Onions, I love them raw or cooked and I would never dream of a day without them — they are a staple in my kitchen. An onion is at the heart of every good meal, I say. And salad. And soup. And onion bhajis.
About onions
Onions belong to the Allium family and are related to garlic, shallots, leeks and chives. Onions can be traced back to 5000 BC, although Egyptians cultivated them 2,000 years later into what we know today (at the same time they cultivated leeks and garlic). Roman gladiators rubbed themselves down with onion juice believing it firmed up their muscles. Hmmm.
The healthy bit
Onions are full of quercetin, a plant pigment (flavonoid) that could be beneficial to our diet. Research is being conducted to see what effect it has on human diseases. They also contain phytochemicals (compounds) which improve the action of vitamin C and chromium that helps regulate blood sugar levels. Onions, in their raw state, encourage good cholesterol (HDL) production. And lastly, onions are the enemy of free radicals — so that's a few good reasons to make sure onions feature in your daily diet.
Nutrition
- High in vitamin C
- Vitamin B6 — provides 10% of your daily intake
- Good source of fibre
- Low in calories
Now about the taste
We identify onions by the colour of their skins:
Yellow onions — These are the most popular and most pungent because of their high sulphur content. I use them most days in casseroles, curries, stocks, meatballs and sautéed dishes. When roasting meat I always make a bed of chopped onions (with carrot, whole garlic cloves and a bay leaf), which gives something for the meat to sit on and adds wonderfully to the pan juices. By the way, if you want a brown stock then simply leave the skin on.
Red onions — These are my favourite for salads, sandwiches and chutneys. I sometimes use them in curries too, as they are milder and sweeter, and their purpley red and white colours always enhance the plate. A few slices over the top of a curry, for example.
White onions — Funnily enough they are white inside and out, and are a mild version of their yellow cousins.
How to cut an onion
This may seem strange, but the way you cut an onion influences its flavour. For example, slice an onion from pole-to-pole (top to tail) and it is less pungent than cutting across the equator (against the grain). I always slice pole-to-pole when making caramelised onions — a chef friend told me that sliced this way, the onions break down more easily and release more of their natural sugars.
When sliced very thinly and cooked for a long time, they will almost break down, thickening your casserole or curry.
Don't cry
When cutting the flesh of onions they release volatile sulphur compounds, which react with the water in your eyes and form sulphuric acid. That's what makes you cry. If it's a problem for you, try peeling the onion under running water, chilling it in the fridge first, or using a sharp knife (cutting rather than crushing) — wearing goggles helps, but then again so does a gas mask. I do nothing myself; I simply get on with it, and if it does affect my eyes I usually use the tears for sympathy purposes — always works with grandkids and girlfriends.
One more thing worth knowing: if you've just had a room painted and want to get rid of the smell, place a halved onion in it. Onions really do work harder than people give them credit for.
Recipes
- Sweet and Crispy Pickled Onions
- It is Hot and I am Sweating Onions
- Chicken with Golden Couscous & Crispy Onions
- Pickled Red Onions
- Spain: Baked Fennel Pork with Lemony Potatoes & Onions
- Walk Like a Jamaican | Goat Curry
This onion guide is part of my Veg, Fruit & Pulses collection. Wonky photos, proper produce, genuine adventures – The Flexible Chef
Wow, very well explained. I stumbled across this blog today. Thanks for this easy to understand article. I've used your idea of thinly slicing onions and cooking them down which enables me to add onion to casseroles, etc so my kids don't realise they are eating onions! Thanks again.
Louise xxx