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Most of us toss onion peels straight into the trash, but they’re actually a treasure trove of health-boosting compounds like quercetin (a powerful antioxidant and anti-inflammatory) and soluble fiber. Onion skins can help support immunity, heart health, and digestion — and you can turn them into a flavorful, nutritious broth you’ll want to use every day!
🌟 Why Onion Peels?
✅ Rich in Quercetin: This flavonoid helps lower inflammation, supports heart health, and may even reduce allergy symptoms.
✅ High in Antioxidants: Onion skins have higher antioxidant levels than the onion flesh itself, helping protect your cells from oxidative stress.
✅ Great Source of Soluble Fiber: Supports healthy digestion and feeds beneficial gut bacteria.
✅ Zero Waste Cooking: Using peels reduces kitchen waste and saves money.
🍲 Onion Peel Broth Recipe
Ingredients:
🧅 Peels from 4-6 onions (yellow, red, or a mix)
🥕 1 carrot, chopped
🌿 2 celery stalks, chopped
🧄 2 garlic cloves, smashed
🌱 2 bay leaves
🧂 Salt & pepper, to taste
💧 6 cups water
✨ Instructions:
1️⃣ Collect and rinse onion peels thoroughly to remove dirt.
2️⃣ Add onion peels, carrot, celery, garlic, and bay leaves to a large pot with water.
3️⃣ Bring to a boil, then reduce heat and simmer for 45 minutes.
4️⃣ Strain through a fine mesh sieve.
5️⃣ Season with salt and pepper to taste.
✅ How to Use Onion Peel Broth
- Sip warm as a mineral-rich, savory drink.
- Use as a flavorful base for soups, stews, risottos, or sauces.
- Cook grains like rice, quinoa, or couscous in onion broth for extra flavor and nutrients.
🌿 Pro Tips
✔️ Store broth in the fridge for up to 5 days or freeze in portions for up to 3 months.
✔️ Combine with other vegetable scraps (like carrot tops or herb stems) for an even richer broth.
✔️ Always use peels from organic onions if possible to avoid pesticide residues.
Bottom Line:
Don’t throw away onion peels! With this easy, tasty broth recipe, you’ll turn kitchen scraps into a nutrient-packed liquid that boosts immunity, supports digestion, and adds incredible flavor to your cooking — all while practicing zero-waste cooking. 🧅✨
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