Baked Onions with Couscous Stuffing
Nutritional values
(Percentage of daily recommendation)
| Calorie | 282 cal. | (13 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 14.1 μg | (24 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 641 mg | (16 %) | ||
| Calcium | 158 mg | (16 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 79 mg | |||
| Cholesterol | 9 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 4 yellow onion
- salt
- 100 grams Couscous (instant)
- 400 milliliters Vegetable broth
- 1 garlic clove
- 1 small Eggplant
- 30 grams dried Cranberry
- 1 pinch ground Cumin
- 1 pinch ground cilantro
- 2 Tbsps olive oil
- 60 grams Peas
- 1 splash lemon juice
- peppers
- 50 grams grated Cheese (such as gouda)
Preparation steps
Peel onions and cook in salted water for about 10-15 minutes, depending on size. Remove from water and drain. For each onion, cut off top and scoop out inner flesh, being careful not to puncture outer wall. Finely chop onion top and inner flesh and set aside.
Place couscous in a bowl and add about 150 ml (approximately 1/2 cup) hot broth. Cover and let soak for about 10 minutes, until liquid is absorbed.
Preheat oven to 180°C (approximately 350°F) convection.
Peel garlic and chop finely. Rinse eggplant, drain and wipe dry and chop into small pieces. Finely chop cranberries. Sauté garlic and eggplant for about 1-2 minutes in 1 tablespoon hot oil. Mix in cranberries and spices. Remove from heat and mix with peas and stir into couscous. Season with salt, lemon juice and pepper. Fill onions with couscous mixture, reserving a little couscous.
In an oven proof skillet, fry chopped onions in remaining oil until caramelized. Deglaze pan with remaining broth and season with salt and pepper and stir in remaining couscous filling. Place stuffed onions in pan. Sprinkle onions with cheese and bake for about 20 minutes.
Season to taste and serve with broth.
