Go for 2amp;5 Logo: Vegie man
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Go for 2 Fruit & 5 Veg Logo
Fruit
Vegie
Soups, casseroles, stir-fries, omelettes, frittatas, pancakes, salads and vegetable side dishes.
Chives: mild onion flavour with slender, vivid green, hollow stemsGarlic Chives: similar to chives but with flat stems and a slight garlic flavourSpring: small bulbs and long green stalksGarlic: firm, plump, whitish head containing several clovesBrown: most commonly available with strong flavour and crisp texture White: cleaner, more mild flavour than brown onionsRed (Spanish): sweeter than brown, often used to add colourSalad: flat, white with a long stem. Sweeter than brown onionLeeks: larger than spring onions, with a mild and creamy flavour when cooked
Choose firm, unblemished product.
Storage
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.
Serving suggestion
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.
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Fat free |
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Low sugar |
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Contain fibre |
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Very low salt |
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Contain vitamin C |
One cup of onion provides one serve of vegetables.
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NUTRITION INFORMATION
Serving size: 1 cup, 125g
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| Quantity per serving | Quantity per 100g | |
| Energy | 158.8 kJ | 127.0 kJ |
| Protein |
2.1 g |
1.7 g |
| Fat -saturated |
0.1 g 0.0 g |
0.1 g 0.0 g |
| Carbohydrate -sugars |
5.8 g 5.8 g |
4.6 g 4.6 g |
| Fibre | 2.6 g | 2.1 g |
| Sodium | 13.8 mg | 11.0 mg |
| Vitamin C | 10.0 mg (22% RDI*) | 8.0 mg |
*Recommended Dietary Intake
Onion, mature, raw, 1 cup (chopped), 125g.