A staple around the world, white, yellow and red onions are inexpensive and available year-round.
From onion bhajis to French onion soup, Spanish tortilla, Middle Eastern falafel and Mexican fajitas, onions play a role in many cuisines, yet we often take them for granted.
Low in calories and rich in nutrients, they contain antioxidants to support heart health. They also aid digestion, particularly when cooked, and boost immunity as they are high in vitamin C.
A soffritto (Italian) or mirepoix (French) combines onions with carrots and celery. This is then slowly sautéed together to bring out the natural sweetness of the vegetables. Often with the addition of garlic, it provides the base for pasta sauces, ragu, casseroles, stews, and lots more.
Sauté sliced onions slowly in olive oil and butter until browned and caramelised to add a delicious, rounded sweetness to dishes such as a savoury tart tatin. Or add a sprinkling of brown sugar and a dash of balsamic vinegar to your onions for a quick and easy marmalade. You can also stir caramelised onions into gravy to accompany bangers and mash for a hearty family favourite.
Fried until crisp and golden, onions are also great sprinkled over salads, or in sandwiches.
Great for digestive health, raw onions feed good gut bacteria, which in turn supports a balanced microbiome.
For a speedy sweet and sour red onion pickle, simmer apple cider vinegar with a little sugar and salt, a few black peppercorns, coriander seeds and a bay leaf until the salt and sugar have dissolved – then remove from the heat. Slice an onion and place in a sieve. Pour over boiled water and drain well. When cooled slightly, spoon the onion into sterilised jars, pour over the warm vinegar, seal and allow to cool and pickle for at least two hours. Use this as a topping for hummus alongside pomegranate seeds and fresh herbs – or to add piquancy to salads or wraps. It makes a great gift too!
So, let’s not take the versatile onion for granted. Instead, add variety to your diet and celebrate the diversity of flavours and textures on offer.
Food stylist and home economist Linda Lee has more than 30 years’ experience developing, writing and styling recipes for some of the world’s biggest food brands. www.instagram.com/lindaleefoodstylist
