Onion Recipes

Bon appetit!

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Onions at meal time

In the following recipes onions take centre stage in some favourite preparations – classic onion soup, onion dip and onion rings! Onions are a key ingredient for virtually every type of cuisine around the world. Whether diced, sliced, sautéed or caramelized, onions add zest to all type of soups, entrées and side dishes.

Onions have long featured in rich onion soups. Unlike the traditional French Onion Soup, Classic Onion Soup calls for chicken broth as its base while caramelised onions provide the buttery sweet flavour for the soup.

Onion dip is a classic recipe for parties and picnics. Creamy Onion Dip is an easy-to-prepare dip that compliments a selection of fresh vegetables, breads and crackers. A hollow onion makes the perfect container for this dip.

Onion Rings can be prepared in two different ways —traditionally deep fat fried or baked providing a healthier option. The batter is the same for both preparation methods!

Onions should be stored in a cool, dry, well-ventilated place -- not in the refrigerator. Do not store your onions in plastic bags, as the lack of air movement will reduce their storage life. When preparing chopped onions, bear in mind that a medium onion equals about 1 cup. Chopped or sliced onions can be kept fresh in a sealed container in your refrigerator for up to a week.

Classic Onion Soup

4 large brown onions, sliced
6 tablespoons butter, margarine or extra virgin olive oil
1 tablespoon sugar
4 pints chicken stock
1/2 cup brandy (optional)
Salt and pepper to taste
1/2 baguette French bread, sliced, toasted
Grated Parmesan cheese

Melt butter in large saucepan. Add onions; cook over medium heat for 12 minutes, or until tender and golden. Stir often. Add sugar and cook, stirring for 1 minute. Add stock; cover and bring to a boil. Reduce heat; simmer 12 minutes. If desired, add brandy; cook 2 minutes longer. Season with salt and pepper. To serve, ladle soup into bowl; float toast on soup. Sprinkle with cheese. Makes 6 servings.

Per serving: About 362 Kcal, 16g protein, 30 g carbohydrate, 17g fat, 51mg cholesterol, 1100mg sodium, 3g fibre.

Creamy Onion Dip

2 cups finely chopped onions
1 tablespoon olive or vegetable oil
1 teaspoon paprika
1 cup regular or light sour cream
Salt and pepper, to taste

Heat oil in large frying pan. Add onion; cook over medium heat stirring often, 3 minutes, or until barely tender. Stir in paprika. Combine the onion mixture and sour cream in medium bowl. Add salt and pepper, to taste. Cover; refrigerate until ready to serve. Makes 1-2/3 cups.

To serve in onion bowl: Cut off top third of large red onion. Trim small edge off root end to make flat support. Peel onion. Scoop out inner layers, leaving outer two layers intact. Spoon dip into hollow onion.

Per serving: About 46 Kcal, 2g protein, 7g carbohydrate, 2g fat, 2mg cholesterol, 30mg sodium, 1g fibre.

Onion Rings

3 large onions, peeled and trimmed
1 cup flour
1 teaspoon paprika
3/4 teaspoon salt
1/4 teaspoon pepper
1 cup non-alcoholic or regular beer
Vegetable oil

Cut onions crosswise into 1/2-inch slices; pull apart into rings. (Refrigerate broken or end pieces for other uses.) Combine flour, paprika, salt and pepper in large bowl. Stir in 1 cup beer, beating with wire whisk until foam is gone.

Baked version: Toss onion rings in batter. Transfer to plate, letting excess drip off as you transfer. Heat about 1 tablespoon oil in a large 12-inch non-stick frying pan over medium-high heat. Place about half the onion rings in single layer in heated frying pan, cook until browned, turning once, about 1-1/2 minutes on each side. Repeat with remaining onions. Transfer to an ungreased shallow baking tray, arranging in single layer. Bake in a hot oven for 6 minutes, or until crisp. Makes 6 servings.

Per serving: About 155 Kcal, 4g protein, 30g carbohydrate, 3g fat, 0mg cholesterol, 5mg sodium, 3g fibre.

Deep-fried version: Heat at least 2 inches oil in deep-fryer according to fryer directions. Drop batter-coated onion rings into hot oil (about 10 to 20 at a time). Fry for 2 to 4 minutes or until crisp. Drain on paper towels before serving. Makes 6 servings.

Per serving: About 242 Kcal, 4g protein, 29g carbohydrate, 13g fat, 0mg cholesterol, 5mg sodium, 3g fibre.

Variation: Add 2 teaspoons dried thyme, chilli powder and ground cumin to batter. After baking or frying, sprinkle crispy rings with additional chilli powder or ground cumin, if desired.

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