White Onion Overview
White onions are a versatile and mildly flavored variety of onion, with a crisp texture and a hint of sweetness. Their flavor is sharper than yellow onions but mellower than red onions, making them suitable for a wide range of dishes. Popular in Mexican cuisine, white onions are a staple ingredient for salsas, garnishes, and fresh salads. They are also widely used in Indian cooking, both raw and cooked, adding depth to many dishes.
Health Benefits of White Onion
- Rich in Antioxidants: White onions are loaded with flavonoids and sulfur compounds, which have antioxidant properties that help reduce inflammation.
- Immune Support: The high vitamin C content aids in boosting immunity and skin health.
- Heart Health: The sulfur compounds may lower cholesterol levels and reduce blood pressure, promoting cardiovascular health.
- Digestive Health: White onions contain prebiotics that support gut health and digestion by promoting beneficial bacteria growth.
- Blood Sugar Regulation: Some studies suggest that onions may help manage blood sugar levels, making them beneficial for those with diabetes.
How to Eat White Onion
White onions can be enjoyed in several ways:
- Raw: Add finely sliced onions to salads, sandwiches, or salsas for crunch and flavor.
- Cooked: Use them in sautéed dishes, curries, stir-fries, soups, and stews.
- Grilled or Roasted: Roasting brings out their natural sweetness, making them a great side dish or topping for various meals.
Nutritional Value of White Onion (per 100 grams)
- Calories: 40 kcal
- Carbohydrates: 9.3 g
- Fiber: 1.7 g
- Protein: 1.1 g
- Fat: 0.1 g
- Vitamin C: 7.4 mg
- Vitamin B6: 0.1 mg
- Folate: 19 mcg
- Potassium: 146 mg
- Magnesium: 10 mg
- Calcium: 23 mg
Taste Profile
White onions are crisp and juicy, with a mild, slightly sweet taste when raw and a mellow sweetness when cooked.
Indian Recipes with White Onion
1. White Onion Pakoras
Ingredients:
- White onion: 2 large, thinly sliced
- Chickpea flour (besan): 1 cup
- Rice flour: 1/4 cup
- Green chili: 1, finely chopped
- Carom seeds: 1/2 tsp
- Red chili powder: 1/2 tsp
- Salt: to taste
- Water: as needed
- Oil: for frying
Instructions:
- In a bowl, mix chickpea flour, rice flour, green chili, carom seeds, red chili powder, and salt.
- Add water to create a thick batter, then mix in the sliced onions.
- Heat oil in a pan, drop spoonfuls of the batter, and deep-fry until golden brown.
- Drain excess oil and serve with chutney.
2. White Onion Raita
Ingredients:
- White onion: 1 medium, finely chopped
- Yogurt: 1 cup
- Green chili: 1, finely chopped
- Fresh coriander: 1 tbsp, chopped
- Salt: to taste
- Roasted cumin powder: 1/2 tsp
Instructions:
- In a bowl, combine yogurt, chopped onion, green chili, and salt.
- Mix well, garnish with coriander, and sprinkle with roasted cumin powder before serving.
3. White Onion Chutney
Ingredients:
- White onion: 1 large, chopped
- Red chili: 2-3
- Garlic: 2 cloves
- Tamarind paste: 1/2 tsp
- Salt: to taste
- Oil: 1 tsp
Instructions:
- Heat oil in a pan, add red chilies and garlic, and sauté.
- Add chopped onions and cook until soft.
- Blend all ingredients into a smooth chutney, adding tamarind paste and salt as you blend.
4. Bhuna Onion Masala
Ingredients:
- White onions: 3 large, finely sliced
- Tomatoes: 2, chopped
- Garlic: 3 cloves, minced
- Ginger: 1 inch, minced
- Garam masala: 1/2 tsp
- Cumin seeds: 1/2 tsp
- Turmeric powder: 1/4 tsp
- Salt: to taste
- Oil: 2 tbsp
Instructions:
- Heat oil in a pan, add cumin seeds, and let them splutter.
- Add onions, ginger, garlic, and sauté until golden brown.
- Add tomatoes, turmeric, and salt. Cook until tomatoes are soft.
- Stir in garam masala and serve as a base or side.
5. Onion Rice
Ingredients:
- Basmati rice: 1 cup
- White onions: 2, thinly sliced
- Green peas: 1/4 cup
- Cumin seeds: 1/2 tsp
- Green chilies: 2, chopped
- Salt: to taste
- Oil: 2 tbsp
- Water: 2 cups
Instructions:
- Cook rice and set aside.
- In a pan, heat oil, add cumin seeds, green chilies, and onions, and sauté until golden.
- Mix in the green peas, salt, and cooked rice. Serve hot.
Non-Indian Recipes with White Onion
1. White Onion Salsa
Ingredients:
- White onion: 1, diced
- Tomato: 1, diced
- Jalapeño: 1, finely chopped
- Lime juice: 1 tbsp
- Cilantro: 1 tbsp, chopped
- Salt: to taste
Instructions:
- Combine onion, tomato, jalapeño, lime juice, and cilantro.
- Mix well and season with salt. Serve with chips or tacos.
2. Caramelized Onion Dip
Ingredients:
- White onions: 2, thinly sliced
- Olive oil: 2 tbsp
- Cream cheese: 1/2 cup
- Sour cream: 1/2 cup
- Salt and pepper: to taste
Instructions:
- Heat olive oil, add onions, and caramelize until golden.
- Mix caramelized onions with cream cheese and sour cream, and season with salt and pepper. Chill before serving.
3. French Onion Soup
Ingredients:
- White onions: 4 large, sliced
- Butter: 2 tbsp
- Beef broth: 4 cups
- Garlic: 1 clove, minced
- Thyme: 1/2 tsp
- Baguette slices: for topping
- Gruyere cheese: 1 cup, grated
Instructions:
- Sauté onions and garlic in butter until golden.
- Add broth, thyme, and simmer for 20 minutes.
- Pour soup into bowls, top with baguette slices and cheese, and broil until cheese melts.
4. White Onion and Cucumber Salad
Ingredients:
- White onion: 1, thinly sliced
- Cucumber: 1, sliced
- Vinegar: 2 tbsp
- Olive oil: 1 tbsp
- Dill: 1 tbsp, chopped
- Salt and pepper: to taste
Instructions:
- Toss onion and cucumber with vinegar, olive oil, dill, salt, and pepper.
- Let sit for 10 minutes, then serve chilled.
5. White Onion Tart
Ingredients:
- White onions: 2, thinly sliced
- Puff pastry sheet: 1
- Olive oil: 1 tbsp
- Gruyere cheese: 1/2 cup, grated
- Thyme: 1 tsp
- Salt and pepper: to taste
Instructions:
- Sauté onions in olive oil until soft.
- Roll out puff pastry, add onions, sprinkle cheese, thyme, salt, and pepper.
- Bake at 400°F (200°C) for 15-20 minutes until golden.
White onion is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!