Welsh Onion Cake is a traditional dish from Wales, known for its savory and comforting flavors. It consists of layers of thinly sliced onions, cheese, and aromatic herbs sandwiched between buttery mashed potatoes. The cake is then baked until golden and crispy on top, creating a delicious contrast of textures.

This dish has roots in Welsh culinary heritage, where potatoes and onions were staple ingredients due to their availability and affordability. Over time, variations of the recipe emerged, with some adding bacon or leeks for extra flavor. Welsh Onion Cake is often served as a side dish, accompanying roasted meats or as part of a hearty vegetarian meal.

Its popularity has spread beyond Wales, becoming a beloved comfort food enjoyed in many households for its simple yet satisfying appeal.

Ingredients:

- 2 large onions, thinly sliced

- 2 tablespoons butter

- 4 cups mashed potatoes (prepared)

- 1 cup grated cheese (cheddar or your choice)

- 2 teaspoons dried thyme

- Salt and pepper to taste

- Cooking spray or extra butter for greasing

Method of Preparation:

1. Preheat your oven to 375°F (190°C). Grease a baking dish with cooking spray or butter.

2. In a skillet, melt the butter over medium heat. Add the thinly sliced onions and cook until they are soft and caramelized, about 10-12 minutes. Set aside.

3. In a mixing bowl, combine the prepared mashed potatoes, grated cheese, dried thyme, salt, and pepper. Mix until well combined.

4. Spread half of the mashed potato mixture evenly into the greased baking dish.

5. Layer the caramelized onions on top of the mashed potatoes.

6. Spread the remaining mashed potato mixture over the onions, smoothing the top with a spatula.

7. Bake in the preheated oven for 25-30 minutes or until the top is golden and crispy.

8. Remove from the oven and let it cool slightly before slicing and serving.

This recipe yields a delicious Welsh Onion Cake that's perfect as a side dish for your meals.

Nutrition Value:

1. 2 large onions, thinly sliced:

  - Calories: Approximately 100 calories

  - Carbohydrates: Around 24 grams

  - Protein: About 2 grams

  - Fat: Negligible

  - Sodium: Low

  - Cholesterol: None

  - Vitamins and Minerals: Rich in vitamin C, vitamin B6, potassium, and antioxidants.

  - Nutritional Benefits: Onions are low in calories and rich in antioxidants, which may help improve heart health and reduce the risk of certain cancers. They also contain prebiotic fibers that support gut health.

2. 2 tablespoons butter:

  - Calories: About 200 calories

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Around 22 grams (mostly saturated fat)

  - Sodium: Low

  - Cholesterol: Around 60 milligrams

  - Vitamins and Minerals: Contains some vitamin A and vitamin D.

  - Nutritional Benefits: Butter adds flavor and richness to the dish but should be consumed in moderation due to its high saturated fat content.

3. 4 cups mashed potatoes (prepared):

  - Calories: Approximately 400-500 calories (depending on preparation method)

  - Carbohydrates: Around 90-100 grams

  - Protein: About 10 grams

  - Fat: Negligible (if prepared without added fats)

  - Sodium: Low (without added salt)

  - Cholesterol: None

  - Vitamins and Minerals: Good source of vitamin C, potassium, vitamin B6, and dietary fiber.

  - Nutritional Benefits: Potatoes provide energy from complex carbohydrates, are rich in vitamin C for immune support, and contain potassium, which is important for heart health and muscle function.

4. 1 cup grated cheese (cheddar or your choice):

  - Calories: Approximately 400-450 calories

  - Carbohydrates: Around 1-2 grams

  - Protein: About 20-25 grams

  - Fat: Around 30-35 grams (mostly saturated fat)

  - Sodium: Varies (depending on cheese type)

  - Cholesterol: Around 100-120 milligrams

  - Vitamins and Minerals: Contains calcium, vitamin D (if fortified), and phosphorus.

  - Nutritional Benefits: Cheese is a good source of protein and calcium, which supports bone health. However, it's high in saturated fat and should be consumed in moderation.

5. 2 teaspoons dried thyme:

  - Calories: Approximately 10-15 calories

  - Carbohydrates: Around 2-3 grams

  - Protein: About 0.5 grams

  - Fat: Negligible

  - Sodium: Low

  - Cholesterol: None

  - Vitamins and Minerals: Contains small amounts of vitamin K, vitamin C, and iron.

  - Nutritional Benefits: Thyme is a flavorful herb that adds antioxidants and may have antibacterial properties.

6. Salt and pepper to taste:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies (depending on amount used)

  - Cholesterol: None

  - Vitamins and Minerals: Negligible

  - Nutritional Benefits: Used for flavoring; consume salt in moderation to manage sodium intake.

7. Cooking spray or extra butter for greasing:

  - Calories: Varies (depending on amount used)

  - Carbohydrates, Protein, Fat, Sodium, Cholesterol: Depends on the type and amount used; generally, use sparingly for lower calorie and fat content.

  - Vitamins and Minerals: Negligible

  - Nutritional Benefits: Used for greasing the baking dish; opt for cooking spray or use butter in moderation to reduce added fats.

These nutritional values are approximate and can vary based on specific brands or preparation methods. Adjustments in portion sizes or ingredient choices can be made to align with dietary preferences and nutritional goals.