffed Onions with Savory Herbed Filling
Delight your taste buds without compromising on health with these Low Fat Stuffed Onions with Savory Herbed Filling! This wholesome recipe features tender yellow onions stuffed with a nutritious and flavorful mixture of protein-packed quinoa, finely diced vegetables, and fragrant herbs like parsley and thyme. Infused with a hint of lemon zest and cooked in a low-sodium vegetable broth, this dish is a perfect balance of zesty brightness and earthy heartiness. With a light olive oil sauté and a touch of seasoning, it keeps things fresh, delicious, and low-fat. Perfect as a main course or side dish, these stuffed onions are an impressive, vegetarian-friendly option for dinner parties or a comforting weeknight meal. With its approachable 20-minute prep time and simple steps, this recipe proves healthy eating can be easy and indulgent all at once!
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Recipe Information
Ingredients
- 4 pieces large yellow onions
- 0.5 cups quinoa
- 1 cups vegetable broth (low-sodium)
- 1 large, finely diced carrots
- 1 large, finely diced celery stalk
- 2 cloves, minced garlic
- 2 tablespoons, chopped fresh parsley
- 1 teaspoon fresh thyme leaves
- 1 teaspoon lemon zest
- 1 teaspoon extra virgin olive oil
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 1 for greasing pan non-stick cooking spray
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a baking dish with non-stick cooking spray.
Peel the onions and remove the tops and bottoms so they sit flat. Hollow out the centers using a spoon or melon baller, leaving layers about 1/2-inch thick to form a sturdy shell. Reserve about half of the removed onion flesh for the filling, finely chopping it.
Bring a pot of water to boil. Add the hollowed onions and blanch for 4-5 minutes until just tender but still firm. Drain and allow them to cool slightly.
Rinse the quinoa under cold water to remove its natural bitterness. In a small saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy and the liquid is absorbed. Set aside.
Heat the olive oil in a non-stick skillet over medium heat. Add the finely chopped onion flesh, carrot, celery, and garlic. Cook for 5-7 minutes, stirring occasionally, until the vegetables are softened.
In a large mixing bowl, combine the cooked quinoa, sautéed vegetable mixture, parsley, thyme, lemon zest, salt, and black pepper. Mix thoroughly.
Stuff each hollowed onion with the herbed quinoa mixture, packing it in gently. Place the stuffed onions upright in the prepared baking dish.
Cover the baking dish with aluminum foil and bake in the preheated oven for 30 minutes. Then remove the foil and bake for an additional 10-15 minutes, or until the tops are lightly golden and the onions are tender.
Remove the stuffed onions from the oven and let them cool for a few minutes before serving. Garnish with additional fresh parsley if desired. Enjoy!
Nutrition Facts
Calories |
711 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.3 g | 27% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2033 mg | 88% | |
| Total Carbohydrate | 114.7 g | 42% | |
| Dietary Fiber | 14.6 g | 52% | |
| Total Sugars | 32.4 g | ||
| Protein | 20.9 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 242 mg | 19% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 1613 mg | 34% | |
*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.
