Five ways with salad onions
1
SPEEDY SPRINGTIME SOUP
Sauté a cubed potato and a large bunch of sliced salad onions (white parts) in a little olive oil until softened. Cover with vegetable stock; season with black pepper. Simmer until the potato is tender. Add a few frozen peas, some fresh mint, spinach and watercress; simmer for 3-4 minutes. Whizz until smooth. Scatter with sliced salad onion greens.
2
FRITTATA
Steam chunks of squash until tender, then add to an ovenproof frying pan with a little oil over a medium heat. Pour over seasoned beaten eggs, scatter over crumbled feta and chopped fresh sage, then top with sliced salad onions. Cook until brown on the bottom, then finish under a hot grill until set.
3
DIPPING SAUCE
Combine equal quantities of fish sauce, rice vinegar and lime juice with a dash of water and a pinch of sugar. Stir in chopped chilli, garlic and salad onions. Drizzle over prawns, grilled salmon or steak.
4
PLANT-BASED SUPPER
Stir fry short lengths of salad onions with sliced peppers, Tenderstem, mushrooms and pak choi until just tender. Add crushed garlic, a splash of chilli oil and soy sauce or ketjap manis to taste. Top with chopped peanuts, Thai basil leaves and a squeeze of fresh lime. Serve with rice or noodles.
5
Quesadillas
In a frying pan, heat a drained can of black beans with a dash of chipotle paste until fragrant. Spread over tortilla wraps, then scatter with drained canned sweetcorn, plenty of sliced salad onions, some chopped red chilli and coriander leaves, plus a generous handful of grated Cheddar. Top each with another wrap. Lightly brush with oil and cook in a hot frying pan, turning halfway, until golden. Serve in wedges.
SUPER SALAD ONIONS
HIGH IN FIBRE
A fibre-rich diet can reduce the risk of bowel cancer and help maintain a healthy weight.
CONTAIN PREBIOTIC FIBRE
Inulin and FOS (fructooligosaacharides), may support a healthy gut microbiome. This, in turn, is associated with a growing number of benefits to overall health.
RICH IN VITAMIN C AND FOLATE (B9)
Both of these vitamins can help to reduce tiredness and fatigue.
A GOOD SOURCE OF FLAVONOLS
These naturally occurring plant chemicals act as antioxidants in the body, protecting cells from damage. Mounting evidence suggests that a diet rich in polyphenols, the range of plant compounds that includes flavonols, may protect against heart disease and promote gut health, and may have other potential advantages.
Shocking-pink forced rhubarb’s arrival on the culinary scene is a joyful antidote to February days. Although often considered fruit (we’re looking at you, crumble), these vibrant stems officially count as veg, lending themselves artfully to savoury cooking. Rhubarb makes for a fine, sharp pickle or a tangy counterpoint to oily fish and rich stews. High in fibre and antioxidants, it’s as nutritious as it is flavourful. Look for firm stems, rinse well, then trim both ends, removing any leaves (which are toxic). Cut stems into similar-sized pieces to aid even cooking”