Heart-Healthy Sweet and Tangy Onion Jam

Transform your meals with the irresistible flavors of Heart-Healthy Sweet and Tangy Onion Jam! This vibrant condiment combines the natural sweetness of caramelized red onions with the bold tang of balsamic and apple cider vinegars, perfectly balanced by a touch of rich maple syrup. Slow-simmered with aromatic garlic, fresh thyme, and a splash of low-sodium vegetable broth, it achieves a luscious, jam-like consistency that’s as nutritious as it is indulgent. Ideal for spreading on whole-grain toast, pairing with roasted vegetables, or layering on sandwiches, this versatile recipe is low in added salt and crafted with heart-healthy ingredients like extra-virgin olive oil. Ready in under an hour and easy to store, this onion jam is the ultimate guilt-free way to elevate your favorite dishes.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:50 mins

Total Time:60 mins

Servings: 12

Ingredients

• 4 medium-sized red onions
• 1 tablespoon extra-virgin olive oil
• 2 tablespoons balsamic vinegar
• 1 tablespoon apple cider vinegar
• 2 tablespoons maple syrup
• 0.5 cup low-sodium vegetable broth
• 2 cloves garlic
• 2 teaspoons fresh thyme
• 0.25 teaspoon ground black pepper
• 0.125 teaspoon salt (optional)

Directions

Step 1

Peel and thinly slice the red onions. Mince the garlic cloves and set both aside.

Step 2

Heat the extra-virgin olive oil in a large, non-stick skillet over medium heat.

Step 3

Add the sliced onions to the skillet and cook for 10 minutes, stirring occasionally, until they start to soften and turn translucent.

Step 4

Reduce the heat to low and stir in the minced garlic, cooking for another 2-3 minutes until fragrant.

Step 5

Add the balsamic vinegar, apple cider vinegar, maple syrup, and vegetable broth to the skillet. Stir well to evenly coat the onions.

Step 6

Sprinkle in the fresh thyme, ground black pepper, and optional salt. Stir to combine.

Step 7

Let the mixture simmer over low heat for 30-35 minutes, stirring occasionally, until the liquid has reduced and the onions have caramelized into a jam-like consistency.

Step 8

Adjust seasoning as needed, then remove the skillet from heat.

Step 9

Allow the onion jam to cool slightly, then transfer it into a sterilized glass jar or airtight container.

Step 10

Store in the refrigerator for up to two weeks and enjoy as a heart-healthy condiment to complement your meals.

Nutrition Facts

Serving size	(818.7g)

Amount per serving	% Daily Value*
Calories	508.8

Total Fat 14.3g	0%
Saturated Fat 1.9g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 381.0mg	0%
Total Carbohydrate 92.1g	0%
Dietary Fiber 11.7g	0%
Total Sugars 65.7g
Protein 7.4g	0%

Vitamin D 0IU	0%
Calcium 176.4mg	0%
Iron 2.0mg	0%
Potassium 1095.2mg	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: 24.4%

Protein: 5.6%

Carbs: 69.9%