stuffed onions with Pompeian
stuffed onions with Pompeian 💖 is a medium Mediterranean recipe that serves 4. 250 calories per serving. Recipe by Carleigh Bodrug on YouTube.
Prep: 25 min | Cook: 1 hr | Total: 1 hr 40 min
Cost: $45.90 total, $11.48 per serving
Ingredients
- 4 Large Yellow Onions (peeled and sliced halfway through the center)
- 2 Tbsp Olive Oil (Pompan) (extra‑virgin, adds bold flavor)
- 0.5 cup White Rice (uncooked) (rinsed before cooking)
- 0.5 cup Brown Lentils (dry) (rinsed, will be cooked with rice)
- 1 cup Mixed Vegetables (carrot, celery, bell pepper) (diced small)
- 1 cup Tomato Sauce (plain or seasoned)
- 1 tsp Salt
- 0.5 tsp Black Pepper
- 2 Tbsp Fresh Parsley (chopped)
- 1 Tbsp Nutritional Yeast (optional) (adds cheesy flavor)
Instructions
Soften the Onions
Peel the onions, slice each one halfway down the middle (do not cut all the way through), and drop them into a pot of boiling water. Boil for about 12 minutes until just tender but still holding shape.
Time: PT12M
Cook Rice and Lentils
While the onions are boiling, combine the rinsed rice and lentils in a saucepan with 2 cups of water. Bring to a boil, then reduce to a simmer, cover, and cook for 18‑20 minutes until both are tender and water is absorbed.
Time: PT20M
Temperature: Boiling
Sauté Vegetables
Heat the Pompan olive oil in a skillet over medium heat. Add the diced carrots, celery, and bell pepper, sauté for 5 minutes until softened. Season with a pinch of salt and pepper.
Time: PT5M
Temperature: Medium heat
Prepare the Filling
In a mixing bowl combine the cooked rice‑lentil mixture, sautéed vegetables, tomato sauce, chopped parsley, and optional nutritional yeast. Mix well and adjust seasoning with salt and pepper.
Time: PT5M
Stuff the Onions
Drain the boiled onions and pat dry. Spoon the filling into each onion cavity, pressing gently to pack but not over‑stuff.
Time: PT5M
Bake the Stuffed Onions
Place the stuffed onions in a baking dish, drizzle any remaining olive oil over the tops, and bake in a pre‑heated oven at 375°F for 25 minutes, or until the tops are lightly browned and the filling is hot throughout.
Time: PT25M
Temperature: 375°F
Nutrition Facts
- Calories
- 250
- Protein
- 8g
- Carbohydrates
- 40g
- Fat
- 5g
- Fiber
- 6g
Dietary info: Vegan, Gluten-Free, Dairy-Free, Nut-Free
Ingredient Substitutions
- Instead of Olive Oil (Pompan): other extra‑virgin olive oil
- Instead of White Rice (uncooked): brown rice, quinoa
- Instead of Brown Lentils (dry): green lentils, red lentils
- Instead of Mixed Vegetables (carrot, celery, bell pepper): frozen mixed veg
- Instead of Tomato Sauce: crushed tomatoes, marinara sauce
- Instead of Fresh Parsley: dried parsley
- Instead of Nutritional Yeast (optional): vegan cheese shreds
Equipment Needed
- Large Pot
- Saucepan
- Baking Dish
- Knife
- Cutting Board
- Colander
- Mixing Bowl
- Wooden Spoon
- Measuring Spoons
- Oven
Critical Steps — Do Not Skip
- Soften the onions without overcooking them
- Cook rice and lentils until fully tender
- Stuff the onions evenly without tearing the outer layers
- Bake until the filling is hot and the tops are golden
Chef Tips from the Video
- Use sweet Vidalia or Walla Walla onions for a milder flavor
- Toast the rice briefly in the olive oil before adding water for extra nuttiness
- Add a pinch of smoked paprika to the filling for a subtle smoky note
Troubleshooting
Onions become mushy during boiling
Reduce boiling time to 8‑10 minutes and ensure the water is at a gentle boil, not a rapid boil.
Filling is too dry
Add an extra 2‑3 Tbsp of tomato sauce or a splash of vegetable broth to moisten.
Filling is too wet and falls out
Let the cooked rice‑lentil mixture sit uncovered for a few minutes to absorb excess liquid before stuffing.
Top of onions burns before interior is hot
Cover the baking dish with foil for the first 15 minutes, then remove to brown the tops.
Storage
Refrigerator: Store leftovers in an airtight container for up to 3 days.
Freezer: Cool completely, then freeze individually wrapped for up to 2 months.
Room temperature: Do not store at room temperature for more than 2 hours.
Make-Ahead Tips
- Cook the rice and lentils a day ahead and refrigerate
- Prepare the vegetable sauté and store in a sealed container
- Assemble the stuffed onions up to 2 hours before baking and keep refrigerated
Frequently Asked Questions
What is the cultural significance and history of stuffed onions in Mediterranean cuisine?
Stuffed vegetables, including onions, have been a staple of Mediterranean home cooking for centuries, originally stemming from Ottoman and Arab traditions of using abundant garden produce to create hearty, plant‑based meals.
What are the traditional regional variations of stuffed onions in Mediterranean cuisine?
In Greece, onions are often filled with rice, herbs, and feta; in Turkey, they may include minced meat and pine nuts; in Southern Italy, they are sometimes braised in tomato sauce similar to this vegan version.
How is stuffed onion traditionally served in Mediterranean households?
It is typically served warm as a main course or side, accompanied by a simple salad, crusty bread, or a drizzle of extra‑virgin olive oil, and enjoyed during summer gatherings and family meals.
During which celebrations or occasions are stuffed onions commonly prepared in Mediterranean cultures?
Stuffed onions appear at spring festivals, Easter meals, and summer garden parties where fresh produce is abundant and communal dishes are favored.
What authentic ingredients are essential for a traditional Mediterranean stuffed onion versus modern substitutes?
Traditional recipes rely on local olive oil, rice, lentils or bulgur, fresh herbs like parsley and mint, and sometimes cheese; modern vegan versions replace cheese with nutritional yeast and may use different oil brands such as Pompan olive oil.
What other Mediterranean dishes pair well with this vegan stuffed onion recipe?
Serve it alongside a Greek salad, roasted eggplant dip (baba ganoush), or a side of lemon‑herb quinoa for a balanced plant‑based meal.
What makes this stuffed onion dish special in Mediterranean cuisine?
Its combination of sweet softened onion layers with a protein‑rich rice‑lentil filling, enhanced by bold Pompan olive oil and bright tomato sauce, showcases the Mediterranean emphasis on simple, wholesome, and flavorful plant‑based cooking.
What are the most common mistakes to avoid when making stuffed onions at home?
Over‑boiling the onions so they fall apart, under‑cooking the rice and lentils, and stuffing the onions too tightly which can cause tearing during baking are the top pitfalls.
Why does this recipe use a brief boil for the onions instead of roasting them first?
Boiling softens the onion layers quickly without caramelizing, ensuring they stay intact for stuffing while keeping the overall cooking time short for a light summer meal.
Can I make the stuffed onion filling ahead of time and how should I store it?
Yes, prepare the rice‑lentil‑vegetable mixture up to two days in advance; store it in an airtight container in the refrigerator and reheat gently before stuffing.
What texture and appearance should I look for when the stuffed onions are done?
The outer onion should be tender but still hold its shape, the filling should be hot and slightly golden on top, and a light crust may form from the olive oil glaze.
What does the YouTube channel Carleigh Bodrug specialize in?
Carleigh Bodrug’s YouTube channel focuses on wholesome, plant‑based home cooking, offering easy‑to‑follow recipes that emphasize seasonal vegetables, simple techniques, and nutritious meals for everyday life.
How does the YouTube channel Carleigh Bodrug’s approach to Mediterranean cooking differ from other cooking channels?
Carleigh Bodrug emphasizes minimal ingredient lists, uses accessible pantry staples, and highlights health‑forward twists—like using Pompan olive oil—while many other channels may rely on more elaborate preparations or specialty ingredients.
Last updated: September 2, 2026
