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Vegan Diet

Roast Onions for Every Diet

Onions are a seasoning standby, but they can also shine as a sweet main-course star when roasted. Try them roast with veggies, herbs, or protein-rich foods for a complete meal.

Onions are a seasoning standby, but they can also shine as a sweet main-course star when roasted. Try them roast with veggies, herbs, or protein-rich foods for a complete meal.

Flexitarian

Vidalia onions stuffed with sage & chicken sausage

SERVES 4

Savory sage and sausage balance the sugariness of roasted Vidalias, one of the sweetest onion varieties, plus sage loses astringency when cooked with fat.

4 Vidalia onions (about 3 lbs)
1 tbsp olive oil
½ pound organic chicken sausage (about 3 links)
chopped 3 cups kale leaves (about 5 oz or ½ bunch)
chopped 8 large sage leaves, thinly sliced

Heat oven to 400°. Hollow onions for stuffing, reserving and chopping centers.

In a large skillet over medium heat, warm oil. Add chopped onion, sausage, kale, and sage; cook until sausage is cooked through and kale is tender, 8–10 minutes. Transfer sausage-kale mixture to a bowl. Place hollowed onions top-down in skillet and cook until rims start to brown, 5–6 minutes. Arrange shells open-side up in baking dish and fill with sausage mixture.

Cover dish with aluminum foil and bake until tender, 1 hour. Remove foil and bake until tops brown, 10 minutes.

227 calories per serving, 8 g fat (2 g saturated), 26 g carbs, 5 g fiber, 14 g protein, 370 mg sodium

See also Bruschetta with Avocado and Caramelized Onions

Vegetarian

Red onions stuffed with mushrooms and Gruyère

SERVES 4

Earthy mushrooms and Gruyère pair perfectly with pungent red onion, a good source of heart-healthy antioxidants.

4 red onions (about 3 lbs)
1 tbsp olive oil
1 10-oz package mushrooms (about 10 mushrooms) chopped
1 tsp chopped thyme leaves
¼ tsp salt
¼ tsp freshly ground black pepper
1 egg
½ cup seasoned breadcrumbs
½ cup grated Gruyère cheese

Heat oven to 400°. Hollow onions for stuffing, reserving and chopping centers.

Warm oil in skillet on med-high. Add onion and mushrooms, thyme, salt, and pepper; cook until mushrooms are tender,5–6 minutes. Add egg. Cook onion shells top-down in skillet until rims start to brown, 5–6 minutes. Arrange shells open-side up in baking dish; add mushroom mixture.

Cover dish with aluminum foil and bake until tender, 1 hour. Remove foil and sprinkle with breadcrumbs and Gruyère. Bake until cheese melts, 10–15 minutes.

300 calories per serving, 10 g fat (4 g saturated), 42 g carbs, 6 g fiber, 13 g protein, 477 mg sodium

See also 4 Energy-Boosting Mushrooms (And How to Cook Them)

Vegan

Maui onions stuffed with quinoa and olives

SERVES 4

Sweet, juicy Maui onions balance salty olives and acidic lemon, while protein-packed quinoa supplies a nutty crunch.

½ cup dry quinoa
4 Maui onions (about 3 lbs), chopped
2 tbsp olive oil
½ cup mixed chopped herbs, such as rosemary, thyme, and parsley
Zest and juice of 1 lemon
½ tsp salt
¼ tsp freshly ground black pepper
½ cup whole black olives, chopped
¼ cup goji berries

Cook quinoa. Heat oven to 400°. Hollow onions, reserving and chopping centers.

Warm oil in skillet on medium. Add onion, herbs, zest, salt, and pepper; cook until onions are soft, 4–5 minutes. Transfer to bowl and stir in quinoa, olives, goji berries, and juice. Place onion shells top-down in skillet and cook until rims start to brown, 5–6 minutes. Arrange shells open-side up on baking dish; add quinoa mixture.

Cover with aluminum foil and bake until tender, 1 hour. Remove foil and bake until tops brown, 10–15 minutes.

274 calories per serving, 10 g fat (1 g saturated), 42 g carbs, 6 g fiber, 6 g protein, 444 mg sodium

See also Baby Lettuces, Quinoa, Green Beans, Marinated Feta, and Radishes with Cumin Dressing