EatSmarter exclusive recipe

Stuffed Onions

with Bulgur and Feta Cheese
5
Average: 5 (1 vote)
(1 vote)
Stuffed Onions

Stuffed Onions - Mild and spicy unite here in a vegetarian delicacy

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Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
434
calories
Calories

Healthy, because

Even smarter

Nutritional values

The meatless filling scores with a relatively high content of potassium, vitamin E, niacin, vitamin B6, vitamin C and magnesium: half the daily requirement of these substances is covered per portion.

If you prefer something milder, you can replace the sheep's cheese with granular cream cheese. This even saves a few fat calories!

1 serving contains
(Percentage of daily recommendation)
Calorie434 cal.(21 %)
Protein17 g(17 %)
Fat18 g(16 %)
Carbohydrates46 g(31 %)
Sugar added0 g(0 %)
Roughage11.5 g(38 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.1 μg(1 %)
Vitamin E6.9 mg(58 %)
Vitamin K6 μg(10 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin7.1 mg(59 %)
Vitamin B₆0.6 mg(43 %)
Folate115 μg(38 %)
Pantothenic acid1.7 mg(28 %)
Biotin20.7 μg(46 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C63 mg(66 %)
Potassium1,194 mg(30 %)
Calcium383 mg(38 %)
Magnesium159 mg(53 %)
Iron5.4 mg(36 %)
Iodine24 μg(12 %)
Zinc3.1 mg(39 %)
Saturated fatty acids5.2 g
Uric acid111 mg
Cholesterol14 mg
Complete sugar13 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
4 yellow onion (each about 250 grams)
coarse Sea salt
80 grams sun-dried Tomatoes
2 Tbsps olive oil
150 grams Bulgur
175 milliliters Vegetable broth
2 sprigs thyme
100 grams Feta
½ lemon
peppers
50 grams slivered almonds
½ bunch Fresh herbs (or mixed herbs to taste)
250 grams Yogurt (low-fat)
How healthy are the main ingredients?
FetaTomatoolive oilthymelemon
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 oven-proof baking dish, 1 Tablespoon, 1 Pot (with lid), 1 Wooden spoon, 1 Measuring cups, 1 Large knife, 1 Citrus juicer, 1 Teaspoon, 1 Non-stick pan, 1 Bowl, 1 Immersion blender

Preparation steps

1.
Stuffed Onions preparation step 1

Cut off just the root ends of onions; do not peel. Sprinkle coarse sea salt over the bottom of an oven-proof baking dish. Add onions and bake in preheated oven at 180°C (fan 170°C, gas mark 2-3) (approximately 350°F/convection 340°F) until tender, 40-45 minutes.

2.
Stuffed Onions preparation step 2

Meanwhile, dice sun-dried tomatoes finely. Heat olive oil in a pot and sauté the bulgur, stirring, until toasted, about 1 minute. Add tomatoes and vegetable broth and bring to a boil. Remove from heat, cover and let stand until bulgur is tender, about 20 minutes.

3.
Stuffed Onions preparation step 3

Rinse thyme, shake dry, pluck leaves and chop finely. Drain and coarsely chop the feta cheese. Squeeze juice from lemon half. 

4.
Stuffed Onions preparation step 4

Mix thyme and feta cheese into the bulgur. Season with salt, pepper and a little lemon juice to taste.

5.
Stuffed Onions preparation step 5

Remove onions from the oven, let cool slightly and peel. 

6.
Stuffed Onions preparation step 6

Scoop out insides of each onion with a teaspoon, leaving a border of about 5 mm (approximately 1/4 inch). Finely chop the scooped-out onion flesh and mix into the bulgur.

7.
Stuffed Onions preparation step 7

Fill hollowed-out onions with the bulgur mixture. Discard the salt from the baking dish and return to the oven. Bake at 180°C (fan 170°C, gas mark 2-3) (approximately 350°F/convection 340°F) until stuffing is heated through, about 15 minutes.

8.
Stuffed Onions preparation step 8

Meanwhile, toast almonds until golden brown in a dry pan.

9.
Stuffed Onions preparation step 9

Rinse herbs, shake dry, pluck leaves and mix with the yogurt in a bowl. Puree with an immersion blender. Season sauce with a little lemon juice, salt and pepper. Sprinkle onions with toasted almonds and serve with the herb sauce.