Spring onions are good for cardiovascular health, fights infections and viruses, improves digestion, regulates metabolism, prevent stomach complications, lessens blood sugar levels, reduces the risk of cancer, and improves bone density. These are super diet-friendly and can be used to treat asthma.
Spring onions (also called green onions or scallions) originated in the Far East but were popular all over Asia. it has a subtle, tangy flavor and is a popular ingredient in soups, broths, and salads.
11 Must-Know Health Benefits of Spring Onions
Spring onions come with a variety of benefits that can ensure your kids grow up healthy, such as:
Good for cardiovascular health:
Scallions can lower the oxidation of cholesterol and reduce the risk of coronary heart disease. They can also improve blood flow and hemoglobin levels.
Fights infections and viruses:
Good for the eyes:
Regulates the metabolism:
The presence of certain compounds in scallions can improve metabolism and how the body effectively breaks down macronutrients.
Prevents stomach complications:
Useful in relieving gastrointestinal issues, spring onions act as a powerful natural remedy to prevent diarrhea and other stomach complications. In addition to this, they also improve your appetite.
Lessens blood sugar levels:
The sulfur compounds present in green onions help in lowering the blood sugar levels. This is done by increasing the levels of insulin which is essential for the transportation of sugar in the blood to body cells.
Reduces the risk of cancer:
Green onions are an excellent source of sulfur (which is quite beneficial for the overall health) and have compounds like allyl sulfide and flavonoids that prevent cancer and fight against the enzymes that produce cancer cells.
Improves bone density:
Spring onions are loaded with high levels of vitamin C and vitamin K, both of which are essential for the healthy functioning of bones. Vitamin C helps in the synthesis of collagen (it makes your bones strong), while vitamin K plays a key role in maintaining bone density.
Can be used to treat asthma:
Spring onions are rich in so many nutrients, are delicious and are an excellent addition to any diet. Scallions work well with any dish; with eggs, salads, caramelized and added to savory bread etc.
The nutritional value of spring onions:
|Amt. Per |
|% Daily |
|Calories||4.8 kcal||0 %|
|Total Fat||0 g||0 %|
|Saturated Fat||0 g||0 %|
|Trans Fat||0 g|
|Cholesterol||0 mg||0 %|
|Sodium||2.4 mg||0 %|
|Carbohydrates||1.1 g||0 %|
|Dietary Fiber||0.4 g||2 %|
|Protein||0.3 g||1 %|
|Vitamin A3%||Vitamin C||5%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
What are the risks?
It’s rare, but people have been sickened or died of hepatitis after eating contaminated scallions. Always wash all fresh vegetables, including those that are sold pre-washed and bagged.
How do I grow spring onions in the kitchen garden?
Spring onions are relatively easy to grow and their seeds are best planted at soil temperatures between 10 °C and 20 °C, in a sheltered position (to minimize breakage or bending of the green leaves).
Spring onions can grow throughout the year, although the best quality is produced in late spring. The plants are ready to harvest in 8 to 10 weeks in summer and 12 to 14 weeks in winter. When harvesting, you should remove plants that have damaged leaves or those that do not have green leaves.
Some recipes to try:
Sprouts with sesame & spring onions
- 1 tbsp sesame oil
- thumb-size piece ginger, cut into thin sticks
- 300g Brussels sprouts halved
- 250g beansprout
- small bunch spring onions, sliced diagonally
- 1 tbsp honey
- 2 tbsp soy sauce, plus extra to serve
- 1 tbsp sesame seeds
- In a wok or large frying pan, heat the oil. Fry the ginger and Brussels sprouts, tossing to coat them in the oil for 5-6 mins until slightly browned. Add a few tbsp of water during cooking to stop them from sticking if needed.
- Throw in the beansprouts, spring onions, honey and soy sauce, then stir-fry for 1 min. Sprinkle on the sesame seeds and serve immediately with extra soy sauce, if you like.
Spring onion paratha
- 2 cups whole wheat flour
- ½ cup finely chopped spring onions (scallions) or 2 to 3 medium-sized spring onions, finely chopped
- 1 green chili, chopped
- ¼ teaspoon turmeric powder
- ¼ teaspoon red chili powder
- ½ teaspoon ginger-garlic paste
- ¼ teaspoon garam masala powder
- ½ teaspoon ajwain seeds (carom seeds)
- ⅓ cup water or add as required
- 1 tablespoon oil for the dough
- salt as per taste
- oil or ghee (clarified butter) as required while toasting
- rinse and then finely chop 2 to 3 medium-sized spring onions. you will need 1/2 cup finely chopped spring onions. keep aside.
- take 2 cups whole wheat flour in a mixing bowl or a large plate.
- now add the chopped spring onions along with 1/2 teaspoon ginger garlic paste, 1 green chili, chopped, 1/4 teaspoon turmeric powder, 1/4 teaspoon red chili powder, 1/4 teaspoon garam masala powder,1/2 teaspoon ajwain seeds. you can add cumin seeds if you do not have ajwain seeds (carom seeds).
- also, add salt as required and 1 tablespoon oil.
- mix the flour with the spring onions, spice powders, oil, and salt.
- add 1/3 cup water in parts and then begin to first mix and then knead the dough.
- first, add less water and bind the dough. while mixing and kneading, the onions release water. so be careful in adding water. if required then only add water. you can add 1/4 to 1/3 cup water.
- allow the dough to rest for 10 minutes.
- then form small to medium-sized balls from the dough.
- dust the dough ball with some flour.
- gently roll to a round of about 7 to 8 inches.
- heat a pan or griddle. when the pan becomes hot, place the paratha on it.
- when one side is partially cooked, about 1/4 cooked, then flip the paratha.
- spread some oil or ghee on this partially cooked side.
- flip again when the second side is half cooked.
- spread some ghee or oil on this side too.
- flip twice or thrice, till the parathas are evenly roasted and cooked. prepare all parathas this way.
- serve them hot or stack them in a roti basket or a warm casserole.
- serve spring onion paratha with pickle, yogurt or white butter.
Spring onion Curry
- 2 bunches – Spring onion
- 3 tbsp – Besan/Kadalai Maavu
- 1/4 tsp – Red chili Powder
- Salt to taste
- 1/4 tsp- Garam Masala
- 1/4 tsp- Cumin seeds
- 2 tsp – Oil
- 1/4 tsp – Mustard seeds
- Curry leaves – 2- 3 sprigs.
- Wash and chop the spring onions finely (both the green and white part together).
- Heat oil in a kadhai and splutter the mustard seeds, cumin seeds, and curry leaves. Then add the chopped spring onion and saute.
- Add the salt and mix well.
- Allow this to cook for 1- 2 mins.
- Now add the besan, red chili powder and garam masala and mix well.
- Saute until the besan gets cooked.
- Serve hot.