Stuffed Onions

These juicy stuffed onions are inspired by Turkish cuisine and provide all the essential nutrients for a complete and satisfying meal. The vegan filling of these little pouches is made with scrambled tofu, rice, and delightful Mediterranean ingredients such as pine nuts, sun-dried tomatoes, oregano and parsley.

I grew up eating my mum’s stuffed tomatoes, a very common French dish that always takes me back in time. Whatever the stuffed vegetable is, it is, for me, the ultimate cozy recipe. When served with a side of rice or pasta, it becomes the most complete meal. I love its versatility, especially now that I follow a vegetarian diet and need to find alternative fillings. Nevertheless, I always manage to find rich and tasty substitutes, packed with delicious aromas that end up conquering even those who usually choose the meat option. For these stuffed onions, I started by creating a sauté base of garlic, shallot, pine nuts, parsley and sun-dried tomatoes. Next, I add the scrambled tofu for protein, along with peeled tomatoes, and season with oregano. Finally, I combine the rice to achieve a nutritious meal.

The origins of stuffed vegetables date back to ancient Greek and Roman cuisine. In particular, stuffed onions are typical in Middle Eastern and Turkish gastronomy, where they are called “kısır. This dish has evolved and transcended geographical boundaries, changing based on local ingredients and traditions.

After letting the stuffed onions cool to room temperature, you can place them in the fridge for about 3 to 4 days. Alternatively, freeze them wrapped in plastic wrap or freezer-safe bag for up to 3 months. This allows you to enjoy them at any time by simply reheating them in the oven or microwave.

Ingredients for vegan filled onions

• Onions: I use yellow onions because of their size and shape, which make filling them easier. They serve as the container for the tofu stuffing, creating a pocket that can hold the ingredients. While cooking, the layers of the onion become tender, while the filling remains intact, providing a pleasant contrast. This vegetable is a source of vitamins, minerals, and antioxidants, which further elevate the nutritional profile of this vegan recipe.

• Tofu: it is an excellent plant-based source of protein, and in these stuffed onions, it provides structure to the filling, making the dish more satisfying. Tofu has a neutral flavor, which allows it to absorb the aromas released by the other ingredients it’s cooked with, such as garlic and herbs. When scrambled, this ingredient adds a crumbly texture that contrasts with the tender onion layers. Finally, its moisture helps keep the stuffing soft, preventing it from becoming dry.

• Rice: it acts as a bulk ingredient, making the dish more filling and providing a satisfying texture without making it too heavy. Moreover, rice has a neutral flavor that allows it to absorb the seasonings and aromas from the other components. Additionally, this ingredient serves as a cohesive agent, holding the tofu, herbs and other seasonings in place, ensuring that the filling remains intact while the onions cook. Finally, rice retains the liquids released by the onions and the sauce, keeping the dish moist enough.

• Parsley and oregano: these herbs provide a fresh and earthy flavor to the tofu stuffing, balancing the richness of the other ingredients while also adding a pleasant Mediterranean aroma. Moreover, parsley and oregano are packed with vitamins, minerals, and antioxidants that contribute to the dish’s health benefits. Finally, both these herbs are staples in many Middle Eastern recipes, adding an authentic touch to these vegan stuffed onions.

• Pine nuts: they provide a crunchy and chewy texture that contrasts with the soft onions and their tender filling. Pine nuts have a buttery and slightly sweet flavor that complements the other savory ingredients without overpowering them. Moreover, when sautéed, they release natural oils that create a toasty aroma, making the dish even more inviting. Finally, pine nuts are a great source of healthy fats, which are beneficial for heart health, as well as fiber, magnesium, iron and zinc.

Find the complete recipe with measurements below.

How to prepare juicy onions

Heat a pot of water bringing to a  boil. Peel the onions and cut a wedge in each so that it will be easier to peel them once boiled. Add the onions to the pot with water and let them cook for about 15 minutes until soft.

Heat a pan with olive oil, add chopped garlic cloves and shallots, along with chopped fresh parsley, sun dried tomatoes and pine nuts.

Once soft incorporate the tomato paste, season with salt and pepper and stir to combine. Add the scrambled tofu, peeled tomatoes and oregano to the pan. Finally, combine the cooked rice and mix to combine.

Take the onions out of the water, let them cool down and then peel them separating the layers with your hands. Put some of the tofu filling inside each of the onion layers and roll.

Heat a pan with olive oil and once hot place the onion rolls inside. Cover with a a mix made with water, balsamic vinegar and tomato sauce. Put the lid and let it cook for about 30 minutes. 

My tips for tender filled onions

• Cut the top and bottom off the onions and remove first tough 1-2 layers.

• Once the onions are cooked, allow them to cool to room temperature before separating the layers.

• You can substitute white rice with brown rice or other grains, such as quinoa.

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!

Stuffed Onions

Course: MainCuisine: vegan, vegetarian

Servingsservings

Prep time

20

minutes

Cooking time

30

minutes

Ingredients

• yellow onions 6

• tofu 1 1/2-2  block

• rice 1 1/2 cup (cooked)

• pine nuts 2tbsp

• sun dried tomatoes

• garlic cloves 4

• oregano 1tsp

• peeled tomatoes  1 can

• tomato paste 2tbsp

• shallot 2

• parsley 1cup

• tomato sauce 2tbsp

• water 1 1/2 cup

• balsamic vinegar 1tbsp

• salt

• black pepper

• olive oil

Directions

• Heat a pot of water bringing to a  boil. Peel the onions and cut a wedge in each so that it will be easier to peel them once boiled.
• Add the onions to the pot with water and let them cook for about 15 minutes until soft.
• Heat a pan with olive oil, add chopped garlic cloves and shallots, along with chopped fresh parsley, sun dried tomatoes and pine nuts.
• Once soft incorporate the tomato paste, season with salt and pepper and stir to combine.
• Add the scrambled tofu, peeled tomatoes and oregano to the pan.  
• Finally, combine the cooked rice and mix to combine.
• Take the onions out of the water, let them cool down and then peel them separating the layers with your hands.
• Put some of the tofu filling inside each of the onion layers and roll.
• Heat a pan with olive oil and once hot place the onion rolls inside. Cover with a a mix made with water, balsamic vinegar and tomato sauce. Put the lid and let it cook for about 30 minutes. 

Notes

• Cut the top and bottom off the onions and remove first tough 1-2 layers.
• Once the onions are cooked, allow them to cool to room temperature before separating the layers.
• You can substitute white rice with brown rice or other grains, such as quinoa.