Mediterranean Stuffed Onions
Tender onion layers rolled around a lentil, rice, and walnut filling, then baked in a simple tomato sauce until golden. My plant-based take on the Mediterranean stuffed vegetable tradition, and it’s generous enough for a gathering.
Servings
Ingredients
- 6 large yellow onions peeled
Filling
- 2 tsp olive oil
- 1 onion peeled and finely diced
- 6 garlic cloves peeled and finely minced
- 2 tbsp tomato paste
- 2 tsp ground cumin
- ½ tbsp dried oregano
- ¼ tsp sea salt flakes
- ¼ tsp freshly ground black pepper
- 1 tomato diced
- 1.5 cups cooked brown lentils
- ½ cup dry arborio rice
- ⅓ cup walnuts roughly chopped
- ¼ cup vegetable broth
- ¾ cup fresh parsley finely chopped
- ½ cup fresh mint finely chopped
Sauce
- 1 cup pureed tomato also called passata in some countries
- 1 cup vegetable broth
- 2 tsp olive oil
Toppings
- fresh parsley finely chopped
Instructions
- Prepare the onions: Bring a large pot of water to a boil. Trim both ends of the 6 large yellow onions, keeping the onions as intact as possible. Peel away the papery outer skins, then make an incision down one side of each onion, only cutting through to the center (don’t chop them in half). Add the onions to the boiling water and boil for 15 minutes, until softened and flexible enough to separate into layers. Drain and set aside until cool enough to handle.
Optional, but to speed it up, I like to layer them on a baking tray and place in the oven - Prepare the filling: Heat the olive oil in a large pan over medium heat. Add the onion and cook for 5 minutes, stirring often, until softened. Add the garlic, tomato paste, ground cumin, dried oregano, sea salt flakes, and freshly ground black pepper, to taste. Cook for 2 minutes, stirring often, until fragrant.
Add the diced tomato, cooked brown lentils, arborio rice, walnuts, and vegetable broth, stir to combine, then cook covered for 5 minutes. Transfer to a large mixing bowl, and stir in the parsley and mint. Set aside. - Separate the onion layers: Gently peel away the larger outer layers, keeping them as whole as possible for stuffing. Set the smaller inner layers aside.
- Make the tomato sauce: In a bowl, stir together the pureed tomato, vegetable broth, and olive oil.
- Assemble the dish: Preheat the oven to 400°F (200°C). Choose a large oven-safe dish or pan with a lid (make sure it’s oven safe). Spread half of the tomato sauce over the bottom of the dish.
- Stuff the onions: Place about 2 tablespoons of filling onto each onion layer (this can vary slightly depending on its size). Roll the onion around the filling, then place seam-side down in the prepared dish. Repeat with the remaining onion layers and filling, arranging the stuffed onions snugly in the dish.
- Add the remaining sauce: Pour the remaining tomato sauce over the stuffed onions, making sure they are evenly coated.
- Bake: Cover with the lid and bake for 30 minutes. Remove the lid and bake for another 30 minutes.
- Serve: Top with a sprinkle of fresh parsley and serve straight away.
Notes
Nut-free option: replace the walnuts with toasted sunflower seeds
Leftover inner onion: Save the smaller inner onion layers you set aside. They are perfect to add to any soup or sauce you are making later in the week. Leftover filling: Depending on the size of your onions, you may have some filling left over. Add it to a small oven-safe dish and cover with a mix of vegetable broth and a little tomato puree. Bake it covered alongside the stuffed onions for about 40 minutes, until the rice is cooked through. It makes a delicious side to use later in the week, or you can use it to stuff other vegetables. Serving suggestion: This is delicious as part of a hosting spread with a lovely Greek salad, such as Greek-Style Crispy Potato Salad with Tzatziki or Balanced Greek Salad, some crusty bread, or even just some grilled greens. If serving it with other accompaniments, this recipe can serve 4 people.
Leftover inner onion: Save the smaller inner onion layers you set aside. They are perfect to add to any soup or sauce you are making later in the week. Leftover filling: Depending on the size of your onions, you may have some filling left over. Add it to a small oven-safe dish and cover with a mix of vegetable broth and a little tomato puree. Bake it covered alongside the stuffed onions for about 40 minutes, until the rice is cooked through. It makes a delicious side to use later in the week, or you can use it to stuff other vegetables. Serving suggestion: This is delicious as part of a hosting spread with a lovely Greek salad, such as Greek-Style Crispy Potato Salad with Tzatziki or Balanced Greek Salad, some crusty bread, or even just some grilled greens. If serving it with other accompaniments, this recipe can serve 4 people.
Nutritional Information - Per Serving
Calories 551kcal | Carbohydrates 89g | Protein 20g | Fat 16g | Sodium 402mg | Fiber 16g | Vitamin A 125IU | Vitamin C 63mg | Calcium 212mg | Iron 9mg