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 8 Benefits of Spring Onions

8 Benefits of Spring Onions, hara pyaz

Belonging to ‘Allium’ family, spring onions are very closely related to onions, garlic and shallots. They have always attracted various kitchens across the world, especially the Chinese and Continental. Also known as ‘Salad onions’, they have a tender white bulb with long green leaves. Spring onions may bring a tear to your eye, and pungency to your breath, but they will most certainly bring delight to your taste buds.



Sprouts, Spring Onion and Tomato Salad
Sprouts, Spring Onion and Tomato Salad

While buying the spring onions select the variety with plump white bulb and erect, deep-green leaves. Spring onions with yellow, wilted or dry leaves and soft bulbs are best avoided. They will keep in the crisper section of the refrigerator for a few days. Read more about Buying and Storing Spring Onions.

Fattoush, Lebanese Salad
Fattoush, Lebanese Salad

Spring onions make their appearance in salads and stir-fries unquestionably. You will also find them in a variety of salsa, sauce, dips, noodles, sizzler and soup. Their unique mellow taste is what gives dimension to dishes they are added too. Additional they are rich in a few nutrients and offer a few health benefits as well. Before you read on see our Best Spring Onion recipes in Cooking, let’s peep into its nutrition facts. 

Brussels Sprouts and Spring Onion Stir-fry
Brussels Sprouts and Spring Onion Stir-fry

Nutritive Information for Spring Onions:

1 Cup of chopped spring onion is about 54 grams
RDA stands for Recommended Daily Allowance.

Energy - 14 calories
Protein - 0.9 g
Carbohydrate – 3 g
Fat – 0.1 g
Fiber – 1.3 g

See full nutritional details of spring onion in Spring onion glossary click here.

Nutrients in Spring Onions

Spring Onions are low in calories, carbs and fat. They have vitamin C in plentiful along fair amounts of fiber, B vitamins, phosphorus, potassium, magnesium, vitamin A, folate and calcium. They are rich in sulfur compounds and antioxidant quercetin. 

8 Health Benefits of Spring Onions

1. Spring Onions Improve Immunity : The high levels of vitamin C in spring onions is an immune boosting vitamin. It helps build  white blood cells (WBC) to fight against infection. Thus they exhibit anti-bacterial properties and help us combat common diseases like cold, cough and flu. What you need to be careful about this nutrient is to cut or chop it and whip up a dish immediately and consume it. It’s highly volatile so some amount is lost if kept for too long on exposure to air. Salads like Sprouts Spring Onion and Tomato Salad, Veg Salad with Spring Onion Honey and Lemon Dressing and Lettuce and Bean Salad are the best ways to benefit from  vitamin C. 

Veg Salad with Spring Onion Honey Lemon Dressing
Veg Salad with Spring Onion Honey Lemon Dressing

2. Maintains Blood Pressure : The sulfur compounds in spring onions are known to keep blood pressure under check. Thus those suffering from High Blood Pressure can look forward to adding this ingredient to their basket while shopping. Just beware not to go overboard with the usage of salt, when cooking using this vegetable and in general for hypertension.  

Rajma, Bean Sprouts and Spring Onion Salad
Rajma, Bean Sprouts and Spring Onion Salad

3. Helps to Cope Up with Diabetes : Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control. They tend to play a role in this, by increasing the production of insulin. Diabetics can add spring onions in a variety of ways to their diet. Pair it with other diabetic-friendly ingredients and go healthy forever. One High Fiber Chila made with buckwheat, oats and spring onions is a great choice to start your day’s meal with. The day you want to try something exotic, dig into the recipe of Green Tomato Salsa. 

Green Tomato Salsa, Diabetic Friendly
Green Tomato Salsa, Diabetic Friendly

4.  Reduces the Risk of Cancer : The sulfur compounds and quercetin helps the body to get rid of the harmful free radicals which are mainly caused due to stress, pollution and internal body mechanism. These if not cut off from the body, will show damage to DNA and cells. Read more about other antioxidants like catotenoids, Indoles, Lignans, Lutein and Lycopene. 

Jowar, Bajra Spring Onion Roti
Jowar, Bajra Spring Onion Roti

5.  May Prevent Stomach Complaints : The fiber in spring onions is to be credited for this. Whether cooked or raw, they help your digestive system to work smoothly. So without much concern you can think of including them daily in your diet. Try and avoid processed foods like maida and include spring onions with a variety of healthy flours to make recipes like Jowar Bajra Spring Onion Roti.

6.  Embraces Heart-Healthy Benefits : Spring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Studies have proven that vitamin C helps reduce inflammation and also relaxes the blood vessels which carry blood to the heart, thus protecting the heart from onset of stroke. Spring Onion and Curd Dip and Sweet Corn and Spring Onion Soup are healthy choices for you. 

Paneer and Spring Onion Wrap
Paneer and Spring Onion Wrap

7. Improves Skin Health : The macro-nutrient vitamin C (24.3 mg / cup) is the nutrient which participates in collagen synthesis in the body. This collagen is needed to maintain skin elasticity, provide the necessary smoothness to skin and prevent wrinkle formation. 

8. Aid in Weight Loss : Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too. Moreover the fiber (1.3 g/cup) in it beneficial too. It gives you a feeling of satiety and promote healthy weight loss. Go creative and experiment with healthy ingredients to create delicacies like Carrot Cucumber and Rajma Salad in Mint Dressing, Nourishing Barley Soup and Moong Dal ki Chaat.

Antioxidant, Protein Rich Healthy Lunch Salad
Antioxidant, Protein Rich Healthy Lunch Salad

8 Benefits Of Spring Onions, Hara Pyaz



1.

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A cool and fresh topping that is perfect for serving with crisp and spicy finger foods. With simple, easily-available ingredients, this dip can also be prepared very easily by just blending together all the ingredients. Keep the spring onion and curd dip refrigerated till you are ready to serve, to retain the fresh flavour and cool feel.

2.

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sweet corn and spring onion soup recipe | veg spring onion and corn soup | healthy heart, pregnancy friendly sweet corn and spring onion soup | with amazing 12 images. In sweet corn and spring onion soup recipe, sweet corn and spring onion are a match made in heaven. Complementary in everything from texture and colour to flavour, the duo combines beautifully to offer an irresistible treat to the taste buds. Kill your evening hunger pang with this super easy and quick veg spring onion and corn soup which is lip-smacking and tummy filling. Ingredients to make healthy heart, pregnancy friendly sweet corn and spring onion soup are easily available in Indian kitchens. To make sweet corn and spring onion soup start with grinding sweet corn into a course paste and keep aside. Further, heat oil in a non-stick pan, add spring onion whites and garlic. Make sure to cook garlic properly, if the garlic is not cooked properly it will give a pungent smell. Add crushed corn and water, salt and pepper, followed by spring onion greens and let it simmer. Serve the sweet corn and spring onion soup hot, with bread sticks or bread rolls. Tips to make the perfect sweet corn and spring onion soup recipe. 1. Add water. And blend into a coarse mixture. Make sure you do not blend it into a smooth paste. This is a chunky soup, and the sweet corn needs to be coarse in texture. 2. Spring onion whites are milder in taste than normal onions, so make sure you use them. See why this is a healthy heart, pregnancy friendly sweet corn and spring onion soup? Sweet corn in a rich in fibre. The high vitamin B3 – 2.61 mg / cup is known to reduce cholesterol levels in body and in turn promote heart health. Sweet corn is good for pregnancy as high folate content and antioxidants - lutein is good for the foetus. Chopped garlic causes a spike in flavour, while black pepper offers a traditional soothing pungency in spring onion and corn soup. Serve Sweet Corn and Spring Onion Soup steaming hot with some whole wheat bread. Enjoy how to make sweet corn and spring onion soup recipe | veg spring onion and corn soup | healthy heart, pregnancy friendly sweet corn and spring onion soup | with detailed step by step recipe photos below.

3.

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carrot cucumber and rajma Salad in mint dressing recipe | vegetable salad with mint and lemon dressing | healthy weight loss vegetable salad | healthy Indian salad recipe for weight loss | with 20 amazing images. The carrot cucumber and rajma Salad in mint dressing is a treat to your taste buds and eyes, in more ways than one. Not only is the vegetable salad with mint and lemon dressing beautiful to behold, it also provides excellent nourishment for your eyes and eye muscles. Learn how to make healthy Indian salad recipe for weight loss. To make healthy Indian salad recipe for weight loss, you need to soak the rajma overnight and then drain it and cook it with little salt and water in a pressure cooker. Then combine these veggies like carrot, cucumber and spring onions and a dressing of lemon juice, mint leaves, salt and pepper powder. The salad is ready for serving. Healthy weight loss vegetable salad is a light salad loaded with vitamin A from carrot and mint together with protein-rich rajma too. The Vitamin C from lemon juice is another highlight of this recipe which helps in building your immune system and enhancing your capacity to fight various diseases. Rajma also abounds in calcium and potassium. While the calcium helps in bone strengthening, the potassium helps to balance the effect of excess sodium in the body. It also helps to maintain normal heartbeat. Thus this salad can be enjoyed by heart patients. Diabetic too can enjoy this vegetable salad with mint and lemon dressing, as there is no ingredient which is high on glycemic index scale. Instead the fiber in it is sure to help you manage your sugar levels better. Enjoy carrot cucumber and rajma Salad in mint dressing recipe | vegetable salad with mint and lemon dressing | healthy weight loss vegetable salad | healthy Indian salad recipe for weight loss | with step by step images.

4.

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vegetable barley soup | Indian style barley soup | healthy barley soup | with step by step photos. vegetable barley soup is a healthy bowl with soothing flavours for all health conscious people. Learn how to make healthy barley soup. To make Indian style barley soup, heat the oil in a pressure cooker, add the garlic and spring onion whites and sauté on a medium flame for a few seconds. Add the carrots, masoor, barley, salt and 4½ cups of water, mix well and pressure cook for 3 to 4 whistles. Transfer the barley-masoor mixture in a deep non-stick pan, add the tomatoes, spring onion greens, coriander, a little salt and pepper and mix well. Bring to a boil and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Serve hot. Barley is a cereal that is easily available in India. It is a great source of protein, iron and fibre and tastes good too, if cooked with flavourful ingredients as we have done in this delicious healthy barley soup. The combination of masoor dal along with barley i.e. a pulse with a cereal makes this vegetable barley soup a complete source of protein, which is otherwise lacking in a vegetarian diet. The vegetables add plenty of colour and fibre and antioxidants to this nourishing barley soup. Carrots lend Vitamin A for vision and tomatoes add in Vitamin C and lycopene to build a healthy immune system and fight various diseases. The sulphur compounds in spring onions make it an added boost for a healthy heart. With only 9.6 g of carbs, this barley soup qualifies as a healthy addition to a diabetic and low carb, weight loss menu too. Tips for healthy barley soup. 1. Chop all the veggies finely to have a good mouthfeel. 2. We have used coriander as an Indian touch, but if you wish you can also use basil or celery. 3. Add freshly ground pepper towards the end to perk up this soup. Enjoy vegetable barley soup | Indian style barley soup | healthy barley soup | with step by step photos and video below.

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