Sumac onions are a delicious addition to any meal, and at only 30 calories per serving (57 g), they're a guilt-free flavor boost. Sumac is a tart and tangy spice, commonly used in Middle Eastern and Mediterranean cooking, that pairs perfectly with the sweetness of onions. Let's dive further into what sumac onions are and how to cook them.

In addition to adding bold flavor to dishes, sumac onions also offer several nutritional benefits. Onions are low in calories and high in antioxidants, while sumac is rich in vitamins and minerals. Together, they create a nutrient-dense combination that can support a healthy diet.

Whether you're looking to add some zing to your salads or want to incorporate more nutritious ingredients into your meals, sumac onions are a versatile ingredient to have on hand. Let's explore some ways to use them in cooking and some of the benefits they offer.

What are Sumac Onions?

Sumac onions are thinly sliced onions that are marinated in sumac, salt, and lemon juice. The sumac gives the onions a sour, slightly tangy flavor that pairs well with the sweetness of the onions. Sumac onions are a popular ingredient in Middle Eastern and Mediterranean cuisine, often used as a topping for salads, sandwiches, and grilled meats. To make sumac onions, you'll need to slice the onions thinly and then mix them with a combination of sumac, salt, and lemon juice. Let the onions marinate for at least an hour, but longer is better to allow the flavors to fully develop. You can also add other herbs and spices to the marinade, such as garlic or parsley, to customize the flavor.

How to cook Sumac Onions?

Sumac onions are typically served raw as a topping for salads, sandwiches, and grilled meats. However, you can also use them as a flavoring agent in cooking. Add them to soups, stews, or stir-fries for a burst of flavor and texture. You can also mix them into dips, sauces, or spreads for an extra tangy kick. When cooking with sumac onions, be sure to add them towards the end of the cooking process to prevent them from losing their texture and flavor. The acidity of the sumac can also cause the onions to soften quickly, so be mindful of the cooking time.

The Nutritional Value of Sumac Onions

Sumac onions are a low-calorie and nutrient-dense ingredient that can add flavor and nutrition to your meals. One serving (57 g) of sumac onions contains:

• 30 calories
• 0.2 g fat
• 7.2 g carbohydrates
• 1.1 g fiber
• 4.4 g sugar
• 0.8 g protein
• 9% of the recommended daily intake (RDI) of vitamin C
• 2% of the RDI of iron

Onions are also rich in antioxidants, while sumac contains high levels of vitamin C and other beneficial compounds. Together, they create a nutrient-dense combination that can provide several health benefits.

Benefits of Sumac Onions

Sumac onions offer several health benefits, including:

• Anti-inflammatory properties: Sumac contains flavonoids and other compounds that have anti-inflammatory effects, which can help reduce the risk of chronic diseases such as heart disease and cancer.
• Antioxidant power: Onions are rich in antioxidants, which can protect against oxidative damage and reduce the risk of chronic diseases such as Alzheimer's disease and diabetes.
• Improved digestion: Onions contain prebiotics, which can promote the growth of healthy gut bacteria and improve digestive health.
• Stronger immune system: Sumac is high in vitamin C, which can help support a healthy immune system and prevent infections.

Ways to use Sumac Onions in meals

Sumac onions are a versatile ingredient that can be used in a variety of dishes. Here are some ideas to get you started:

• Top salads with sumac onions for a tangy twist on classic greens.
• Use sumac onions as a topping for sandwiches, burgers, or wraps for extra flavor and texture.
• Add sumac onions to grilled meats or fish for a Middle Eastern-inspired flavor boost.
• Stir-fry sumac onions with vegetables and protein for a quick and easy weeknight meal.
• Mix sumac onions into dips, spreads, or sauces for a tangy kick.

Different recipes that use Sumac Onions

If you're looking for specific recipes that use sumac onions, here are some to try:

• Sumac onion and feta salad: Toss mixed greens with sumac onions, crumbled feta cheese, and a lemon juice dressing for a flavorful and nutritious salad.
• Sumac onion and beef kebabs: Skewer beef cubes with sumac onions and other vegetables, then grill for a tasty and flavorful meal.
• Hummus with sumac onions: Mix chopped sumac onions into your favorite hummus recipe for a tangy twist on this classic dip.
• Tomato and sumac onion tart: Slice ripe tomatoes and bake them on a puff pastry crust topped with sumac onions and feta cheese for a savory and delicious tart.
• Sumac onion and yogurt soup: Sauté sumac onions with garlic and herbs, then blend with yogurt and broth for a creamy and comforting soup.

Why Sumac Onions are a great addition to your diet

Sumac onions are a tasty and nutritious ingredient that can add flavor, texture, and nutrients to your meals. They're low in calories, high in antioxidants, and contain beneficial compounds that can support a healthy immune and digestive system. In addition to their nutritional benefits, sumac onions are also versatile, easy to make, and can be used in a variety of dishes. Whether you're looking to spice up your salads or want to add some zest to your cooking, sumac onions are a great addition to any recipe.

Where to buy Sumac Onions

You can find sumac onions in most grocery stores or specialty food stores that carry Middle Eastern or Mediterranean ingredients. You can also purchase them online through retailers such as Amazon or specialty food websites. Look for brands that use high-quality sumac and fresh onions for the best flavor and texture.

How to store Sumac Onions

Sumac onions can be stored in an airtight container in the refrigerator for up to a week. The longer they marinate, the stronger the flavor will be, so feel free to make a big batch and use them throughout the week.

What are the alternatives to Sumac Onions?

If you can't find sumac onions or want to try something different, there are several alternatives you can use:

• Pickled onions: Pickled onions have a similar tangy flavor and crunchy texture as sumac onions. You can make your own by pickling sliced onions in vinegar and spices.
• Lemon juice and salt: If you don't have sumac, you can use a combination of lemon juice and salt to mimic the flavor profile. Mix thinly sliced onions with lemon juice and salt, then let them marinate for at least an hour before using.
• Other spices: You can also experiment with other Middle Eastern or Mediterranean spices, such as za'atar, cumin, or coriander, to add flavor to your onions.