— Written By Tammy Kelly and last updated by Jennifer Stroud

Turns out that onions are nothing to cry over – these flavor packed vegetables are packed with nutrients. Onions are super healthy, and excellent sources of the antioxidant quercetin. Quercetin is a powerhouse and works best when consumed in natural form, as in onions.

Quercetin is useful for;

• Prevention of allergies
• Reversing heart disease, quercetin aids in the prevention of plaque build up on arterial walls
• Eases swelling or joint stiffness or arthritis
• Lowers your risk of all cancers and inhibits tumor growth
• Lowers risk of lung cancer in smokers
• Prevents heart disease
• Improves prostate health
• Reduces the severity of bladder infections.

Who knew, right?? I picked up some beautiful red onions at the Farmers Market this week and thought I would share some of the many ways you can feature onions in your summer recipes!

Simple Sautéed Pepper and Onions

Ingredients

• 2 tablespoons extra-virgin olive oil
• 4 bell peppers, sliced
• 3 cups sliced sweet onions
• 1 teaspoon salt

Directions

1. Heat oil in a large straight-sided sauté pan or Dutch oven over medium heat.
2. Add peppers, onions and salt; cook, stirring occasionally, until the vegetables are tender and starting to brown, 18 to 21 minutes.

Serves 12. Each serving contains Calories 42, Fat 2 g., Fiber 1 g., Carbohydrates 5 g., Protein 1 g., Sodium 164 mg.

Kale and Red Onion Soup

Ingredients

• 1 Tablespoon olive oil
• 1 small red onion, sliced, quartered and sliced thin
• 5 ounces chopped kale
• ¼ teaspoon red pepper flake
• Kosher salt & fresh ground pepper
• 3 Tablespoons water
• 1 clove garlic, minced

Directions

1. Heat olive oil in a wok or large non-stick pan until just beginning to soften.
2. Add kale, red pepper, salt, pepper, a little more oil, and cook until starting to wilt – 3 to 4 minutes stirring often.
3. Add water, stir and allow to steam slightly. When water has evaporated, add crushed garlic and cook until very fragrant – about a minute.

Steamed Broccoli with Garlic and Red Onion

Ingredients

• ¾ cup water
• 1 tablespoon unsalted butter
• 1 tablespoon sliced fresh garlic
• ½ cup thinly sliced red onion
• 14 ounces broccoli florets
• 3/8 teaspoon kosher salt

Directions

1. Combine ¾ cup water, butter, and garlic in a large skillet over high heat; bring to a boil.
2. Add onion and broccoli to pan; cover and simmer 4 minutes or until broccoli is crisp-tender.
3. Sprinkle evenly with salt.

Serves 4. Each serving contains Calories 62, Fat 3.3 g, Protein 3 g, Carbohydrate 7 g, Fiber 3 g, Cholesterol 8 mg, Sodium 208 mg.

Roasted Red Onions with Butter, Honey and Balsamic Vinegar

(Adapted from a Tyler Florence Recipe.)

Ingredients

• 6 tablespoons butter
• 3 tablespoons balsamic vinegar
• ½ cup honey
• ½ bunch fresh thyme
• Salt and freshly ground black pepper
• 4 red onions, halved

Directions

1. Preheat the oven to 350°F.
2. Combine the butter, vinegar, honey, thyme, salt, and pepper in a small saucepan over medium heat. Bring to a simmer and cook for 1 minute to reduce slightly.
3. Place the onions, cut sides up, in a single layer on a baking pan. Drizzle the butter-vinegar mixture over and roast until soft and slightly caramelized, about 45 minutes.

Serves 6.

Red Onion Marmalade

Ingredients

• 2 tablespoons olive oil
• 1 tablespoon butter
• 2 large red onions, thinly sliced
• ¼ cup white sugar
• 1 cup dry red wine
• ¼ cup balsamic vinegar

Directions

1. Heat olive oil and butter in a large skillet over medium heat; cook and stir onions and sugar in hot oil until onions start to caramelize, about 15 minutes.
2. Stir red wine and balsamic vinegar into onion mixture and bring to a boil. Reduce heat to medium-low and simmer until liquid is evaporated, 15 to 20 minutes more.
3. Season with salt.

Serves 8. Each serving contains Calories 111, Fat 4.9g. Carbohydrates 11.7 g., Protein 0.5 mg., Cholesterol 4 mg., Sodium 15 mg

Six-Onion Soup with Parmesan Crouton

Ingredients

Soup

• Cream of Chicken Soup
• 6 tablespoons extra-virgin olive oil, divided
• 8 cups halved and thinly sliced leeks, white and pale green parts only
• 2½ cups thinly sliced shallots
• 1 bunch scallions, thinly sliced
• 8 cloves garlic, thinly sliced
• 16 cups halved and thinly sliced sweet onions
• 8 cups halved and thinly sliced red onions
• 2 teaspoons kosher salt
• 1 teaspoon ground pepper
• ½ cup finely chopped fresh parsley
• 2 tablespoons finely chopped fresh thyme
• ⅔ cup cognac or dry sherry
• 10 cups low-sodium beef broth

Parmesan Crouton

• 12 slices whole-grain baguette (½ inch thick)
• 2 tablespoons extra-virgin olive oil
• 1 cup grated Parmesan cheese

Directions

To prepare soup:

1. Heat 3 tablespoons oil in a large stockpot over medium heat. Add leeks and cook, stirring occasionally, until softened but not browned, 8 to 10 minutes. Add shallots, scallions and garlic; cook, stirring, for 1 minute. Add sweet onions, red onions, salt, pepper and the remaining 3 tablespoons oil; stir to combine. Cook, stirring occasionally, until the onions are reduced by half and very juicy, about 45 minutes.
2. Add parsley and thyme; cook, stirring occasionally, until the mixture is deeply browned, 35 to 45 minutes more.
3. Increase heat to high and add cognac (or sherry). Cook, scraping up any browned bits, for 1 minute. Add broth, cover and bring to a boil. Reduce heat, partially cover and simmer for 15 minutes.

To prepare croutons:

1.  Just before serving, position a rack in upper third of oven; preheat broiler on low. Place baguette slices on a baking sheet and brush one side with oil. Broil until golden brown, 4 to 6 minutes.
2. Turn the slices over and top each with a generous 1 tablespoon Parmesan. Broil until the cheese is melted, 4 to 6 minutes more.
3. Serve the soup topped with croutons.

Serves 12. Each serving contains Calories 366, Fat 13 g, Protein 12 g, Carbohydrate 51 g, Fiber 8 g, Cholesterol 6 mg, Sodium 667 mg.

Red Onion Soup (vegan)

Ingredients

• 2 red onions
• 2-3 cloves garlic
• 2.5 cups vegetable broth
• 1-2 tbsp. lemon juice
• 5 tbsp. olive oil
• 2 slices whole wheat bread
• 4 tbsp. walnuts
• 2 tsp. pesto
• Salt and pepper to taste
• Dried herbs such as oregano or parsley

Directions

1. Cut the garlic into small pieces and add it to the pot. Cut the onions into thin rings and throw them in a pot. Add half the olive oil and let it simmer for about 5 minutes.
2. When the onions are transparent add the lemon juice and vegetable broth.
3. Add some dried herbs if you have them and let it all simmer for about 10 minutes
4. In the meanwhile cut the bread into cubes. Then add them into a pan with the rest of the olive oil. Also add the walnuts to the pan. Fry for about 3 minutes until the bread cubes are nicely toasted.
5. Add the soup into a bowl and add the croutons, walnuts and pesto.