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Onions

Wth only 30 calories per serving, onions are sodium, fat and cholesterol free. They provide dietary fibre, vitamin C, vitamin B6 and potassium. Onions contain quercertin which protects against cataracts, cardiovascular disease and cancer. They also conain organosulphur compounds that have been linked to lowering blood pressure and cholesterol levels.

The thin skinned early season fresh onions are typically sweeter and m ilder than storage onions because they have a higher water content. They are ideal for eating raw or in lightly cooked dishes. Storage onions have multiple layers of thick, darker, papery skin and are known for their intense flavour. Storage onions are the best choice for dishes that require longer cooking or more flavour.

Store onions in a cool, dry, well ventilated place. Do not store whole onions in plastic bags.

Baked Beetroot and Apple Salad

Caramalised Onions
Serves 12

RECIPE

  • 3lb yellow onions (6 - 9 onions), halved and sliced
  • Cooking Oil as needed (spray)
  • 1½ tbsp oilseed rape oil
  • 1 tsp dried thyme, crushed
  • 1 tsp dried rosemary, crushed
  • salt and pepper to taste

MENU

  1. Coat a 12 inch skillet with cooking spray and saute the onions in the oil over a medium heat for 15 - 20 minutes, stirring occasionally until soft and light golden.
  2. Stir in the thyme, rosemary, salt and pepper.
  3. Serve warm or cover and refirgerate for up to 5 days.

Cheesy Pea and Bacon Fritters

Chilled Cucumber Soup

Courgette and Coriander Salad

Cucumber and Apple Chutney

Fresh Tomato Salsa

Green Soup

Guacamole

Hot Tomato, Courgette and Cheese Bake with fresh Basil Oil

Onion and Garlic Salad
Serves 4

RECIPE

  • 450g (1lb) button onions
  • 3 tblsp oilseed oape oil
  • 1 bulb of garlic
  • handful of rocket
  • handful of baby spinach
  • 1 ear of ramaine lettuce
  • 6 sun dried tomatoes, chopped
  • 55g (2 oz) pine nuts, toasted
  • 1 tblsp balsamic vinegar
  • salt and pepper

MENU

  1. Preheat oven to 190C/375F/gas mark 5.
  2. Trim the onions and blanch in boiling water.
  3. Put onions into a roasting tin and turn in the oil.
  4. Slice the stalk off the end of the garlic bulb, just exposing the tips of the cloves. Stand in the tin with the onions.
  5. Roast for 30-40 minutes until the onions are golden brown and very soft.
  6. Wash the salad leaves and pat dry. Place into a bowl with the tomatoes and pine nuts.
  7. When the onions are cooked, tip them into the salad leaves with all of the cooking oil.
  8. Pick the garlic up with a tea towel and squeeze out the cloves into the salad.
  9. Add the vinegar and seasoning and serve immediately.

Onion and Peach Salsa
Serves 6

RECIPE

  • ½cup chopped yellow onions
  • 2 cups of chopped fresh ripe or thawed frozen peaches
  • 3 tbsp chopped cilantro leaves
  • 2 tbsp chopped jalapeno pepper
  • salt
  • fresh lime juice

MENU

  1. Combine the ingredients in a medium bowl, adding salt and lime to taste.
  2. Cover and refrigerate until serving.

Potato and Roast Garlic Soup

Potted Mushrooms

Pumpkin and Tomato Soup

Potato, Red Onion and Anchovy Salad

Pumpkin Soup

Ratatouille

Really Green Soup

Red Onion Salad

RECIPE

  • 3 red onions, peeled and very thinly sliced
  • 2 tomatoes, cut into very fine wedges
  • 1 avocado, peeled and chopped
  • ½ cucumber, peeled and very thinly sliced
  • 1 tsp coriander seeds, crushed
  • 1tblsp chopped fresh coriander
  • juice of two limes
  • ¼ - ½ tsp chilli flakes, according to taste
  • 2 tblsp oil seed rape oil
  • 1 tsp sugar

MENU

  1. Place onion, tomatoes, avocado and cucumber in a large bowl.
  2. Place the rest of the ingredients into a cup, season with salt and black pepper and whisk with a fork until cloudy.
  3. Pour the dressing over the rest of the salad ingredients.

Rocket and Potato Soup

Smoky Tomato and Pepper Soup

Spinach Tortilla

Vegetable Bake

White Onion Soup

RECIPE

  • 4 large onions, sliced
  • 55g (2oz) butter
  • 1 avocado, peeled and chopped
  • 1 small bunch of thyme
  • 570ml (1 pint) milk
  • salt and white pepper

MENU

  1. Melt the butter in a large saucepan and add the sliced onions, thmye and 1tsp of salt.
  2. Cover and cook slowly for 15-20 minutes until soft but not coloured.
  3. Add the milk and stock and gradually bring to the boil.
  4. Season with salt and white pepper and simmer for 10 minutes.
  5. Remove the thymes and process the soup in batches through a blender.
  6. Reheat and adjust seasoning if necessary.
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