Green onions are packed with vitamins and minerals that make them ideal spring greens. Adding them to your spring diet can help your body recover from winter vitamin shortages.
What Are They?
All types of onions are members of the Amaryllidaceae family. Green or salad onions are certain Allium species in which the edible part is the above-ground green shoot rather than the bulb; the greens have a milder flavor than the mature bulb.
People also eat the greens of other Allium varieties—ramps, chives, shallots, scallions (Welsh onions), leeks, Chinese onions, and more. The leaves (known as the “feathers”) that grow directly from the bulb are harvested before the bulb fully develops. The green feathers can be flat or tubular (hollow inside). Depending on the variety, the thin, juicy, long leaves can vary in size, with some reaching up to a meter in height.
Green onions with a round white base have a sharp, pungent taste and a spicy aroma, thanks to their essential oils. The greens are considered a vegetable. They can be eaten both raw and cooked. In spring, it’s best to enjoy raw green onions as a source of vitamins.
The Elixir of Health
Green onions have been valued since ancient times. The ancient Romans, Greeks, Egyptians, and Chinese used this vegetable to restore vitality and prepare for intense physical exertion. People used onion juice to fight weakness, boost immunity, and lift morale. It was also believed to reduce stress, support heart health, and raise testosterone levels, the male hormone associated with vigor. Ancient legionnaires wouldn’t head into battle without this energizing boost, often applying it topically as a natural antibiotic to enhance stamina and prevent microbial wound infections.
Green onions have been credited with antibacterial, wound-healing, tonic, diuretic, anti-sclerotic, and even anti-tumor properties, along with general strengthening effects. Phosphoric acid in the greens is said to improve blood quality. They may help purify the blood, lower blood pressure, reduce clotting, and lower heart attack risk. They may also support metabolism and help lower blood cholesterol. The amino acid L-tryptophan contributes to a mild calming effect — an onion salad at dinner might help you sleep.
Onion juice has been used for sexual health issues, to help pass kidney stones, reduce swelling, and aid detoxification. Green onions may improve vision, strengthen teeth, and act as an expectorant. They’re used against colds and flu. Compounds in green onions can stimulate the pancreas and liver, encouraging production of digestive enzymes. Regular consumption may lower cancer risk.
Elemental Composition
One anti-cancer compound in green onion greens is the antioxidant quercetin. In addition to quercetin, the greens contain zeaxanthin, lutein, ash, pectins, flavonoids, essential oils, and organic acids. They also include important minerals: magnesium, calcium, iron, copper, manganese, molybdenum, cobalt, sulfur, rubidium, and boron.
Young onion shoots are particularly high in vitamin K compared with other vegetables. In 150 grams of greens you can get your daily needs for beta-carotene and vitamins C and A. Green onions also contain vitamin E, biotin (vitamin H), niacin (vitamin B3), and B-complex vitamins. This balanced vitamin and mineral composition supports the normal functioning of all organs.
Onions are composed of about 93% water. They contain less fiber than protein (0.9% compared to 1.3%). In the nutritional makeup of the greens, carbohydrates dominate (4.5%), while fats are virtually absent. Thus, green onions are low in calories, with only 19 kcal per 100 grams. Nutrition experts recommend a safe daily intake of 70–100 grams of green onions.
Culinary Uses
Green onions are a great addition to salads, soups, and sauces. In many Asian recipes, shallots are prepared by trimming about 0.5 cm from the root end before cooking.
Philippines
In the southern part of the country, green onions are ground in a mortar with hot peppers and ginger. These ingredients are used to make a local spicy condiment for fried dishes. The palapa condiment comes in two varieties — dry or wet. In the dry version, green onions are sautéed with coconut flakes. People also make onion oil from the greens: chopped green onions are briefly blanched and emulsified in oil.
Vietnam
In Vietnamese cuisine, fermented salad onions are used in the New Year dish dưa hành, prepared for the Tet holiday — the local New Year celebration. The sauce mụ hành (green onions sautéed in oil) is also included in dishes like cơm tấm, cà tím nướng, bánh it, and others. Salad onions are even a key ingredient in Vietnamese rice porridge cháo hành, which is specially prepared at home to treat colds.
Japan
Japanese chefs use local multi-layered onions (wakame) in a thick sauce served with tofu as a topping.
India
In India, green onions are eaten raw. A popular snack is chutney, which includes raw green onions, mint, and coriander.
Spain
Catalan green onions, known as calçot, are used in the local dish calçotada. Grilled calçot onions are dipped in romesco or salvitxada sauce and enjoyed in large quantities.
United Kingdom
In the United Kingdom, people add chopped green onions to potato dishes — whether mashed or in salads. These vegetables complement each other’s flavors beautifully.
Mexico
A popular national dish, cebollita, consists of whole green onion stalks grilled to perfection. They are simply sprinkled with salt and drizzled with lime juice. Cebollitas are served as a traditional side dish with asado — grilled or spit-roasted beef. Cebollitas are also served with cheese and rice.
Quick Recipes
Simple dishes made with minimal ingredients are quick to prepare and satisfy.
Green Onion and Cucumber Salad
Ingredients: 1 bunch green onions, 1 bunch dill, 3 cucumbers, 5 eggs, 3 tablespoons sour cream or mayonnaise, salt and black pepper to taste.
Preparation: Hard-boil the eggs, peel them, and cut them into cubes. Chop the cucumbers, onions, and dill. Combine all the ingredients, dress the salad with sour cream or mayonnaise, season with salt and pepper, and mix well.
Egg and Green Onion Salad
Ingredients: 1 bunch green onions, 3 eggs, sour cream to taste, salt and pepper to taste, herbs for garnish.
Preparation: Hard-boil the eggs, cool them in cold water, peel, and cut into small cubes (it’s easier to chop boiled eggs by passing them through an egg slicer). Rinse the green onion greens and slice them into thin rings. Mix the chopped eggs and onions with sour cream, add spices, and garnish with herbs — dill, parsley, or cilantro.
This popular spring salad provides a daily dose of protein and nutrients. It can also be used as a spread on bread.
