Cultivated since prehistoric times, the versatile spring onion with its vivid green stem has long been a favourite to add a dash of colour to stir-fried dishes. The vegetable also gives a delicate onion flavour and crunch when eaten raw in salads, sandwiches and salsas. A sprinkling of crispy-fried spring onions adds another dimension to Asian dishes.

• Spring onions are an excellent source of vitamin C and calcium.
• They are also a good source of dietary fibre and vitamins A and B6, thiamine, folate and minerals (potassium, copper, chromium, manganese, iron).
• Some research suggests that spring onions may lower cholesterol levels, decrease the risk of heart attacks and strokes and have antibacterial and antifungal properties.
• Energy – 100 g of spring onion provides 110 kJ.