Vidalia Onions Stuffed with Rice-Lentil Pilaf

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
49%
Vidalia Onions Stuffed with Rice-Lentil Pilaf
105 min.
4
420kcal

Suggestions


Discover the delightful flavors of our Vidalia Onions Stuffed with Rice-Lentil Pilaf, a dish that perfectly marries health and taste. This vegetarian, vegan, gluten-free, and dairy-free recipe is not only a feast for the eyes but also a wholesome addition to your dining table. With its vibrant colors and aromatic spices, it’s sure to impress both family and guests alike.

Imagine tender, sweet Vidalia onions, lovingly roasted to caramelized perfection, cradling a savory pilaf made from brown rice and lentils. Enhanced with the warmth of cinnamon and cloves, and the sweetness of raisins, this dish offers a delightful contrast of flavors and textures. The optional pine nuts or slivered almonds add a satisfying crunch, making each bite a memorable experience.

Ready in just 105 minutes, this recipe serves four and is perfect as a side dish for any occasion. Whether you’re hosting a dinner party or simply looking to elevate your weeknight meals, these stuffed onions are a fantastic choice. Not only do they provide a hearty dose of nutrients, but they also showcase the beauty of plant-based cooking. Dive into this culinary adventure and savor the goodness of wholesome ingredients wrapped in a deliciously sweet onion shell!

Ingredients

  • 0.5 cup brown lentils picked over rinsed
  • 0.8 cup brown rice uncooked
  • 0.3 tsp cinnamon 
  • 0.1 tsp ground cloves 
  • 0.5 cup raisins 
  • 0.5 tsp pepper red to taste
  • 0.5 tsp salt to taste
  • servings salt and pepper 
  • 0.3 cup slivered almonds 
  • tbsp tomato paste 
  • large onion 
  • servings water for amount (see instructions )

Equipment

  • baking sheet
  • sauce pan
  • oven
  • baking pan
  • stove
  • rice cooker

Directions

  1. Cut about 1/2 inch off the tops and set the trimmed parts aside.
  2. Put the onions on the baking sheet and give them a very quick spray of olive oil (this helps keep them from burning but isn’t essential).
  3. Sprinkle with a little salt (if using) and grind a little black pepper over them.
  4. Bake them until tender and slightly caramelized around the edges, about 45 minutes.
  5. Remove from the oven and allow to cool slightly. Leave oven on, reducing the heat to 350 F. While the onions are baking, prepare the pilaf. Chop whatever is usable of the onion tops into small pieces.
  6. Heat a heavy saucepan with a tight-fitting top or a rice cooker sprayed lightly with olive oil.
  7. Add the onions and sauté until tender.
  8. Add the rice and tomato paste and cook, stirring, for one minute more. If you are using a rice cooker, add 2 3/4 cup water; if you’re cooking on the stove, use 2 1/2 cups water.
  9. Add the spices, lentils, and salt and stir to combine well. Cover, turn the heat to low, and cook for 30 minutes. Turn off or remove from heat. When the onions are cool enough to handle, remove their centers by pushing up from the bottom; be sure to leave a shell at least 2 or 3 layers thick.
  10. Cut off a bit of the onion center and return it to the onion to seal the bottom.
  11. Place the onions in a large, covered baking dish that has been lightly oiled. Chop the onion centers and add them, the raisins, and the pine nuts to the rice mixture. Check the rice–it should still have some water in it. If if doesn’t, add 1/4 cup water. Spoon the rice mixture into the onions, pressing to pack it in and mounding it slightly over the top.
  12. Drizzle 1 tablespoon of water over the top of each onion, and put 2 tablespoons of water into the bottom of the baking dish. Cover tightly, and put in the oven. (If you have any rice mixture left over, put it in another covered baking dish and bake it along with the onions.) Check after 20 minutes to see if the rice is tender and not too dry; if it isn’t completely cooked, return it to the oven for 5-10 minutes, adding a little hot water if it is too dry.
  13. Serves 4.

Nutrition Facts

Calories420kcal
Protein12.64%
Fat10.36%
Carbs77%

Properties

Glycemic Index
50.54
Glycemic Load
25.21
Inflammation Score
-9
Nutrition Score
24.583478264187%

Flavonoids

Cyanidin
0.17mg
Catechin
0.17mg
Epigallocatechin
0.17mg
Epicatechin
0.04mg
Epigallocatechin 3-gallate
0.26mg
Eriodictyol
0.02mg
Naringenin
0.03mg
Luteolin
0.03mg
Isorhamnetin
0.18mg
Kaempferol
3.8mg
Myricetin
3.77mg
Quercetin
48.09mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:420.18kcal
21.01%
Fat:5.02g
7.73%
Saturated Fat:0.53g
3.34%
Carbohydrates:84.04g
28.01%
Net Carbohydrates:69.93g
25.43%
Sugar:18.39g
20.44%
Cholesterol:0mg
0%
Sodium:598.29mg
26.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.79g
27.58%
Manganese:2.2mg
110.22%
Fiber:14.11g
56.44%
Folate:202.78µg
50.7%
Vitamin B6:0.81mg
40.38%
Vitamin B1:0.53mg
35.47%
Magnesium:140.05mg
35.01%
Phosphorus:345.28mg
34.53%
Copper:0.6mg
30.18%
Potassium:1005.04mg
28.72%
Iron:4.34mg
24.1%
Vitamin C:19.68mg
23.86%
Zinc:2.63mg
17.54%
Vitamin B3:3.32mg
16.62%
Vitamin E:2.36mg
15.74%
Vitamin B2:0.26mg
15.11%
Vitamin B5:1.42mg
14.24%
Calcium:127.77mg
12.78%
Selenium:4.52µg
6.46%
Vitamin A:209.45IU
4.19%
Vitamin K:3.51µg
3.35%