Sabzi of the Day - Spring Onion Made Simple: Quick Recipes for Flavorful Dishes
Loaded with vital nutrients, antioxidants, essential vitamins and minerals, this crunchy leafy veggie can be prepared into a plethora of delectable dishes.
Spring onions, also called green onions or salad onions, are part of the Allium family, closely related to garlic and regular onions. Packed with nutrients like vitamins A, C, K, and B2, as well as calcium, phosphorus, magnesium, and folate, they’re also low in carbs, calories, and fats. Rich in antioxidants, quercetin, and sulfur compounds, these greens bring more than just flavour to your plate.
A single cup (54 grams) of chopped spring onions provides about 14 calories, 3 grams of carbs, 1.3 grams of fibre, and 0.9 grams of protein. Known for their potential health benefits, they may act as antioxidants, support heart health, lower cholesterol, reduce inflammation, and even aid in managing diabetes and asthma.
From stir-fries and salads to dips and salsas, spring onions add a burst of freshness and nutrition, proving they’re as versatile as they are healthy.
To enjoy the most of this amazing veggie, here are some quick, easy, unique and delicious recipes you can try at home.
Spring Onion Curry
A deliciously flavourful and easy-to-prepare vegetable dish that pairs perfectly with chapatis and puris!
Ingredients
1 bunch Spring Onions
1 Onion
2 Tomatoes
2 Green chilies
½ tsp Cumin seeds
1 tsp Ginger garlic paste
2 tsp Coriander powder
1 tsp Red chilli powder
½ tsp Turmeric powder
1 tsp Garam masala powder
Salt – to taste
1 tbsp Oil
Recipe
Wash the spring onion bunch and chop the white onion bulbs from the greens, keeping them separate.
Finely chop both the white and green parts of the spring onion, set them aside.
Chop onions, tomatoes, and cut green chilies into 2-3 pieces.
Heat oil in a pan, add kalonji (onion seeds) or cumin seeds, and let them sizzle.
Add the chopped white part of the spring onion and sauté on high heat for ½ minute.
Lower the heat, add chopped onions, and sauté until they turn translucent.
Stir in ginger garlic paste and sauté for another minute.
Add chopped green chilies, tomatoes, a pinch of salt, and cook for 3-4 minutes until the tomatoes soften.
Add red chili powder, coriander powder, and turmeric, then mix well.
Add 3-4 tbsp of water and cook for 2 minutes, letting the raw smell disappear.
Stir in the chopped green spring onion, salt to taste, and cook for 2-3 minutes until it wilts.
Add about ¼ cup water, cover, and cook for 4-5 minutes until the gravy thickens.
Finish with garam masala powder, mix well, and let it rest with the lid on to enhance the flavors.
Serve hot with chapatis or puris. Enjoy!
Spring Onion Paratha (Scallion Flatbread)
Spring onion paratha is a delicious and nutritious whole wheat flatbread made with spring onions, spices, and herbs—perfect for a healthy breakfast.
Ingredients
2 cups whole wheat flour
½ cup finely chopped spring onions
½ tsp Ginger Garlic Paste
1 green chili, finely chopped
¼ tsp turmeric powder
¼ tsp red chilli powder
¼ tsp Garam Masala
½ tsp ajwain seeds
⅓ cup water or add as required
1 tbsp oil for the dough
Salt to taste
oil or ghee, to taste
Recipe
Rinse and finely chop 2 to 3 small or medium-sized spring onions to yield about ½ cup of chopped spring onions. Set aside.
In a large mixing bowl or plate, add whole wheat flour.
To the flour, incorporate the chopped spring onions, ginger-garlic paste, chopped green chillies, turmeric powder, red chilli powder, garam masala powder, and carom seeds. If carom seeds aren't available, cumin seeds can be used as an alternative. Add salt and oil to taste.
Mix all the ingredients thoroughly, ensuring the spices and oil blend well with the flour.
Gradually add water, a little at a time, while mixing and kneading the dough. Be cautious, as the spring onions will release moisture. Typically, about ¼ to ⅓ cup of water is needed.
Cover the dough and let it rest for about 10 minutes.
Once rested, divide the dough into small to medium-sized balls. Dust each ball with flour.
Roll out each dough ball into a 7 to 8-inch round.
Heat a tawa or griddle until hot. Place the rolled paratha on the griddle.
Once one side is partially cooked (about ¼ cooked), flip the paratha and spread some oil or ghee on the cooked side.
Flip again when the second side is partially cooked, and spread some oil or ghee on this side as well.
Flip the paratha a few more times until both sides are evenly cooked and golden.
Serve the hot spring onion parathas with pickle, yogurt, or white butter. They can also be enjoyed as an evening snack or packed in a lunchbox.
Pickled Spring Onions
A few spoonfuls of these onions can enhance almost anything, whether it's cheeseburgers, crostini, or a fresh salad.
Ingredients
1 bunch spring onion, trimmed and cleaned
½ cup apple cider vinegar
¼ cup water
3 tbsp sugar
1 tsp sea salt
1 tsp mustard seeds
½ tsp celery seeds
⅛ tsp red chile flakes
Recipe
Set up a boiling water bath canner and prepare one pint jar.
Wash and thinly slice the trimmed spring onions into rounds.
In a small pot, combine vinegar, water, sugar, salt, mustard seeds, celery salt, and red chili flakes. Bring the mixture to a boil.
Once the brine is simmering, add the sliced onions and cook for 2-3 minutes until heated through.
Remove the pot from heat and funnel the onions into the prepared pint jar.
Wipe the jar rim clean, apply the lid and ring, and process the jar in the boiling water bath canner for 10 minutes.
After processing, remove the jar from the canner and allow it to cool completely. Check for a good seal once cooled.
Let the pickles rest for at least 2 days before using.
Unopened, these pickles can last up to one year when stored in a cool, dark place. Once opened, refrigerate and consume within 2-3 weeks.
Unique and Flavoursome Spring Onion Recipes
Irish Champ aka Spring Onion Mashed Potatoes
These mashed potatoes are the definition of indulgence—creamy, perfectly seasoned, and topped with a generous portion of fresh diced green onions for added flavor. It’s pure comfort food at its finest.
Ingredients
2 kg russet potatoe
1 stick butter
Packaged cream cheese
2 bunches green onions, chopped
2 tbsps garlic powder
¾ cup milk or more if required
¾ - 1 tsp seasoning salt
black pepper to taste
Recipe
Peel and chop potatoes into roughly equal-sized chunks. Rinse them thoroughly.
Place the potatoes in a large pot and cover with hot water by a couple of inches.
Bring the water to a boil and cook for about 20-30 minutes, until the potatoes are tender but not falling apart.
Drain the potatoes in a colander, then return them to the pot.
On low heat, mash the potatoes with a potato masher, allowing the steam to escape.
Once mashed, turn off the heat and add butter, cream cheese, and milk. Continue mashing until fully combined.
Stir in garlic powder, seasoning salt (e.g., Lawry’s), and black pepper to taste.
Mix thoroughly, then fold in chopped green onions.
Cook on low for a few more minutes to ensure the potatoes are heated through. Serve hot!
This recipe is simple yet flavorful, perfect as a side dish.
Cheese and Spring Onion Quiche
Faster to prepare than regular onions, consider adding quiche to your next picnic spread for a delicious and easy-to-make option!
Ingredients
500g block of ready-made shortcrust pastry
unsalted butter for frying
2 bunches of spring onions, trimmed, cleaned and finely chopped
4 eggs
150ml whole milk
big pinch of salt
160g extra matured cheddar cheese, grated
a few freshly snipped chives
Recipe
Roll out the pastry and let it rest for a few minutes.
Line a 9-inch (23cm) tart tin with the pastry, leaving a little overhang to allow for shrinkage.
Scrunch up some greaseproof paper, place it over the pastry, and fill with baking beans. If you don’t have baking beans, prick the pastry base with a fork to prevent it from rising.
Bake blind for 10 minutes, remove the paper and beans, then bake for another 5 minutes.
Trim the excess pastry with a serrated knife and let it cool.
In a frying pan, heat butter and cook the spring onions for about 8 minutes, stirring occasionally, until soft. Allow to cool completely.
Set aside a small handful of cheese. In a jug, beat the eggs and milk, then stir in the cooled onions, cheese, and season with salt.
Pour a little of the egg mixture into the cooled tart case with the onions, then fill the tart tin.
Brush the pastry edge with a little milk and pour in the remaining mixture. Top with the reserved cheese.
Bake for 25-30 minutes, or until the quiche is set and lightly golden on top.
Let it cool slightly before transferring to a wire rack. Sprinkle with snipped chives and serve with a salad.
Serve the dish warm alongside a fresh salad for a light lunch, and for a heartier meal, add some boiled new potatoes.
Spring onions are like the little green superheroes of your kitchen—punching up flavor, boosting health, and making your meals look fancy with zero effort!
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