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Quinoa Pilaf Stuffed White Onions


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15 minutes
45 minutes


  • 4 brown onion peeled and cut in half
  • 1 tbsp extra virgin olive oil
  • ½ red capsicum (pepper) seeds removed, diced
  • 2 tbsp fresh coriander (cilantro) finely chopped
  • 2 tbsp fresh flat-leaf parsley finely chopped
  • ¾ cup quinoa
  • 2 cups vegetable stock (500ml)
  • ¼ tsp ground cinnamon
  • 100 g feta cheese
  • 2 tbsp pine nuts toasted
  • 2 tbsp pomegranate seeds
  • fresh herbs for garnish


  • Take each white onion half and trim a small portion from the base so you can push the inner layers through and out of the onion, leaving about 3 layers to create the onion cup to hold the pilaf. Do this with each white onion and set aside about 120g of white onion to dice for the pilaf. Set the rest of the inner white onion pieces aside to use in another recipe or pop in the freezer and store for when you need next!
  • Add finely chopped white onion, extra virgin olive oil, capsicum and herbs so a small saucepan, place on medium heat and cook for 5 minutes, stirring frequently.
  • Add quinoa, 1 cup (250ml) vegetable stock and cinnamon to pan, stir, cover to bring to boil then reduce heat to simmer and cook for 10-12 minutes, the pilaf at this stage will still be relatively loose in nature but the quinoa should be cooked.
  • Heat oven to 180C, and pour the remaining 1 cup (250ml) vegetable stock into a shallow baking dish.
  • Arrange white onion cups around the dish so they are snug, then fill each half way with the pilaf. Sprinkle about half the feta in each cup and repeat finishing with the feta on top.
  • Cover with foil then place in oven to cook for 20 minutes, the stock from the base of the dish will steam the onion cups in this time.
  • Remove the foil, change oven to grill and pop back under to make a little more golden on top for 5-6 minutes.
  • Sprinkle pinenuts, pomegranate and extra herbs over the top and serve as part of a shared meal.


Courtesy of Australian Onions

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

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