Native to Asia, scallions, also called green onions, are a staple ingredient in health-conscious kitchens around the globe. Like white or red onions, scallions add a sharp, pungent flavor to your dishes. But theirs is a milder, sweeter version that won’t overpower other ingredients.

Besides their versatility as an ingredient, scallions are also hailed for their impressive nutritional profile. Low in calories but rich in several essential nutrients, scallions make it easy to cook and eat healthily.

Add raw, thinly sliced scallions to your favorite cold salads or go-to grain bowls for a savory twist. You can try sprinkling chopped scallions over homemade noodle bowls as well or keep it simple and add them to a bowl of Greek yogurt for a quick onion dip.

The many health benefits of scallions

Like the rest of their pungent relatives, scallions pack a powerful punch when it comes to fighting disease and promoting good overall health. Here’s a closer look at the most touted health benefits of scallions:

1. Provides essential nutrients – Besides spicing up your dishes, scallions also provide many essential vitamins and minerals, including iron, potassium, folate and vitamins A, C and K.
2. Strengthens immune health – Scallions have been traditionally used to treat and prevent infections like the common cold. This beneficial effect is thanks to vitamins A and C, which are known for boosting immune health and helping to reduce the severity of infections.
3. Combats oxidative stress – Antioxidants like vitamins A and C in scallions also come in handy when getting rid of free radicals. Free radicals cause oxidative stress, which can end up damaging your cells.
4. Supports heart health – Scallions are rich in fiber, an important nutrient that reduces the absorption of cholesterol into your bloodstream. Having healthy levels of cholesterol helps keep heart disease at bay.
5. Controls blood sugar – Sulphur-containing compounds in scallions boost your body’s ability to create insulin, the hormone that controls your blood sugar levels.
6. Improves digestion – Serve scallion-laden appetizers to support digestion. The fiber in scallions keeps food moving along your digestive tract. Fiber also binds to stool to make it easier to pass.
7. Helps fight cancer – By protecting your cells and DNA from damage caused by free radicals, powerful antioxidants in scallions help lower your risk of developing cancer.
8. Keeps bones healthy – Thanks to high levels of vitamins C and K, scallions can help maintain healthy and strong bones.
9. Maintains good vision – Vitamin A, another powerful antioxidant found in scallions, helps keep your vision clear and your eyes in good shape, especially as you age.
10. Relieves digestive issues – In people without onion intolerance, scallions and their pungent relatives can help relieve diarrhea. Scallions may also prevent gastrointestinal infections, thanks to their powerful antibacterial and antiviral properties.

Gluten-free scallion pancake recipe

Made with scallion-laden balls of rolled and re-rolled gluten-free dough, these fork-tender pancakes resemble vegetable fritters more than anything. Serve them as an appetizer or as a platform for stews – place a few on a plate and spoon the stew on top.

Ingredients for 6 servings:

• 3 cups almond flour
• 2 cups sliced scallion greens
• 1 1/2 cups boiling water
• 3 tablespoons toasted sesame oil
• 2 tablespoons rice wine vinegar
• 2 tablespoons soy sauce
• 1 tablespoon sesame seeds
• Olive oil

Preparation:

1. In a food processor, pulse flour and 1/2 teaspoon salt. While pulsing, pour in 1 1/4 cups of boiling water and continue processing for about 10 seconds more. Drizzle more water if the dough has not formed.
2. Transfer dough to a floured work surface and knead a few times to form a smooth ball. Place dough in a bowl and cover with a damp kitchen towel. Let rest at room temperature for at least 30 minutes.
3. In a bowl, combine rice wine vinegar, soy sauce and 1 tablespoon of scallion greens. Set aside.
4. Divide the dough into 6 even pieces. Roll them with your hands to make smaller balls of dough. Using a rolling pin, roll out each ball to make 8-inch disks.
5. Brush each disk with sesame oil. Then roll it up like a snail’s shell, tucking the end underneath. Set rolls down on the work surface, spiral-side up, and flatten with your hand. Re-roll it into an 8-inch disk.
6. Brush the disks with more oil. Sprinkle with 1/3 cup of scallions and 1/2 teaspoon of sesame seeds. Roll and twist into a tight spiral, tucking the end underneath. Repeat with the rest of the ingredients.
7. Line a serving dish with kitchen towels. Heat olive oil in a large skillet. Slip pancakes into the oil one by one. Cook for 1–2 minutes or until golden brown. Flip the pancakes and cook the other side for another 1–2 minutes.
8. Place pancakes in the lined serving dish to drain any excess oil. Season to taste with salt, then cut into 6 wedges. Serve immediately.

Loaded with essential vitamins and minerals, scallions can confer several health benefits. They are also a very versatile ingredient. To reap the nutritional benefits of scallions, incorporate them into your stews, soups and sandwiches.

Sources:

Recipes.TimesOfIndia.com

WSJ.com