Sticky red onions with blue cheese


Sweet, sticky red onions served on a bed of puy lentils make a wonderful vegetarian supper or filling lunch. This is a great choice if you are looking for recipes that contain less than 500 calories. Purple and dark red fruit and veg are packed with a powerful, antioxidising pigment called anthocyanin, which plays an active role in promoting heart and eye health.

Wellbeing Wisdom

  • Anthocyanin, found in dark red and purple fruit and veg, can boost our immune system.


  • 2 red onions
  • 2 tbsp olive oil
  • Salt
  • 4 tsp balsamic vinegar
  • 150g puy lentils
  • 500ml vegetable stock
  • 50g soft blue cheese, such as Dolcelatte
  • 30g walnuts, roughly chopped
  • 50g watercress
  • 1 orange
  • 1/2 bunch parsley, roughly chopped


  1. Set the oven to 200°C/400°F/gas mark 6. Peel both onions, cut off the tops and bottoms and slice horizontally into 3 rounds. Place these on to an oven tray, drizzle with olive oil, sprinkle with salt and put into the hot oven. Roast for 15 minutes, remove from the oven and drizzle a tsp of balsamic vinegar over each round before returning to the oven for a further 20 minutes.
  2. Rinse the lentils then put them into a pan with the vegetable stock. Bring to the boil then reduce to a simmer and cook for 25 minutes or until cooked through and tender. Drain and set aside in a large bowl.
  3. Once the onions have roasted for the remaining time, remove from the oven. Dot the cheese on top of each onion, scatter the chopped walnuts on to the baking tray and return to the oven for a further 3-4 minutes or until the cheese has melted and the walnuts are lightly browned.
  4. Season the lentils, then add a tbsp olive oil, a few splashes of balsamic vinegar and a good squeeze of orange juice. Pick and discard teh hard stalks from the watercress and add the leaves, along with the chopped parsley. Mix until just combined then divide between two plates. Top with the sweet roasted onions and sprinkle over the walnuts.