Spring Onion
Allium fistulosumClinical Encyclopedia
Spring Onion provides 32 kcal, 1.8g of protein, 7.3g of carbohydrates, and 2.6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Spring onions, also known as scallions, are young onions harvested before the bulb fully develops. They are known for their mild flavor and are often used in salads, soups, and as garnishes.
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
Best enjoyed raw in salads or lightly cooked to preserve their flavor and nutrients. Wash thoroughly to remove any soil.
Smart Selection & Storage
Choose spring onions with firm, green tops and white bulbs. Avoid those with yellowing leaves or soft spots.
Store in the refrigerator, wrapped in a damp paper towel and placed in a plastic bag to keep them fresh for longer.
Myths vs Realities
Healthy Recipes
Spring Onion and Quinoa Salad
A refreshing salad combining the nutty flavor of quinoa with the crispness of spring onions, perfect for a light lunch or dinner.
- 1 cup cooked quinoa
- 1/2 cup chopped spring onions
- 1/2 cup diced cucumber
- 1/4 cup cherry tomatoes halved
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, chopped spring onions, diced cucumber, and cherry tomatoes.
- 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.
Spring Onion and Egg Frittata
A protein-packed frittata featuring spring onions, perfect for breakfast or brunch, that is both filling and nutritious.
- 6 large eggs
- 1 cup chopped spring onions
- 1/2 cup diced bell peppers
- 1/4 cup grated cheese
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Preheat the oven to 350°F (175°C).
- 2. In a skillet, heat olive oil and sauté spring onions and bell peppers until soft.
- 3. In a bowl, whisk eggs, add cheese, salt, and pepper, then pour over the vegetables in the skillet.
- 4. Cook on the stove for a few minutes, then transfer to the oven and bake for 15-20 minutes until set.
Grilled Chicken with Spring Onion Salsa
Juicy grilled chicken topped with a vibrant spring onion salsa, bringing a burst of flavor and freshness to your meal.
- 2 chicken breasts
- 1 cup chopped spring onions
- 1/2 cup diced tomatoes
- 1/4 cup chopped cilantro
- 2 tablespoons lime juice
- Salt and pepper to taste
- 1. Season chicken breasts with salt and pepper, then grill until cooked through.
- 2. In a bowl, mix spring onions, tomatoes, cilantro, lime juice, salt, and pepper to make the salsa.
- 3. Serve the grilled chicken topped with the spring onion salsa.
Spring Onion and Chickpea Stir-Fry
A quick and healthy stir-fry featuring spring onions and chickpeas, packed with protein and fiber for a satisfying meal.
- 1 can chickpeas, drained
- 1 cup chopped spring onions
- 1 bell pepper, sliced
- 2 cloves garlic, minced
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1. Heat olive oil in a pan over medium heat, add garlic and sauté until fragrant.
- 2. Add bell pepper and spring onions, stir-fry for 3-4 minutes.
- 3. Add chickpeas and soy sauce, stir well, and cook for an additional 5 minutes.
Spring Onion and Avocado Toast
A trendy and nutritious avocado toast topped with fresh spring onions, perfect for a healthy breakfast or snack.
- 2 slices whole grain bread
- 1 ripe avocado
- 1/4 cup chopped spring onions
- Salt and pepper to taste
- Red pepper flakes (optional)
- 1. Toast the whole grain bread until golden brown.
- 2. Mash the avocado in a bowl and season with salt and pepper.
- 3. Spread the mashed avocado on the toast, top with chopped spring onions, and sprinkle with red pepper flakes if desired.
Spring Onion and Cauliflower Soup
A creamy and comforting soup made with spring onions and cauliflower, perfect for a light dinner or starter.
- 1 head cauliflower, chopped
- 1 cup chopped spring onions
- 4 cups vegetable broth
- 1 cup almond milk
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. In a pot, heat olive oil and sauté spring onions until soft.
- 2. Add cauliflower and vegetable broth, bring to a boil, then simmer until cauliflower is tender.
- 3. Blend the soup until smooth, stir in almond milk, and season with salt and pepper.
Spring Onion and Zucchini Noodles
A light and healthy alternative to pasta, featuring spiralized zucchini tossed with spring onions and a zesty dressing.
- 2 medium zucchinis, spiralized
- 1 cup chopped spring onions
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine spiralized zucchini and chopped spring onions.
- 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
- 3. Pour the dressing over the zucchini and spring onions, toss well, and serve immediately.
Spring Onion and Lentil Patties
Delicious and nutritious lentil patties infused with spring onions, perfect for a healthy snack or meal.
- 1 cup cooked lentils
- 1/2 cup chopped spring onions
- 1/2 cup breadcrumbs
- 1 egg
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a bowl, mix cooked lentils, spring onions, breadcrumbs, egg, cumin, salt, and pepper.
- 2. Form the mixture into patties.
- 3. Cook patties in a skillet over medium heat until golden brown on both sides.
Spring Onion and Tomato Omelette
A fluffy omelette filled with fresh spring onions and tomatoes, providing a nutritious start to your day.
- 3 large eggs
- 1/2 cup chopped spring onions
- 1/2 cup diced tomatoes
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. In a bowl, whisk the eggs with salt and pepper.
- 2. Heat olive oil in a skillet, add spring onions and tomatoes, and sauté for a few minutes.
- 3. Pour the eggs over the vegetables, cook until set, then fold and serve.
Spring Onion and Brown Rice Bowl
A wholesome bowl featuring brown rice, spring onions, and your choice of protein, making it a balanced meal.
- 1 cup cooked brown rice
- 1 cup chopped spring onions
- 1/2 cup cooked chicken or tofu
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1. In a bowl, combine cooked brown rice, chopped spring onions, and cooked chicken or tofu.
- 2. Drizzle with soy sauce and sesame oil, and toss to combine.
- 3. Serve warm, garnished with additional spring onions if desired.
Frequently Asked Questions (FAQ)
What are the health benefits of spring onions?
Spring onions are rich in vitamins, minerals, and antioxidants, which can help boost immunity, improve digestion, and reduce inflammation.
How should I store spring onions?
Store spring onions in the refrigerator, wrapped in a damp paper towel and placed in a plastic bag to maintain freshness.
Can I eat spring onions raw?
Yes, spring onions can be eaten raw and are often used in salads and as garnishes.
Are spring onions the same as green onions?
Yes, spring onions and green onions are often used interchangeably, though spring onions have a slightly stronger flavor.
How do I prepare spring onions for cooking?
Trim the roots and any wilted leaves, then rinse under cold water to remove dirt before slicing.
What dishes can I use spring onions in?
Spring onions can be used in salads, soups, stir-fries, and as toppings for various dishes.
Are spring onions good for weight loss?
Yes, they are low in calories and high in water content, making them a great addition to a weight loss diet.
Can spring onions be frozen?
Yes, you can freeze spring onions; however, they may lose some texture and flavor upon thawing.