Stuffed Onions with Fragrant Rice and Pine Nuts

This simple and popular Greek dish is called Salantourmasi. The onions are filled in with a warm spiced rice mix with cumin and cinnamon, fresh herbs and crunchy pinenuts. They are then baked until golden. These vegan and gluten-free delights are a delicious and elegant appetizer, side dish, or entree.

The stuffed onion is not a new thing. In the summer, you may be familiar with the meat or vegetarian stuffed eggplants, zucchinis, or tomatoes. Or, in the winter months, the stuffed grape leaves, cabbage leaves, or silverbeet leaves.

This simple onion, stuffed with a herb-and-rice mixture, will take you on a journey of Greek stuffed vegetables. The stuffed onions can be served as an appetiser, or you can double the recipe to serve as an entree. These individual onions make a lovely side dish to serve at a dinner party with a portion or roast lamb, and a Greek salad.

The preparation of the onions can be a bit tedious, but it is worth the effort. You can prep the onion skins in advance (see below tip). These stuffed onions, while they require some tender loving care, are worth it. It's beautiful to look at, and tasty to eat!

Origin of Salantourmasi

This recipe for stuffed onions comes from Kastelorizo. It is a small, remote Treasure Island in the Aegean sea located at the southernmost portion of the Dodecanese. The name of the dish and its use of pine nuts and cumin are both influenced by its close proximity to Turkey's south coast.

Ingredients for Stuffed Onions

Here's what you need: What you'll need:

• Onions I use medium white onions because they have a milder flavor and allow the spices to stand out.
• Extra virgin Olive Oil:Adds flavour and intensity. I prefer a peppery Greek oil like the Early Harvest from Christianoupolis.
• Garlic Sauteed onions and garlic are a part of adding flavor to any dish. It complements the filling of rice without being overpowering.
• Add salt and pepper to enhance flavors
• Tomato Puree: Adds moisture in the filling.
• Arborio rice: I use Arborio, a short-grain variety. If you prefer the longer grain, feel free to use it. Use basmati or jasmine rice instead as they have a strong aroma and can overpower the taste of your dish.
• SpicesThe warming spices are the key to this dish. The ground cumin is aromatic and warm. cinnamon gives the dish a sweet, savory taste. Don't reduce or eliminate either spice, or your dish will taste bland.
• Pine Nuts:Added to add crunch and flavour. Use roasted pinenuts, which have a nutty and toasty flavor with a sweet undertone. Other nuts will make the onions and rice too hard.
• Fresh Herbs:These vegetables would not have been called Greek without the abundance and variety of herbs. The mint adds a freshness to the dish, while the Parsley provides a savory taste.
• White Vinegar:Adds a kick to any roasted vegetable. The vinegar's harsh acidity is completely removed, leaving behind a delicious sweet and savory note that is the perfect complement to the spices and nuttiness in this dish.

How to Make Stuffed Onions

It is important that the onions be softened properly before using them in this recipe. Once the filling has been added, soft onions allow the onions to be wrapped easily and prevent the filling from leaking out. The rice does not need to be precooked. The rice will cook perfectly if you add it to the filling.

Soften the onions and make the filling

• Prepare:Bring water to a rolling boil in a large pot. Pre-heat the oven to 400degF.
• Peel and trim the onions. Cut the top and bottom of 8 medium white onions. Removing the outer skin. Cut the onion in half from top to bottom using a sharp knife (this will help you separate the layers later). Do not cut through the onion completely or it will break apart. Set aside.
• Simmering the onions:Add in the onions, and simmer for 10 to 15 minutes until softened but still holding their shape.
• Drain the onions. Once they are cool enough to handle remove the outer layers from each onion. There should be about 4-5 layers for each onion. Set aside. Chop up the remaining inner layers and place them aside.
• Heat 1/4 cup olive oil in a pan and saute the onions and garlic. Add 2 garlic cloves and the onions. Stirring frequently, sauté the onions for 3 minutes. Then, add 1 cup tomato puree. Salt and pepper to taste, and continue to cook for another 3 minutes. Transfer to a large bowl and stir in 1 cup of tomato puree.
• Prepare the rice mixture. Add 1 1/2 cups Arborio Rice and 1/2 cup chopped parsley or mint to the onion-garlic mixture in the bowl. Add 12 teaspoon of cumin powder and 12 teaspoon of cinnamon powder to the mixture. Mix well 1/4 cup toasted pinenuts into the mixture.

The Onions are stuffed and baked

• Fill the onions. Carefully fill one onion skin with one tablespoon mixture. Seal the rice mixture by wrapping the onion layer tightly.
• Transfer the onions to a baking dish. Place them tightly together in a shallow medium baking dish, Dutch Oven, or oven-safe dish with the cut sides down. Pour 1 tablespoon white vinegar over the remaining 3/4 cup olive oil.
• Bake onions. Cover the pan with foil or a lid and bake it for 30 minutes. Remove the lid and continue baking until the rice is cooked and the onions are golden, another 30 minutes.
• Serve. Serve immediately. Garnish the dish with chopped parsley, toasted pinenuts and sprinkled chopped parsley.

Get Ahead and Variations

You can adapt this recipe to your tastes and schedule by following these tips:

• You can prepare the onions the day before. Separate the layers and boil them, then cover the pans and put them in the refrigerator until you are ready to bake and fill them.
• To add a sweet touch to the filling, add 1/4 cup of blackcurrants. They go well with the spices and nuts.
• To add color and flavor, add 1 tablespoon of tomato puree in addition to your puree.

What to serve with Stuffed Onions

These rice-stuffed onion are perfect for dinner parties when you're looking for something special. This elevated rice dish is great with roasted meats or fish. Serve as a vegan meal with a crunchy salad like Maroulosalata or traditional Greek salad.

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Frequently Asked Questions

Is milk OK on the Mediterranean diet?

Yes, milk is permitted on the Mediterranean diet. Dairy products such as low-fat yogurt and cheese are an important part of this diet, providing calcium and other key nutrients. You should include milk in your daily diet, as well as other drinks like tea and coffee. It can also create dishes such as smoothies or oatmeal if preferred. To promote sustainable farming, choose organic milk whenever possible. For a healthy start to your day, add milk to breakfast options such as avocado toast or smoothie bowls.

Is it possible to use extra virgin olive oil in place of regular olive oil?

You can choose regular olive oil over extra virgin olive if you follow the Mediterranean diet. Though Extra Virgin Olive Oil (EVOO) is preferred for its higher quality, nutritional benefits, and richer flavor, regular olive oil is still a viable option with its mild flavor profile. Regular olive oil is great for everyday cooking, from stir-frying to roasting vegetables. This option has a lower price point than EVOO, and some say it may be better suited to higher heat applications such as deep frying. But, it doesn't have the same nutrients or positive compound as EVOO. You should make up these benefits by eating other foods whenever you can.

Is Banana permissible in the Mediterranean diet

Yes, bananas can be included in the Mediterranean diet. Bananas are nutritious and low-calorie fruit that can provide beneficial dietary fiber, potassium, and vitamin B6. It can be added to smoothies, soups, salads, and even sweet potatoes as a healthy side or main dish. To add protein, it can be served as a snack along with nut butters such as almond and peanut. To improve digestion and promote hunger when eating, you may want to pair bananas with nuts and seeds.

Statistics

• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)

External Links

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• (PDF) The Association Between Dietary Patterns and Insulin Resistance: A Systematic Review


• (PDF). Citrus is a part of the Mediterranean Diet

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• NEJM

[TAG66]

• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• Best Diets Overall 2023 - Expertly Reviewed - US News Health

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

How To

How does the Mediterranean Diet support brain health?

Mediterranean eating is a way to eat a lot of fruits, vegetables and legumes. It also includes healthy fats and a low intake of red meat and added sugar. It has been linked to many health benefits - including better brain health. Research has found that following the Mediterranean Diet can reduce the risk of dementia and slow age-related cognitive decline. It may also boost mood disorders and offer protective benefits against aging-related oxidative damage.

The Mediterranean diet supports brain health and helps to reduce cognitive decline. Consuming large amounts antioxidant-rich food items like fruits and veggies, which are rich in vitamins and minerals, has the greatest benefit. Monounsaturated fats like olive oil help maintain adequate omega-3 levels, which is essential for healthy brain functioning. Limiting processed carbohydrates could also improve mental clarity. It can stabilize blood glucose levels throughout your day and reduce inflammation associated chronic diseases like Alzheimer's disease or stroke.

A Mediterranean diet with plenty of fresh fruits and veggies, lean proteins such as fish or poultry, whole grains, olive oil and moderate dairy consumption will help maintain adequate nutrition to prevent cognitive decline. A regular exercise routine at a moderate intensity is also a good way to increase your serotonin level, which helps with mental well-being. Combining these tips can help you achieve good mental and bodily health in old age.

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