Broccoli with Caramelized Onions & Pine Nuts

5.0
(1)
1 Review

Broccoli's impressive nutritional profile (think folate, vitamins C and A, fiber, phytochemicals) puts it high on the list of foods to eat more of, an inviting task when you toss it with crunchy pine nuts, soft, sweet onions and tangy balsamic vinegar.

By
EatingWell Test Kitchen
Eating Well Bio Page
EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Sylvia Geiger, M.S., RD
Reviewed by Dietitian Sylvia Geiger, M.S., RD

As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves.

EatingWell's Editorial Guidelines
3755531.jpg
Cook Time:
15 mins
Additional Time:
10 mins
Total Time:
25 mins
Servings:
4
Yield:
4 servings, 3/ cup each
Nutrition Profile:
Low-Carb Diabetes-Friendly Dairy-Free Healthy Immunity Low-Sodium High-Fiber Heart-Healthy Vegan Vegetarian Gluten-Free Low-Calorie
Jump to Nutrition Facts
Cook Mode (Keep screen awake)

Ingredients

  • 3 tablespoons pine nuts, or chopped slivered almonds

  • 2 teaspoons extra-virgin olive oil

  • 1 cup chopped onion, (about 1 medium)

  • ¼ teaspoon salt, or to taste

  • 4 cups broccoli florets

  • 2 teaspoons balsamic vinegar

  • Freshly ground pepper, to taste

Directions

  1. Toast pine nuts (or almonds) in a medium dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool.

  2. Add oil to the pan and heat over medium heat. Add onion and salt; cook, stirring occasionally, adjusting heat as necessary, until soft and golden brown, 15 to 20 minutes.

  3. Meanwhile, steam broccoli until just tender, 4 to 6 minutes. Transfer to a large bowl. Add the nuts, onion, vinegar and pepper; toss to coat. Serve immediately.

Originally appeared: EatingWell Magazine, Winter 2004

Nutrition Facts (per serving)

102 Calories
7g Fat
9g Carbs
3g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 3/4 cup
Calories 102
% Daily Value *
Total Carbohydrate 9g 3%
Dietary Fiber 3g 11%
Total Sugars 3g
Protein 3g 7%
Total Fat 7g 9%
Saturated Fat 1g 4%
Vitamin A 2133IU 43%
Vitamin C 69mg 77%
Folate 60mcg 15%
Sodium 166mg 7%
Calcium 45mg 3%
Iron 1mg 6%
Magnesium 38mg 9%
Potassium 341mg 7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Related Articles

Roasted kalettes in a bowl
Roasted Kalettes (Kale Sprouts)
15 mins
3755964.jpg
Basic Sautéed Kale
25 mins
6446283.jpg
Wilted Spinach with Garlic
10 mins
4293508.jpg
Cauliflower Rice Pilaf
20 mins
3755528.jpg
Broccoli with Black Bean-Garlic Sauce
15 mins
6446284.jpg
Catalan Spinach Sauté
10 mins
3756045.jpg
Sautéed Green Beans & Cherry Tomatoes
20 mins
5084638.jpg
Sautéed Zucchini
30 mins
5084629.jpg
Easy Grilled Zucchini
10 mins
Steamed Butternut Squash
Steamed Butternut Squash
30 mins
7669449.jpg
Zucchini & Mushroom Sauté
15 mins
4382193.jpg
Sesame-Seasoned Spinach
30 mins
5358785.jpg
Spiralized Beet Salad
15 mins
5553500.jpg
Lemon-Pepper Cucumbers
5 mins
Simple Sautéed Spinach
Simple Sautéed Spinach
10 mins
3755592.jpg
Sesame Carrots
5 mins