Pickled Red Onions

Gut healthy recipe!

Lately, I’ve been a bit obsessed with foods that are gut healthy, and pickled red onions are one of them. But aside from their functional benefits, they are also genuinely delicious. They add a tangy, slightly sweet, and sharp flavor that lifts up almost any dish. On top of that, they bring a vibrant, deep pink color that instantly makes meals look more fresh, balanced, and visually appealing. 

Pickled red onions are made by soaking thin slices of red onion in a mixture of vinegar, water, salt, pepper and a small amount of sweetener. This process reduces the sharp, raw taste of the onion while keeping its texture and extending its shelf life. They are super easy to make and commonly used as a topping for salads, sandwiches, bowls, and cooked dishes to add acidity and balance.

Red onions naturally contain quercetin, a plant flavonoid that functions as an antioxidant. In the body, quercetin helps reduce oxidative stress by neutralizing free radicals and is also involved in moderating certain inflammatory processes. They also contain prebiotic fibers that can support gut health by feeding beneficial bacteria.

Recipe

Servings: 1 medium jar (around 8 servings) | Prep Time: 10 minutes | Marinating Time: 30 minutes minimum 

For this recipe you’ll need one medium jar. 

Ingredients:

• 3 medium onions (or 4 if they are small)
• 150 ml apple cider vinegar
• 50 ml water
• 2 tbsp maple syrup
• 1 tsp salt
• 2 tsp mixed peppercorns

Instructions:

1. Thinly slice the onions and place them in a clean jar or airtight container.
2. In a small bowl or measuring jug, mix together the apple cider vinegar, water, maple syrup, peppercorns and salt until combined.
3. Pour the mixture over the onions, making sure they are fully covered.
4. Let them sit for at least 30 minutes before serving, or refrigerate for a few hours for an even stronger flavor.
5. Store in the fridge.

Notes:

• You can also use other types of vinegar, such as raspberry vinegar, for a slightly different flavor.
• If using another sweetener like coconut sugar, you may need to increase the amount slightly since it is less sweet than maple syrup. Just adjust carefully to taste.

Serving Suggestions

• Add to sandwiches or burgers 
• Serve with grilled meat, fish, or roasted vegetables
• Use in salads, grain bowls, or wraps
• Pair with tacos, burritos, or Mexican-inspired dishes
• Add on top of avocado toast or eggs

Dietary Info

Vegan | Dairy-Free | Gluten-Free | Refined Sugar-Free