Directions:
- Preheat the oven to 400°F
- Peel onions, leaving the root intact. Boil in a large pan of salted water for 15 to 20 minutes, until tender. Drain and run under cold water.
- Drain upside down on kitchen paper.
- Meanwhile, put couscous in a heatproof bowl, pour over broth and set aside for 10 minutes, until all broth is absorbed.
- Slice 3/4in off the onion tops and discard.
- Scoop out centres with a teaspoon, leaving outside layers to form a firm shell.
- Chop half the scooped-out onion and discard the rest (it will keep in the fridge for two days - use on pizzas or add to stir-fries).
- Heat 1 tablespoon of oil in a pan.
- Fry the onion and garlic for 3 minutes, until soft. Remove from heat and stir in couscous, cheese, tomatoes, nuts and parsley. Season.
- Sit the onions, cut side up, in a roasting tin and spoon the filling into the cavities.
- Brush the onions with the rest of the oil and bake for 30 minutes, until golden and tender.
- Cover the filling with a small piece of tin foil if it starts to get too brown.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 227.3 Kcal (952 kJ) | ||
| Calories from fat | 108.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.08g | 19% | |
|---|---|---|---|
| Cholesterol | 10.13mg | 3% | |
| Sodium | 149.67mg | 6% | |
| Potassium | 308.8mg | 7% | |
| Total Carbs | 23.95g | 8% | |
| Sugars | 6.67g | 27% | |
| Dietary Fiber | 3.85g | 15% | |
| Protein | 6.39g | 13% | |
| Vitamin C | 13.5mg | 22% | |
| Iron | 0.7mg | 4% | |
| Calcium | 126.9mg | 13% | |
| Amount Per 100 g | |||
| Calories | 113.4 Kcal (475 kJ) | ||
| Calories from fat | 54.26 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.03g | 19% | |
|---|---|---|---|
| Cholesterol | 5.05mg | 3% | |
| Sodium | 74.67mg | 6% | |
| Potassium | 154.06mg | 7% | |
| Total Carbs | 11.95g | 8% | |
| Sugars | 3.33g | 27% | |
| Dietary Fiber | 1.92g | 15% | |
| Protein | 3.19g | 13% | |
| Vitamin C | 6.7mg | 22% | |
| Iron | 0.3mg | 4% | |
| Calcium | 63.3mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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