The amazing benefits of red onions

Let's chat about a vegetable that's often overlooked but definitely deserves some love - the red onion! This little beauty may be small in size, but it packs a punch in both flavour and health benefits. So let's dive in and discover everything there is to know about this versatile veg.

What Makes Red Onions So Special?

First things first, what's so great about red onions? Well, for starters, they're a great source of antioxidants. These powerful little compounds help protect your body from damage caused by free radicals, which can contribute to chronic diseases such as cancer and heart disease. Red onions are also high in vitamin C, which helps boost your immune system, and have anti-inflammatory properties, which can help reduce the risk of certain diseases.

But perhaps the most appealing thing about red onions is their taste. They have a deliciously sweet and slightly spicy flavour that's perfect for adding depth to any dish. And unlike their white or yellow counterparts, they don't lose their flavour when cooked. In fact, cooking red onions can actually enhance their flavour and make them even more delicious!

Ways to Use Red Onions in Your Cooking

Now that we know just how great red onions are, let's explore some fun and creative ways to use them in our cooking.

Pickled Red Onions

Pickled red onions are a fantastic condiment that can be used on everything from tacos to sandwiches. They're easy to make and can be stored in the fridge for up to a month. To make pickled red onions, simply slice your onions thinly and pack them into a jar. Add a mixture of vinegar, sugar, salt, and any other spices you like, then let the onions marinate for at least an hour (but preferably overnight).

Caramelised Red Onions

Caramelised red onions are a delicious addition to burgers, pizzas, and even salads. To make them, simply slice your onions thinly and cook them in a bit of oil and butter over low heat until they're soft and sweet. Add a pinch of salt and a splash of balsamic vinegar for extra flavour.

Red Onion Relish

Red onion relish is a great way to add some zing to your sandwiches or grilled meats. To make it, simply chop your onions and cook them down with some sugar, vinegar, and spices until they're thick and jammy.

Red Onion Chutney

Red onion chutney is a staple in Indian cuisine, but it's also a great condiment to serve with cheese or meats. To make it, sauté your onions with some ginger, garlic, and spices until they're soft and fragrant. Then add some sugar and vinegar and let the mixture simmer until it thickens.

Red Onion Soup

Red onion soup is a hearty and comforting dish that's perfect for cold winter evenings. To make it, simply sauté your onions with some thyme and bay leaves until they're soft and caramelised. Then add some beef or vegetable stock and let the soup simmer until the flavours have melded together.

Red Onions in Popular Dishes

Of course, red onions are also a popular ingredient in many classic dishes. Here are a few examples:

Greek Salad

Greek salad is a refreshing and healthy dish that features plenty of fresh vegetables and feta cheese. Red onions add a nice bite and some extra colour to this already beautiful dish.

Steak Fajitas

Steak fajitas are a crowd-pleasing meal that's perfect for a casual dinner party. Red onions are a key component of the marinade, adding some acidity and sweetness to the beef.

Balsamic Glazed Chicken

Balsamic-glazed chicken is a simple but flavorful dish that features a sweet and tangy sauce made with balsamic vinegar. Red onions add some texture and depth of flavour to the dish.

Pizza

Red onions are a popular pizza topping, adding a delicious sweetness and crunch to your slice. They pair well with other toppings like bacon, mushrooms, and goat cheese.

Red Onion Nutrition Facts

Let's take a closer look at the nutritional benefits of red onions. One medium-sized red onion contains the following:

● Calories: 44

● Carbohydrates: 10 grams

● Fiber: 1.7 grams

● Protein: 1 gram

● Fat: 0.1 gram

● Vitamin C: 9% of the RDI

● Vitamin B6: 5% of the RDI

● Folate: 3% of the RDI

● Potassium: 3% of the RDI

As you can see, red onions are low in calories but high in vitamins and minerals. They're also a good source of fiber, which can help keep you feeling full and satisfied.

The humble red onion is an incredibly versatile and delicious vegetable that deserves a place in every kitchen. Whether you're pickling, caramelising, or sautéing, red onions add a unique flavour and texture to any dish. And with their impressive health benefits, there's no reason not to incorporate them into your cooking.

So next time you're at the grocery store, don't forget to pick up some red onions and start experimenting with new recipes - your taste buds (and your body) will thank you!

If you're in the UK, Niyis has got you covered. You can get your red onion and other African and Caribbean grocery and household items from us at our online store at niyis.co.uk or at our physical store at Reading, UK.