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Recipes & Nutrition Analysis for Onions

The versatile onion comes in three colors:

  • Yellow: A great stand by to use in any type of cooking
  • Red: Good for grilling and roasting
  • White: Perfect fro prepared salads and white sauces, also used in traditional Mexican cuisine.

Tips:

Choose onions with a smooth surface that are firm and dry.

Whole onions should be kept in a cool, dark place and should be used within four weeks.

Cut onions should be stored in the refrigerator and are good for 2-3 days.

The sulfite compounds contained in onions bring tears to the eye of the chopper.  In order to reduced tearing, chill the onion and cut into the root end last. Also try releasing halved onion in a bowl of cold water for 10-15 minutes before starting cutting.

ref: Fruits and Veggies More Matters, The National Onion Association

Onions usually make your eye smarting when you chop them due to the sulfite compounds contained in onions. But sauteed or cooked onions usually bring out the sweetness and rich flavor also known as umami, the fifth taste sensation. The secret for the sweetness of cooked onions is also due to the sulfite compounds. 

Show only recipes in season

Arroz con Pollo (Spanish Rice with Chicken)

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BBQ Lentil Loaf

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Bean & Macaroni Soup

The word soup is derived from a Sanskrit word meaning “good nutrition.”  This Bean &Macaroni Soup is quick and easy, flavorful and colorful, and packed with nutrient-rich vegetables, herbs, and spices.

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Black Bean & Corn Salsa

This recipe is by Wenatchee School District. The salsa is a hit among the students, and was shared by Kent Getzin, the Foodservice Director, at WSDA's Farm to School workshop (mobile tour) in 2012.

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Brown Rice Pilaf with Carrots & Dill

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Brussels Sprouts Fennel Carrot Salad

A fancy twist of coleslaw with vanilla infused vinaigrette, created by Chef John Fisher with Renton Technical College Culinary Art. The salad goes well with grilled chicken or salmon, and you can make a wrap sandwich that would surely be a hit as a grab-and-go item. Brussels Sprouts can be substituted with a mix of green cabbage and kale.

*1 cup serving provides 1/2 cup vegetable (1/8 cup red/orange vegetable)

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Chana Masala (Chickpea Curry)

Chana masala is a traditional and highly popular Indian vegetable dish. This vegetarian recipe features chickpeas and tomatoes cooked in the most fragrant of spices. 

Recipe courtesy of FareStart - FareStart prepares fresh, local, and seasonal food in their dedicated kitchen and provides nutritious, quality meals to local childcare centers and schools.

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Colcannon

This is a perfect recipe in winter time in western WA! The Irish would describe this dish as “the taste of home” and is warm and creamy with a hint of unique flavor.

Recipe courtesy of FareStart - FareStart prepares fresh, local, and seasonal food in their dedicated kitchen and provides nutritious, quality meals to local childcare centers and schools.

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Colorful Chickpea Salad

This colorful chickpea salad with Southwest flavor was created by a group of Seattle Public Schools' foodservice staff as a part of their Professional Development training. It is a student-approved recipe, at least among high school students, that holds well and tastes good!

Tips: Halve grape tomatoes for an easy scoop into students' mouth.

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East Indian Lentils with Carrot Rice Pilaf

Recipe courtesy of Apple Corps, a program of Solid Ground

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Egg Salad Sandwich

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Falafel

Traditinally, falafel is a deep-fried ball or patty made from ground chickpea and/or fava beans. You bake the pattie in this recipe. Falafel balls may also be eaten alone as a snack.

Recipe courtesy of FareStart - FareStart prepares fresh, local, and seasonal food in their dedicated kitchen and provides nutritious, quality meals to local childcare centers and schools.

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Lentil Chili

This recipe is adapted from USDA recipe "Chili con Carne with Beans" by Kent Getzin, Foodservice Director at Wenatchee School District. The key is to retain the character of the lentils.

Washington State ranks third in the nation in the production of lentils, most of them grown in eastern WA.

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Marinated Black Bean Salad

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Mesir Wat - Ethiopian Red Lentil Puree

Red lentil is one of the fastest cooking one among lentil varieties. This recipe soak it for 20-30 min, but you can cook without soaking just fine as well.

Recipe courtesy of Apple Corps, a program of Solid Ground

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Pancit - Filipino noodle dish

One of Highline School District's ethnic entrée dishes from the Philippines. It's a noodle dish using fresh carrots and cabbages from Washington farms!

This recipe is highlighted at “School Lunch - Let’s Grow Healthy,” at School Nutrition Association.

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Pork Street Taco with Green Chickpea Guacamole, Beans & Veggie Salsa, and Cilantro Chipotle Lime Cream Sauce

Wenatchee's Winter Taste Washington Day 2015 menu - student approved mock guacamole is sure to please not just your students but also your food service budget :)

Recipes courtesy of Wenatchee School District - also presented by Kent Getzin, food Service Director during the Farm to School Demo Luncheon at the WSDA Farm to School Summit held in Wenatchee, WA (April 15-16, 2015)

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Pozole con Pescado

Alliance for a Healthier Generation's 2012 Rachael Ray's Yum-o! Healthy School Meal Contest Winning Recipe

Pozole, a soup made with hominy, is a favorite dish for Oakland Unified SD's Mexican students. While pozole is traditionally made with pork or chicken, this soup would be a great vehicle to serve fish that isn't fried and breaded. Option: Substitute the traditional topping of cabbage with kale, a dark and nutritious green. The dish has a slight kick to it but it is not too hot.

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Pupusas de Queso con Col Rizada y Espinacas (Cheese Pupusas with Kale and Spinach)

Pupusas were first created by native tribes in what we now call El Salvador. Pupusas are made of Masa harina or handmade corn dough, like corn tortilla in Mexican cooking. This pupusas contains lots of calcium from dark leafy greens and cheese.

Recipe courtesy of Apple Corps, a program of Solid Ground.

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Quishe with self-forming crust

Add some spinach, bell peppers, chopped parsley, herbs of your choice, or jalapeno to spice up and tailor to your students' taste.

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Sauteed Greens & Leeks

Onions, leeks, and garlic spice up the big, beautiful leaves of collards greens in this quick sauté. You can substitute colloard greens with kales or chards too.

Recipe courtesy of FareStart - FareStart prepares fresh, local, and seasonal food in their dedicated kitchen and provides nutritious, quality meals to local childcare centers and schools.

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