Family Food: Broccoli with Caramelized Onions

You know those times when you’re invited to somebody’s house and you’re asked to bring a side dish of some sort? On the one hand, you want to impress. On the other hand, you don’t want it to look like you tried too hard; (“What, me? Oh, it was nothing. I did it while feeding the baby, reading to my toddler and folding laundry, all at the same time. Really!”)

There is always that pot-luck dinner, the last-minute get-together, plus the high holidays are coming up, and who doesn’t want to impress their in-laws? Well, here is a dish that is unique, healthy and doesn’t require a lot of cooking knowledge. Who knows, you might find yourself being able to make it while feeding the baby, reading to your toddler and folding laundry after all…

Broccoli with Caramelized Onions

Broccoli is one of the most important superfoods out there and has a large range of health benefits, including cancer prevention, digestive and cardiovascular support. To receive these benefits one needs to consume broccoli at least a few times a week. Onions contain flavanoids, which may prevent certain cancers and inflammation. They are concentrated on the outer peel of the onion so try to not peel much more than the outermost layer of the onion.

Most people caramelize the onions by sautéing them in large amounts of oil but sautéing in vegetable broth saves you lots of calories and turns this dish into a truly healthy dish. It’s also very light and saves you room in your tummy (and calories) so you can enjoy dessert!


2 lbs. fresh broccoli
2 large yellow onions
Vegetable broth (all-natural)
Four tablespoons canola oil
Salt to taste


Slice onions into rings. Spray a wok with cooking spray and sauté onions for one minute. Add one cup vegetable broth. Turn flame to medium-low and cook until onions soften, stirring occasionally. If needed, add more broth.

In the meantime, chop off the stems of the broccoli and save for another dish (like an omelet or a stir-fry dish).

When onions completely soften and the broth is gone add the four tablespoons of canola oil and sauté the onions on low heat until brown, while stirring occasionally. Taste a piece of onion – it should have a slightly sweet flavor. If not, keep cooking. When ready, remove from heat and set aside.

In the wok (no need to rinse), cook the broccoli, sautéing it in cooking spray for one minute on medium-low heat, then add one cup vegetable broth and one cup water and keep stirring. The broccoli will be ready when it’s soft, but not mushy. If needed, add small amounts of broth at a time.

Add back the onions and stir for a couple of minutes. Add salt, if needed. Remove from heat and serve.

by Maytal Wichman



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