Category Archives: Yellow Onion

Kyle’s Dal Curry

6 TBS olive oil
1 tsp ground coriander
1 cup chopped onion
2 tsp tumeric
1/4 to 1/2 tsp chili powder
3 cups vegetable or chicken broth
1/2 tsp black pepper
2 cups red lentils, rinsed
2 tsp cumin
1/2 can coconut milk
Salt & pepper to taste

Bring broth to a simmer and add lentils. Simmer until lentils are soft. In a separate skillet add olive oil and sauté onions until translucent. Add all spices and cook for 3 minutes. Combine cooked lentils, seasoned onions, and coconut milk together. This will produce a chunky texture. If you prefer a smoother consis- tency, you can blend in a food processor.
Options: For a simple version, add fresh diced tomatoes and cilantro, and serve over rice. OR include more vegetables: Steam or boil a variety of vegetables (carrots, broccoli, cauliflower, zucchini, summer squash, swiss chard, fresh basil, beans, etc.). Top cooked vegetables with the curry. The possibilities are endless. I usually make a double batch of the curry, and freeze half. It makes a great, fast, easy meal. Just add vegetables or rice and serve. Or just eat with pita bread.

Gazpacho Soup

1 lb. fresh tomatoes, chopped
¾ cup tomato juice
½ cup peeled and chopped cucumber
¼ cup chopped onion
2 Tbsp. chopped green pepper
½ tsp. garlic powder
1 Tbsp. white distilled vinegar
½ tsp. salt
¼ cup dry croutons
Dash hot pepper sauce
Pinch black pepper


In a blender container combine all ingredients; pulsate until desired consistency. Serve chilled.

Serves 4 (about 1 cup each).

Per serving: 50 calories, .5 g fat, 2 g protein,
11 g carbohydrate, 2.5 g fiber, 465 mg sodium

Refrigerator Pickles

adapted from Carol Heller’s recipe
Makes enough for 5 pint jars

8 medium cucumbers, sliced 1/4” thick
            (a mandolin or the slicer section on a cheese grater box work well)
2 cups sliced onions, I like the slices to be pretty big

Pack jars 1/3 full with cucumbers, then layer about 1/4 cup onions, repeat until jars are full. (layers: cukes, onions, cukes, onions, cukes)

Liquid Mixture
1 tsp celery seed
1/4 cup salt
1 tsp mustard seed
2 cups sugar
1 tsp turmeric powder
3 cups vinegar
Mix these all together until dissolved.

Pour liquid mixture into jars, covering the cucumbers. Keep in the refrigerator. Spices will settle to the bottom, so it is helpful to shake up the jars. Flavors won’t fully develop until about 48 hours after pickling. Pickles will keep for several months in the refrigerator.

Creamy Broccoli Soup

1 tablespoon olive oil
1 medium onion, chopped (could use 2-3 green onions as a substitute)
1/8 teaspoon crushed red pepper (optional)
2 cups low-sodium vegetable broth
1 bunch broccoli, florets roughly chopped and stems peeled and sliced (about 7 cups)
1 large russet potato (about 8 ounces), peeled and cut into 1/2-inch pieces
salt and black pepper
½ cup sharp white Cheddar, grated


Heat the oil in a large saucepan over medium heat. Add the onion and red pepper (if using) and cook, stirring occasionally, until the onion is soft, 4 to 6 minutes.
Add the broth, broccoli, potato, 2 cups water, ½ teaspoon salt, and ¼ teaspoon black pepper to the saucepan and bring to a boil. Reduce heat and simmer, covered, until the vegetables are very tender, 18 to 20 minutes.
In a blender, working in batches, puree the soup until smooth, adjusting the consistency with water as necessary.
(Alternatively, use a handheld immersion blender in the saucepan.) Top with the Cheddar, before serving.

Asparagus-Parmesan Risotto

Recipe shared by Lisa

4 TBS butter, divided
1/3 cup finely chopped onion
2 cups uncooked arborio rice
2/3 cup dry white wine
5 1/2 cups vegetable broth
2 1/2 cups fresh asparagus pieces
2/3 cup frozen peas
1 cup grated Parmesan cheese
Salt and black pepper

Melt 3 TBS butter in large saucepan over medium heat. Add onion; cook and stir 2 to 3 minutes or until tender. Stir in rice; cook 2 minutes or until rice is coated with butter, stirring frequently. Add wine; cook, stirring occasionally, until most of wine is absorbed. Bring broth to a simmer in medium saucepan over medium-high heat; reduce heat to low. Add 1 1/2 cups hot broth to rice mixture; cook and stir 6 to 7 minutes or until most of liquid is absorbed. (mixture should simmer but not boil.) Add 2 cups broth and asparagus; cook and stir 6 to 7 minutes or until most of liquid is absorbed. Add remaining 2 cups broth and peas; cook and stir 5 to 6 minutes or until most of liquid is absorbed and rice mixture is creamy. Remove from heat; stir in remaining 1 TBS butter and Parmesan cheese until melted. Season to taste with salt and pepper. Garnish with parmesan.

Add 1 cup chopped kale or spinach instead of peas.
Add 2 cups chopped or shredded chicken.

Slow Cooker Chicken Adobo

2 medium onions, sliced
4 green garlic stems with bulb – chopped
1/3 cup apple cider vinegar
1/3 cup soy sauce
1 TBS brown sugar
1 bay leaf
black pepper
8 skinless, bone-in chicken thighs (about 1 3/4 pounds)
1 tsp paprika
1 large head bok choy, cut in half, lengthwise (rinse with water) and then cut horizontally into 1-inch strips
2 green onions, thinly sliced
Cooked rice, or quinoa
In a 5- to 6-quart slow cooker, combine the onions, garlic, vinegar, soy sauce, brown sugar, bay leaf, and ¼ teaspoon pepper. Place the chicken on top and sprinkle with the paprika. Cook, covered, until the chicken and onions are tender, on low for 7 to 8 hours or on high for 4 to 5 hours (this will shorten total cooking time). Ten minutes before serving, if the slow cooker is on the low setting, turn it to high. Gently fold the bok choy into the chicken and cook, covered, until tender, 3 to 5 minutes. Serve with the rice and sprinkle with the scallions.

Wild Blend® with Butternut Squash and Apples

from the Lundberg rice website
1 1/2 cups Lundberg Wild Blend®
3 1/2 cups water
1/2 cup fresh parsley, chopped
2 Tablespoons olive oil
1 medium onion, chopped
3 cups 1/2 inch cubed butternut squash (from 1-1/2 pound squash)
2 apples, unpeeled, cored, cut into 1/2 inch cubes
1 Tablespoon dried thyme
1 cup chicken broth or water
1/2 cup walnut pieces
Directions: Preheat oven to 425°F. 9 X 13 inch well buttered baking dish. Combine water and Lundberg wild blend in a large saucepan with lid. Bring water to boiling, reduce heat to simmer and cover. Cook 50 minutes, remove from heat with lid on and steam 10 minutes. Stir in parsley and set aside. Heat oil in a large skillet and sauté onion over medium-high heat until translucent. Add butternut squash, apples, and thyme and sauté 5 minutes. Stir in broth. Combine rice and onion/butternut squash/apple mixture and pour into a buttered 9X13 inch baking dish. Sprinkle walnuts over the top. Bake 425°F for 20-25 minutes. until heated through and squash is tender.

Serves 10-12. Nutritionals: Serving size 1 cup, Calories 120, Calories from Fat 40, Total Fat 4.5g (Sat. Fat .05g, Trans Fat 0g), Cholesterol 0mg, Sodium 60mg, Total Carbohydrates 20g, Fiber 2g, Sugars 3g, Protein 3g.

Butternut Turkey Bake

1 butternut squash (about 2 lb.), cut in half, seeds removed
¾ cup finely chopped onion
2 Tbsp. butter
½ tsp. poultry seasoning
½ tsp. ground black pepper
1 lb. cubed, cooked turkey
2 cups seasoned salad croutons
1 cup low-fat chicken broth
½ tsp. salt
½ cup low-fat shredded cheddar cheese
Directions: Preheat oven to 350 degrees. In a 15×10-inch baking pan, add halves of squash cut side down; add ½” of hot water. Bake 45 minutes. Drain water from pan, turn squash cut side up; bake 10-15 minutes more or until tender. Scoop out pulp, mash and set aside. In a large skillet, sauté onion in butter until tender. Stir in the croutons, salt, poultry seasoning and pepper. Cook 2-3 minutes or until croutons are toasted. Stir in squash, turkey and broth; heat through. Place all ingredients in a greased 1½-quart baking dish. Bake 20 minutes; sprinkle with cheese. Bake for 5-10 minutes more or until edges are bubbly and cheese is melted.

Serves 8 (about 1 cup each) Per 1-cup serving: 190 calories, 7 g fat, 17 g protein, 23 g carbohydrate, 5 g fiber, 710 mg sodium

Harvest Moon Corn Squash Soup

3 cups vegetable broth
¼ cup diced carrots
¼ cup diced celery
¼ cup diced onion
½ cup diced potatoes
1 cup whole kernel corn, drained
1½ cups peeled, diced butternut squash, or delicata/sweet dumpling squash
½ tsp. ground black pepper
½ tsp. dried thyme leaves
½ tsp. dried basil leaves
¼ tsp. pumpkin pie spice
pinch of dried cayenne pepper
Directions: In a stockpot, combine all ingredients and bring to a boil. Reduce to a simmer and cook until all the vegetables are tender.

Serves 4. Per 1-cup serving: 90 calories, 0 g fat, 2 g protein, 21 g carbohydrate, 1 g fiber, 470 mg sodium

White Chili

2 Tbsp. olive oil
6 cups chicken broth
1 cup chopped onion
1 can (15 oz) whole kernel corn
1 lb. chicken breast without skin, chopped
½ cup dry wild rice
1 tsp. garlic powder
1 green bell pepper, diced
1 tsp. ground cumin
1 can (15 oz) white beans, drained
Directions: In a large pan, over medium heat, heat oil and add onion and chicken. Cook until chicken is browned throughout and internal temperature reached 165 degrees. Add remaining ingredients to pan. Mix well, cook just below boiling for 30-40 minutes, until rice is tender.

Makes about 8 servings (1 ½ cup each). Per 1 serving: 270 calories,
7 g fat, 20 g protein, 28 g carbohydrate, 5 g fiber,  970 mg sodium