Shallot
Allium ascalonicumClinical Encyclopedia
Shallot provides 72 kcal, 2.5g of protein, 16.8g of carbohydrates, and 3.2g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Shallots are a type of onion known for their mild flavor and versatility in cooking. They are rich in antioxidants and provide various health benefits.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Shallots can be used raw in salads, sautéed for flavor enhancement, or roasted for a sweeter taste. They are best when peeled and chopped just before use.
Smart Selection & Storage
Choose shallots that are firm, dry, and free from blemishes or soft spots. The skin should be papery and intact.
Store shallots in a cool, dark place in a mesh bag or basket to allow for air circulation, avoiding moisture.
Myths vs Realities
Healthy Recipes
Shallot and Quinoa Salad
A refreshing salad featuring shallots, quinoa, and vibrant vegetables, perfect for a nutritious lunch or side dish.
- 1 cup cooked quinoa
- 2 shallots, thinly sliced
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 cup fresh parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, shallots, cucumber, bell pepper, and parsley.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss well, and serve chilled.
Caramelized Shallot and Spinach Frittata
A protein-packed frittata with caramelized shallots and fresh spinach, perfect for breakfast or brunch.
- 6 large eggs
- 2 shallots, sliced
- 2 cups fresh spinach
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1/4 cup feta cheese, crumbled
- 1. Preheat the oven to 375°F (190°C).
- 2. In a skillet, heat olive oil over medium heat and add shallots; cook until caramelized.
- 3. Add spinach and cook until wilted, then pour in beaten eggs, season with salt and pepper, and sprinkle feta on top.
- 4. Transfer the skillet to the oven and bake for 15-20 minutes until set.
Shallot and Roasted Vegetable Medley
A colorful medley of roasted vegetables with shallots, drizzled with balsamic glaze, making a perfect side dish.
- 1 cup Brussels sprouts, halved
- 1 cup carrots, sliced
- 2 shallots, quartered
- 2 tablespoons olive oil
- Salt and pepper to taste
- 2 tablespoons balsamic glaze
- 1. Preheat the oven to 400°F (200°C).
- 2. Toss Brussels sprouts, carrots, and shallots with olive oil, salt, and pepper on a baking sheet.
- 3. Roast for 25-30 minutes until tender, then drizzle with balsamic glaze before serving.
Shallot and Chickpea Stir-Fry
A quick and healthy stir-fry with shallots, chickpeas, and colorful vegetables, served over brown rice.
- 1 can chickpeas, drained and rinsed
- 2 shallots, sliced
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 2 cups cooked brown rice
- 1. In a large skillet, heat olive oil over medium heat and add shallots; sauté until translucent.
- 2. Add bell pepper and zucchini, cooking until tender, then stir in chickpeas and soy sauce.
- 3. Serve the stir-fry over cooked brown rice.
Shallot and Avocado Toast
A nutritious twist on classic avocado toast, topped with sautéed shallots and a sprinkle of chili flakes.
- 2 slices whole-grain bread
- 1 ripe avocado
- 2 shallots, thinly sliced
- 1 tablespoon olive oil
- Salt and pepper to taste
- Red chili flakes for garnish
- 1. In a skillet, heat olive oil and sauté shallots until golden brown.
- 2. Toast the whole-grain bread slices until crispy.
- 3. Mash avocado with salt and pepper, spread on toast, and top with sautéed shallots and chili flakes.
Shallot and Tomato Basil Pasta
A light pasta dish featuring shallots, cherry tomatoes, and fresh basil, perfect for a quick weeknight dinner.
- 8 oz whole wheat pasta
- 2 shallots, diced
- 2 cups cherry tomatoes, halved
- 2 tablespoons olive oil
- 1/4 cup fresh basil, chopped
- Salt and pepper to taste
- 1. Cook pasta according to package instructions; drain and set aside.
- 2. In a skillet, heat olive oil and sauté shallots until soft, then add cherry tomatoes and cook until they burst.
- 3. Toss the pasta with the shallot and tomato mixture, add basil, and season with salt and pepper before serving.
Shallot and Lentil Soup
A hearty and nutritious lentil soup enriched with shallots, carrots, and spices, ideal for a comforting meal.
- 1 cup lentils, rinsed
- 2 shallots, chopped
- 2 carrots, diced
- 4 cups vegetable broth
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large pot, sauté shallots and carrots until softened.
- 2. Add lentils, vegetable broth, cumin, salt, and pepper; bring to a boil.
- 3. Reduce heat and simmer for 25-30 minutes until lentils are tender.
Grilled Chicken with Shallot Marinade
Juicy grilled chicken marinated in a flavorful shallot and herb mixture, perfect for a healthy main dish.
- 4 chicken breasts
- 2 shallots, minced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 tablespoon fresh thyme
- Salt and pepper to taste
- 1. In a bowl, mix shallots, garlic, olive oil, thyme, salt, and pepper to create the marinade.
- 2. Marinate chicken breasts for at least 30 minutes.
- 3. Grill chicken over medium heat for 6-7 minutes per side until cooked through.
Shallot and Cauliflower Rice Bowl
A low-carb rice bowl made with cauliflower rice, sautéed shallots, and your choice of protein and veggies.
- 1 head cauliflower, grated into rice
- 2 shallots, diced
- 1 cup mixed vegetables (carrots, peas, bell peppers)
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- Protein of choice (tofu, chicken, etc.)
- 1. In a skillet, heat olive oil and sauté shallots until translucent.
- 2. Add mixed vegetables and cook until tender, then stir in cauliflower rice and soy sauce.
- 3. Cook for an additional 5-7 minutes, stirring occasionally, and serve with your choice of protein.
Shallot and Beetroot Salad
A vibrant salad combining roasted beetroot and shallots, topped with goat cheese and a light vinaigrette.
- 2 medium beetroots, roasted and sliced
- 2 shallots, thinly sliced
- 1/4 cup goat cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. In a bowl, combine roasted beetroot and shallots.
- 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
- 3. Drizzle the dressing over the salad, top with goat cheese, and serve.
Frequently Asked Questions (FAQ)
What are the health benefits of shallots?
Shallots are rich in antioxidants, vitamins, and minerals that support heart health, digestion, and immune function.
How do I store shallots?
Store shallots in a cool, dark place in a breathable bag to maintain freshness.
Can I eat shallots raw?
Yes, shallots can be eaten raw in salads or dressings for a milder onion flavor.
How do shallots differ from onions?
Shallots have a milder, sweeter flavor compared to regular onions and are often used in gourmet dishes.
Are shallots good for cooking?
Yes, shallots are excellent for cooking due to their unique flavor and aroma, enhancing various dishes.
Can shallots help with digestion?
Yes, the fiber in shallots aids digestion and promotes a healthy gut.
What is the best way to chop shallots?
To chop shallots, slice them in half, peel off the skin, and then finely chop them using a sharp knife.
Are shallots low in calories?
Yes, shallots are low in calories, making them a healthy addition to meals without adding significant calories.