A silky, golden-brown sauce made with slow-cooked onions, garlic, olive oil, and balsamic vinegar. Rich in flavor and antioxidants, this deeply savory sauce supports cardiovascular and digestive health.
Preparation Time
- Prep time: 5 minutes
- Cooking time: 35–40 minutes
- Total time: ~40–45 minutes
- Servings: 4 (yields ~1 cup)
Ingredients
- 2 large yellow onions, thinly sliced
- 1 garlic clove, minced
- 1.5 tablespoons extra virgin olive oil
- 1 tablespoon balsamic vinegar (aged or natural)
- 1/4 teaspoon sea salt
- 1–2 tablespoons water (to adjust consistency)
- Optional: 1 teaspoon fresh thyme or rosemary (chopped)
Instructions
- Heat olive oil in a wide pan over medium-low heat.
- Add sliced onions and cook slowly, stirring occasionally, for 30–35 minutes until soft, golden, and caramelized. Do not rush; avoid high heat.
- Add garlic during the last 5 minutes of cooking.
- Deglaze the pan with balsamic vinegar, scraping up any brown bits. Add a splash of water if needed for a sauce-like consistency.
- Blend (optional): For a smooth sauce, transfer to a blender and puree.
- Season to taste, and serve warm.
Estimated Nutritional Value (Per 1/4 cup serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~90 kcal |
| Protein | ~1 g |
| Fat | ~7 g (mostly unsaturated) |
| Carbohydrates | ~6 g |
| Fiber | ~1 g |
| Vitamin C | ~6% DV |
| Manganese | ~10% DV |
| Antioxidants | Present (quercetin, sulfur compounds) |
Health Benefits
1. Cardiovascular protection and blood sugar support
Onions contain quercetin and sulfur compounds that support blood vessel function and may help regulate blood sugar.
Reference: Griffiths G et al. (2002). Onions and their health-promoting properties. Phytotherapy Research.
2. Gut health and immune support
Onions and garlic are prebiotic-rich foods, promoting the growth of beneficial gut bacteria and supporting immunity.
Study: Slavin J. (2013). Prebiotics and gut health. Nutrition.
3. Anti-inflammatory and detox effects
Balsamic vinegar contains polyphenols and acetic acid, known to reduce inflammation and support liver function.
Source: Budak NH et al. (2014). Vinegar and its functional properties. Critical Reviews in Food Science.
Tips for Best Results
- Cook onions slowly—true caramelization takes time. Avoid high heat.
- Use a wide pan for more surface area and even browning.
- Deglaze with balsamic only after onions are fully soft and browned.
- Use as a topping or base for lentils, whole grains, roasted meats, egg dishes, or veggie burgers.
- Store in the fridge for up to 5 days or freeze in small portions.
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