Soups, casseroles, stir-fries, omelettes, frittatas, pancakes, salads and vegetable side dishes.
Chives: mild onion flavour with slender, vivid green, hollow stems
Garlic Chives: similar to chives but with flat stems and a slight garlic flavour
Spring: small bulbs and long green stalks
Garlic: firm, plump, whitish head containing several cloves
Brown: most commonly available with strong flavour and crisp texture White: cleaner, more mild flavour than brown onions
Red (Spanish): sweeter than brown, often used to add colour
Salad: flat, white with a long stem. Sweeter than brown onion
Leeks: larger than spring onions, with a mild and creamy flavour when cooked
Choose firm, unblemished product.
Chives, spring onions and leeks should be stored in an airtight bag in refrigerator crisper. All others should be stored in a cool dark place in open trays.
When preparing leeks, wash them thoroughly before cooking as the leaves often collect dirt.
Boil or steam for 10 minutes until tender (whole onions or leeks). Microwave in a covered dish with 2 tablespoons water on high (100%) for 5-6 minutes or until tender, stirring after 4 minutes to ensure even cooking. Roast with root vegetables in a moderately hot oven for 45-60 minutes and serve with roast meat. Barbecue by brushing with a little oil and cooking until golden brown.
For caramelised onion, place onion wedges in a non-stick pan with a little olive oil, bay leaf and a sprig of rosemary. Simmer covered for 10 minutes or until softened. Remove lid and continue to cook, stirring until a rich brown colour. Store covered in refrigerator and use on grilled steak or tofu burgers, or add to pasta sauces, frittatas and pizza toppings.
For a great salad, thinly slice white, red or salad onion layered with peeled sliced oranges and black olives.
Onions are a good source of vitamin C.
One cup of onion provides one serve of vegetables.
Serving size: 1 cup, 125 g
10.0 mg (22% RDI*)
Onion, mature, raw
*Recommended Dietary Intake
Very low salt
Contains vitamin C