The onion is an extraordinary food for its richness in antioxidant substances and fibers that benefit the intestinal flora. In addition to raw in salads or stir-fries, you can enjoy it in recipes where it is a main ingredient.
Do you usually prepare recipes where the onion is the protagonist? Although it is usually an extra ingredient in our living preparations, it is not a bad idea to turn onions into the base of a dish. And, in addition to having a pleasant flavor, onion is a real health pill.
As a member of the Allium family, onions share some nutritional benefits with garlic, leeks, scallions, shallots, and scallions. It is recommended to eat at least one daily serving of onions or other family foods.
- From the nutritional point of view, they are a very good source of biotin and good manganese, vitamin B6, copper, vitamin C, fiber, phosphorus, potassium, folic acid and vitamin B1.
- In addition, onions contain unique phytonutrients, such as sulfur compounds and quercetin.
- Its benefits reach most of our body’s organ systems, including the cardiovascular, endocrine, digestive, immune, and musculoskeletal systems. Of special interest in the investigation of the properties of onion has been its impact reducing cardiovascular risk.
2 DELICIOUS ONION RECIPES
JACKFRUIT (OR TOFU), ASPARAGUS AND ONION QUICHE
Ingredients:
- 300 g cooled breeze dough
- 250 g canned jackfruit (you can use tofu or other vegetable protein instead)
- 1 large onion
- 1 bunch of green asparagus
- 600 g liquid soy cream
- 2 eggs
- 1 tablespoon nutritional yeast (or grated emmental)
- 1 tablespoon tamari
- 1 teaspoon smoked paprika
- Fresh dill
- Freshly ground black pepper
- Virgin olive oil
- Sea salt
Preparation:
- Drain the jackfruit, crumble it or cut it into strips and, in a bowl, add the tamari, paprika, pepper and a splash of olive oil. Stir and let stand for half an hour.
- Chop the onion, poach it with oil and then drain it. Steam the asparagus with a little oil for 10 minutes and cut them.
- Beat the eggs in a bowl, add the soy cream and nutritional yeast. Pepper.
- Preheat the oven to 180 ºC, line a round pan with the dough and pinch it with a fork. Distribute the vegetables, add the dill and cover well with the egg mixture. Bake for about 45 minutes until done.
VEGETABLE SANDWICH WITH DATES AND SPROUTS
Ingredients:
- 8 slices of seed bread
- 120 g cashew cream cheese
- 200 g dates
- 1 onion,
- A few mint leaves
- 30 g alfalfa or onion sprouts
- 100 g fresh fennel
- 2 artichokes
- Virgin olive oil
- The juice of half a lemon
- Sea salt
Preparation:
- Peel and chop the onion.
- Put a thick-bottomed casserole on the fire and add a splash of olive oil. When the oil is already hot, add the onion with a pinch of sea salt and let it poach for a few minutes.
- Meanwhile, with the help of a sharp lace, remove the bones from the dates.
- When the onion is transparent, add the pitted dates and stir along with the onion until they fry a little.
- Finely laminate the fennel. Clean the artichokes by removing the most fibrous outer leaves and the tip. Also lick them and rub them with lemon juice so that they do not oxidize.
- Prepare the sandwiches by smearing a slice with the cashew cream and then add the rest of the ingredients in layers.
