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Onion vegetable medley
This colourful recipe uses broccoli and carrots.
What you need
- 2 large onions, peeled and cut into 6
- 6 tsp-45 ml walnut oil
- 450 g broccoli, cut into florets
- 225 g carrots, peeled and cut into even sized sticks
Method
Gently saute the onion in the oil until golden brown and soft on all sides.
Meanwhile, cook the broccoli and carrots together in a little boiling water for 5-8 min covered or until just tender. Drain well.
To serve, toss all the cooked vegetables together.
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Preparation 5 minutes Cook 10 minutes Total 15 minutes -
Energy 91.1 kcal/serving Fat 3.20 g/serving Carbohydrates 65.38 g/serving Glycaemic Index 20 Glycaemic Load 2.22 
Serving suggestion
Cook's tip
Leave the root part of the onion intact so that when you cut the onion into 6 the root 'holds' the sections together.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 381 | 248 | 10475 | 8350 |
| Energy (kcal) | 91.1 | 59.3 | 2500 | 2000 |
| Protein (g) | 3.05 | 1.98 | ||
| Carbohydrate (g) | 10.9 | 7.09 | 345 | 275 |
| Fat (g) | 4.93 | 3.20 | 95 | 70 |
| Fat (saturated) (g) | 0.47 | 0.31 | ||
| Fibre (g) | 4.04 | 2.63 | ||
| Sodium (mg) | 34.5 | 22.4 | ||
| Salt (equivalent) (g) | 0.09 | 0.06 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 1170 | 761 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.22 | 0.14 | 2 |
| Vitamin C (mg) | 75.7 | 49.3 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.61 | 1.05 | 10 |
| Zinc (mg) | 0.44 | 0.29 | 15 |
| Calcium (mg) | 53.5 | 34.8 | 800 |
| Folate (mcg) | 65.5 | 42.6 | 200 |
| Iron (mg) | 0.93 | 0.60 | 14 |
| Magnesium (mg) | 28.0 | 18.2 | 300 |
| Niacin (mg) | 0.88 | 0.57 | 18 |
| Pantothenic acid (mg) | 0.51 | 0.33 | 6 |
| Riboflavin (mg) | 0.12 | 0.08 | 1.6 |
| Phosphorous (mg) | 78.1 | 50.8 | 800 |
| Thiamin (mg) | 0.10 | 0.07 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
- Vegan
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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