Heart-Healthy Stuffed Onions with Savory Herbed Filling

Elevate your healthy eating game with these Heart-Healthy Stuffed Onions with Savory Herbed Filling, a delicious and nutrient-packed dish that's as beautiful as it is satisfying. Perfectly roasted yellow or sweet onions serve as tender, edible bowls for a hearty filling of quinoa, vibrant vegetables, and aromatic herbs like thyme and parsley. A subtle hint of nutritional yeast adds a nutty, cheesy flavor, while a sprinkle of whole-grain panko breadcrumbs delivers a perfectly crisp topping. This low-sodium, vegan-friendly recipe is prepared with wholesome ingredients like fresh spinach, red bell pepper, and olive oil, making it an ideal choice for health-conscious food lovers. Whether you serve it as a comforting side dish or a light main course, these golden-baked stuffed onions will impress both your taste buds and your dinner guests.

Nutriscore Rating: 85/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Cut a small slice off the top and bottom of each onion so they sit flat, and carefully peel the onions.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

Chop the reserved onion centers finely and add them to the skillet. Sauté for another 3 minutes.

Step 7

Add the spinach, parsley, thyme, and black pepper to the skillet. Cook for 1-2 minutes until the spinach is wilted.

Step 8

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.

Step 9

Stuff each hollowed-out onion with the quinoa mixture, packing it tightly.

Step 10

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.

Step 11

Sprinkle the tops of the stuffed onions with panko breadcrumbs.

Step 12

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.

Step 13

Let the stuffed onions cool slightly before serving. Enjoy as a side dish or a light main course!

Nutrition Facts

Serving size	(1408.4g)

Amount per serving	% Daily Value*
Calories	1223.6

Total Fat 38.3g	0%
Saturated Fat 5.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 560.3mg	0%
Total Carbohydrate 187.0g	0%
Dietary Fiber 30.0g	0%
Total Sugars 37.7g
Protein 39.1g	0%

Vitamin D 0IU	0%
Calcium 427.2mg	0%
Iron 13.6mg	0%
Potassium 3190.6mg	0%

*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.

Source of Calories

Fat: 27.6%

Protein: 12.5%

Carbs: 59.9%