Prep time: 30 minutes
Cook time: 70 minutes
Cost: $10-15
Makes: 2-4 servings
This
recipe is a change from stuffed peppers, though you could use peppers instead.
Red onions can be expensive, and making them does take time.
The white bean, couscous mix tastes great on its own,
is a healthy dinner, and will take less time to prepare. I only used 2 onions,
but the recipe makes enough stuffing for 4 onions.
I
based the prices on sales from Thrifty Foods, and got many ingredients
in the bulk section. Many of the ingredients are optional, though adding dates
does give this recipe a nice, sweet taste.
Ingredients: Cost:
-
2 - 4 large red onions $4-8
-
½ cup couscous $0.75
-
1 can of white kidney beans $1
-
¼ cup dates $0.50
-
¼ cup pistachios (optional) $1.25
-
Oil
-
Vegetables (optional)
o
1 medium carrot $0.50
o
2 cloves of garlic $0.50
o
Kale $2.50
-
1 lemon (optional) $0.75
-
Spices
o
Cinnamon
o
Paprika
o
Curry
o
Salt and pepper
What
to do:
1.
Preheat oven to 425°C
2.
Cut top and bottom off onions and
remove outside layer of skin
3.
Scrape all but 2-3 outside layers of
the onions out, making sure bottom of onion remains
4.
Place onions on baking pan and bake
for 40 minutes
 | |
| Cut top and bottom off onions and scrape out insides |
5.
Cut up 1 cup of red onion insides, ½
of washed kale, carrot, garlic, dates and pistachios
6.
In pan on medium heat cook onion,
garlic, and carrot until browned
7.
Add kale, couscous, ½ can of kidney
beans, 1.5 cups of water, juice from half a lemon, and spices
8.
Cook for 5-10 minutes until heated
9.
Stir in dates and pistachios
 |
| Cook onion, garlic and carrot |
 | |
| Add kale, couscous, beans and spices |
 |
| Cook 5-10 minutes and stir in dates and pistachios |
10. Take
onions out of oven and spoon white bean, couscous mix into them
11. Bake
in oven for another 30 minutes
 |
| Take baked onions, fill with mix and then bake 30 minutes |
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