Stuffed Onions
Stuffed Onions - Mild and spicy unite here in a vegetarian delicacy
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!
(Percentage of daily recommendation)
| Calorie | 434 cal. | (21 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.5 g | (38 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin K | 6 μg | (10 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.1 mg | (59 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 115 μg | (38 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 20.7 μg | (46 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 1,194 mg | (30 %) | ||
| Calcium | 383 mg | (38 %) | ||
| Magnesium | 159 mg | (53 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 111 mg | |||
| Cholesterol | 14 mg | |||
| Complete sugar | 13 g |
Ingredients
- 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)
Kitchen utensils
Preparation steps
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.
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.
Rinse thyme, shake dry, pluck leaves and chop finely. Drain and coarsely chop the feta cheese. Squeeze juice from lemon half.
Mix thyme and feta cheese into the bulgur. Season with salt, pepper and a little lemon juice to taste.
Remove onions from the oven, let cool slightly and peel.
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.
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.
Meanwhile, toast almonds until golden brown in a dry pan.
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.
