Red Onions

Description:

Red onions are a vibrant, flavourful variety known for their striking purple skin and white, crisp flesh. With a mild to sweet taste, they are versatile in culinary applications, enhancing salads, salsas, and sandwiches. When cooked, they caramelize beautifully, adding depth to stir-fries, soups, and roasted dishes.

Health Benefits from eating Red Onions:

Offering a variety of health benefits and are a flavourful addition to many dishes. Here’s a breakdown of their health benefits:

1. Rich in Antioxidants: Red onions contain powerful antioxidants like quercetin and anthocyanins that help reduce inflammation and fight oxidative stress in the body.
2. Supports Heart Health: The antioxidants and compounds in red onions, like sulphur compounds, may help lower cholesterol levels, reduce blood pressure, and improve overall heart health.
3. Boosts Immune System: Red onions are a good source of vitamin C, which helps strengthen the immune system and promote skin health.
4. Improves Digestion: Red onions are high in fibre and prebiotics, which support gut health by promoting the growth of beneficial bacteria.
5. Anti-inflammatory: The sulphur compounds in red onions also have anti-inflammatory properties, potentially reducing the risk of chronic diseases.

Calories (per 100g):

• Calories: 40 kcal
• Carbohydrates: 9.3g
• Fibre: 1.7g
• Protein: 1.1g
• Fat: 0.1g

How to prepare your Red Onion

Start by cutting off both ends and peeling away the outer skin. Slice the onion in half, from top to bottom, then make thin or thick slices, depending on your recipe. If needed, dice the onion by cutting the slices into small pieces. Also they can be used raw in salads, sandwiches, or pickled, or cooked in stir-fries, soups, and other dishes.

Enjoy A Great Red Onion and Chickpea Salad full of flavour

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 medium red onion, thinly sliced
• 1 cucumber, diced
• 1 bell pepper (any colour), diced
• 1 cup cherry tomatoes, halved
• 1/4 cup fresh parsley, chopped
• 3 tablespoons olive oil
• 2 tablespoons red wine vinegar
• Salt and pepper, to taste
• Feta cheese (optional), for topping

Instructions:

1. In a large bowl, combine the chickpeas,  onion, cucumber, bell pepper, cherry tomatoes, and parsley.
2. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.

Let the salad sit for about 10 minutes for the flavours to meld. Top with feta cheese, if desired, and serve chilled or at room temperature.

Recipe for Caramelized Red Onions

Ingredients:

• 2 large red onions, thinly sliced
• 2 tablespoons olive oil or butter
• 1 tablespoon balsamic vinegar (optional)
• Salt, to taste
• Fresh herbs (like thyme or rosemary, optional)

Instructions:

1. In a large skillet, heat the olive oil or butter over medium heat.
2. Add the sliced red onions to the skillet and sprinkle with salt. Stir to coat the onions in oil.
3. Reduce the heat to low and cook the onions, stirring occasionally, for about 20-30 minutes. They should become soft and golden brown. If they start to stick, add a splash of water.
4. If using, add the balsamic vinegar and cook for another 5 minutes to enhance the sweetness.
5. Remove from heat and stir in fresh herbs if desired.