5 Vegan dishes to maximize the anticancer properties of onion
It is well known that the allium genus, under which are: garlic, onion and Chinese chives, have an incredible therapeutic role in preventing cancer. But, sometimes is hard to have ideas on how to incorporate these ingredients to daily cooking. So, the 5 vegan dishes to maximize the anticancer properties of onion will give you some ideas of how to make onion the star of your cooking, without an effort.
Fist of all, let’s talk about the science behind the anticancer properties of onion.
Scientists are well aware that the consumption of allium vegetables, such as: onion is associated with a decreased risk of cancer, particularly cancers of the gastrointestinal tract. It is well known, that the anticancer properties of onion lie in the fact that this vegetable is rich in flavonoids, such as quercetin, which has been identified as inhibiting the body's production of VEGF (vascular endothelial growth factor), a protein produced by cells that stimulates the growth of blood vessels and thus promotes the growth and spread of tutors.
So, to maximize the anticancer properties of onion, it is important to know where your onions come from, because as with everything we eat, the location and the environment onions are grown, may affect their nutritional value. Recently, it has been reported that organic onions are better for health, because they have a greater antioxidant activity and higher flavonol content than conventional onions.
With that in mind, below are 5 Vegan dishes to maximize the anticancer properties of onion
1) vegan onion soup
4 large sweet onions (about 3 pounds), thinly sliced
2 tablespoons red wine vinegar
6 cloves garlic, thinly sliced
2 bay leaves
1 teaspoon chopped fresh thyme (or 1/2 teaspoon dry)
1/2 teaspoon ground black pepper
1 whole wheat demi-baguette or about 6 inches full-sized baguette, cut to fit soup bowls
1/2 cup Cashew Nut Cheese
Fresh chives or green onions, for garnish
Heat a medium pot over high heat. Add onions and cook over high heat, stirring often until onions are dark brown and caramelized, about 15 minutes. Add vinegar and use a wooden spoon to scrape up any bits from the bottom of the pan. When vinegar has evaporated, add garlic, bay leaves, thyme, black pepper and 6 cups water. Reduce heat to medium-low and simmer about 40 minutes and then remove bay leaves.
Ladle onion soup into oven-safe bowls. Top with a slice of baguette and spread each slice with 1 tablespoon of cashew cheese. Place in a hot oven or under the broiler for 5 to 7 minutes, or until cheese is warmed and golden. Garnish with chives or green onions and serve.
2) Indian onion bhajis
3 oz / 85g gram flour
1 tablespoon ground coriander
Pinch of methi
Pinch of cumin seeds
Pinch of salt
Water to form the batter
1 large onion, thinly sliced
Vegetable oil for shallow frying
In a bowl mix the gram flour, spices and salt with the water to form a smooth, pouring batter.
Add the onion to the batter and leave to stand for 15 minutes.
Over a high heat drop half the mixture into a lightly oiled pan forming a pancake. Cook on both sides until brown and no liquid surfaces when pressed with a spatula.
Repeat with the remaining half of the batter.
3) onion rings
4 brown onions, cut into rings
Vegetable oil, to deep-fry
190g (1 1/4 cups) plain flour
50g (1/3 cup) cornflour
3 teaspoons baking powder
2 teaspoons salt
1 teaspoon bicarbonate of soda
2 teaspoons ground white pepper
1 teaspoon ground black pepper
1/2 teaspoon chilli powder
310ml (1 1/4 cups) iced water
1 long fresh red chilli, thinly sliced
1 shallot, trimmed, thinly sliced
Place the onion in a bowl of cold water. Set aside for 10 minutes. Drain. Place on a baking tray lined with paper towel and set aside for 5 minutes. Pat dry with paper towel.
Add oil to a saucepan to reach a depth of 10cm. Heat to 190°C over high heat.
Sift flour, cornflour, baking powder, salt, bicarbonate of soda, white pepper, black pepper and chilli powder in a bowl. Add the water and whisk until just combined. Place the bowl over a bowl filled with iced water.
Dip one-third of the onion, 1 at a time, into the batter to coat. Add to oil. Cook for 1-2 minutes or until golden. Transfer to a tray lined with paper towel. Repeat, in 2 more batches, with the remaining batter and onion, reheating oil between batches. Place the onion on a platter. Top with chilli and shallot.
4) vegan onion tart
for the filling
2 tablespoons olive oil
3 medium-sized brown onions, finely sliced
1 teaspoon dried thyme
4.5 ounces silken tofu
2/3 cup soy cream or almond milk
1 teaspoon Dijon mustard
Salt and pepper, to taste
For the pastry
1 1/4 cups whole wheat self-raising flour
5 tablespoons vegan butter
1/4 cup walnuts or hazelnuts, finely chopped
Preheat the oven to 390°F and prepare a quiche pan or pie pan.
Rub the vegan butter into the flour until it resembles fine breadcrumbs. Mix in the walnuts and add enough water to form a dough.
Turn the dough out onto a lightly floured board and knead until smooth and elastic. Wrap in glad wrap and put in the refrigerator for 30 minutes.
To make the filling
Heat the olive oil in a pan and add the onions. The key here is to keep the heat very low and cook the onions very very slowly until they caramelise. Do not rush this step. It will take 20 minutes or more. Keep stirring all the time. When they are clear and soft, add the thyme and seasoning and cook for a further 5-10 minutes. Set aside.
Blend the tofu, soy cream (or almond milk), and mustard in a food processor/blender until smooth and creamy.
To make the tart
Roll your pastry on a lightly floured surface and gently lift into your pan. Trim the top and back in the refrigerator for 20 minutes. Prick the pastry with a fork, line with greaseproof paper and baking beans/rice and blind bake for 10 minutes until golden. Remove the paper and beans/rice and spoon the onion mix into the pastry case. Pour the tofu mix over the top and smooth with a knife.
Bake for 30 minutes until set and golden.
5) pickled onion
25g (1oz) salt
1 kg (2¼ lbs) pickling onions, peeled (see note below)
4 teaspoon pickling spices or
MAKE YOUR OWN SPICE MIX
½ teaspoon coriander seeds, +
½ teaspoon mustard seed +
½ teaspoon black peppercorns +
½ teaspoon dried chilli flakes
FOR THE PICKLING
1 litre (35 fl oz) malt vinegar
170g (6 oz) sugar
Peeling pickling onions is fiddly and time-consuming. To speed up the process, top and tail the onions, then place the onions in a large heatproof bowl and pour boiling water over to cover. Leave to cool, and once the water is cool, hey presto, the skins will just rub away. Then, drain and pat the onions dry with kitchen paper. Do not leave in the water once cool or the onions will start to go mushy when you preserve them.
Sprinkle the salt over the dry, peeled onions, stir to make sure the salt is distributed and leave overnight. Next day (do not leave longer than overnight if you want your onions to be crisp) rinse the onions and dry with kitchen towel.
Place the spices, vinegar and sugar into a large stainless steel pan. Heat to dissolve the sugar but do not boil.
Pack the onions into clean, sterilized jars. Pour over the vinegar and spice liquid to fill the jars, make sure each jar has pickling spices in and check there are no air pockets. Seal the jars and leave to cool.
The onions will be ready to eat after about one month or better if kept for two. Once opened store in a refrigerator.
A 1 lb jar will contain approx 10 servings depending on the size of the onions.
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