Rustic Caramelised Onion and Feta Pie

Changes in season can sometimes mean the chance of catching a cold or flu increases. You can help your body beat those nasties by eating foods that help boost immunity and fight infection. Phytochemicals, which are naturally occurring compounds that protect the plants they come from, can also protect us when we eat them.

Delicious onion pie

Quercetin is a phytochemical that has been investigated for its antiviral activity against a wide variety of respiratory viruses including cold and flu viruses, and is found in onions, olive oil, red wine and other fruits and vegetables.

You know how onions make you cry when you cut into them? That is part of their defence system to stop insects and animals eating them. When their cells are damaged they release sulphur compounds. Those sulphur compounds are known to have an antimicrobial effect which can help us to fight infection, they also irritate your eyes making you cry.

Not only good for cold and flu, onions contain a type of fibre known as a prebiotic. Our gut bacteria love this type of fibre! It is important to feed our gut bacteria because if they are healthy and happy they help make a healthy happy you.

Who would’ve thought that the humble onion was so wonderful?

To see how easy it is to put this pie together please head on over to You Tube to watch a video.

P.S. This pie is also fabulous served cold as a summer picnic option.


1 Tablespoons olive oil

2 teaspoon whole mustard seeds

6 – 8 onions, halved and thinly sliced

1 teaspoon salt

2 cloves garlic, thinly sliced

1 Tablespoon fresh thyme or 1 teaspoon dried

2 – 3 Tablespoons balsamic vinegar

Salt and pepper

1 x 400g pack store bought flaky puff pastry

50 – 100g feta

1 Tablespoon milk


Place a pan over a moderate heat, add the oil and mustard seeds, and cook for 2 minutes. Add the onions and salt, cook until the onions just start to soften, then add the garlic and thyme. Cook for 20-30 minutes, stirring occasionally, until the onions are very soft. Stir in the vinegar; taste and season with salt and pepper.

Grease and line with baking paper a 20cm pie dish. Roll the pastry to be slightly larger than the pie dish, carefully transfer and press pastry into the pie dish, lightly prick the base with a fork. Spoon in the onion mixture, crumble over most of the feta. Fold the edges of the pastry over the filling, don’t worry if there is an open area on top; brush pastry with milk and crumble over a little more feta. Place into a preheated oven, bake at 190oC for 20 – 30 minutes until the pastry is cooked and golden.

Serve hot or cold.

* To make the pie gluten-free: use gluten free pastry and check that your balsamic vinegar is gluten free. I use Phoenix Gluten-Free Flaky Pastry.