This is an easy recipe that can be a side dish as half an onion, or the main meal with more halves and the addition of some extra grains/pasta/etc to soak up the sauce. No animal products or gluten required.
Serves 3-6 (half or a whole onion) and costs about AU$2 (as of November 2025).
Based on the “Baked Onions” recipe in an old Family Circle Kids Microwave Cooking book I had as a kid.
I always have some of this on hand to have as breakfast, a quick snack or healthy dessert with yogurt. The seeds provide enough oil for the toasting so there is no need to add more fat, making it much healthier than most store bought muselis with added oil and sugar.
10 minutes cooking time, that is, so to be honest it’s about 12-15 minutes total.
High in fibre (wholegrain burgul and veg)
High in protein (soya mince and wholegrains)
Relatively low in calories
Filling meaty taste, but no animal products
Each serve contains two 75g Australian “serves” of vegetables
Only uses non-perishable ingredients, so no need to plan ahead
Faster to make from scratch than to get takeaway
Only uses one pan/pot
