Shallots: Health Benefits And Recipes

Shallots are also known as Chote Pyaaz in Hindi. The shallot has a profile similar to onions and garlic when paired with other flavours. Their skin colour and bulbous, elongated shape are both reminiscent of onions.

Although externally similar to onions, they reveal little cloves similar to garlic rather than rings when peeled.

When compared to onions, shallots have thinner skins, a lower water content, and a more compact structure. Yet, like onions, they trigger a similar reaction in our eyes.

The micronutrients manganese, potassium and the macronutrients vitamin C, A, and B6 are all abundant in shallots. Therefore, shallots have many health benefits, such as they can be used for detoxification, preventing hair loss, etc. 

Below, you will find information about its nutritional worth, health benefits, and delectable dishes.

Table Of Contents

1. Nutritional Values Of Shallots

2. Health Benefits Of Shallots

3. Shallots Vs Onions

4. Shallots Recipes

5. Dietitian’s Recommendation

6. The Final Say

7. FAQs

Nutritional Values Of Shallots

• Calories- 72kcal
• Protein- 2.5gm
• Fat- 0.1gm
• Carbohydrates- 16.8gm
• Sodium- 12mg
• Calcium- 37mg
• Iron- 1.2mg
• Vitamin C- 8mg
• Vitamin A- 60mcg
• Potassium- 334mg

Health Benefits Of Shallots

1. Source Of Antioxidants

Antioxidants are substances that work to neutralise free radicals in the body, decreasing the risk of developing chronic illnesses, including diabetes, hypertension, cancer, and heart problems.

According to NIH research, which compared 11 different types of commonly eaten onions for their antioxidant properties, shallots came out on top.

When the antioxidant power of six different Allium vegetables was evaluated, it was found that shallots ranked second only to chives.

2. Prevents Cancer

Shallots, like other members of the allium family, may reduce your chance of developing stomach cancer due to their anti-inflammatory and anti-cancer qualities.

According to research published in the journal National Centre for Biotechnology Information, ethyl acetate extracts from shallots and other onions may inhibit cancer cell proliferation.

3. It helps To Detoxify The Body.

By stimulating the production of digestive enzymes, which are excellent for liver detoxification, scallions help to improve blood flow throughout the body, which in turn aids in the elimination of toxins.

The liver needs organic sulphur to complete phase 2 detoxification, according to another research by the National Centre for Biotechnology Information. Shallots are a good source of this molecule. Therefore, carcinogens may be detoxified using organosulfur substances like shallots.

4. Promotes Brain Health

Folate, abundant in scallions, is excellent for maintaining brain function. The folate of shallots also helps maintain RNA and DNA in the body.

To further reduce inflammation in the brain and nervous system, shallots contain a chemical called pyrithione.

5. Good For Bones

Scientific studies show that frequent consumption of shallots or onions may reduce the incidence of hip fractures in older women by as much as 20%. As a bonus, scallions may reduce the risk of osteoporosis and improve dental health.

An NCBI research found that eating foods like shallots and onions increased bone density in both premenopausal and postmenopausal women. In addition, bone density was shown to be 5% higher in individuals who ate shallots and onions more often than once per day than those who did not.

6. Improves Hair Quality

Shallots, a rich source of sulphur that stimulates collagen formation and promotes hair development, are a well-known part of a healthy hair care routine.

Shallots Vs Onions

• Alliums, which also contain garlic, are the family of which both onions and shallots are a part.
• In contrast to an onion's sharp and robust taste, shallots have a more subtle sweetness.
• The onion is a common ingredient because of its low cost, but the shallot is less common because of its high price.
• The inner structure of shallots is similar to that of garlic cloves, although the onion rings are more typical.

Shallots Recipes

Shallots hold many nutritional benefits, and therefore, they should be added to the diet. Here are a few recipes that can be cooked using shallots.

1. Shallot Stew

It is an aromatic and flavorful south Indian stew that pairs well with idli or appam.

Ingredients

• Shallots- ½ cup
• Oil- 1/2 tbsp
• Regular onions chopped – 1 medium
• Curry leaves- 4-5 
• Mustard seeds- 1/3 tsp
• Jaggery- ¼ tsp
• Hing- 1/8 tsp
• Coconut milk- ¼ cup
• Tamarind pulp- ½ tsp
• Salt to taste

For The Paste

• Chilli powder- 1/3 tsp
• Grated coconut- ½ tbsp
• Chopped ginger and garlic- ½ tbsp
• Coriander powder- ¼ tbsp

Preparation Method

1. Sauté the mustard seeds, and curry leaves for 5 to 7 seconds in the oil until the seeds start to sputter.

2. Then, add the chopped onions and peeled shallots, and cook them for five minutes over medium heat to become golden brown.

3. Now, to that shallot, add the paste you prepared before by combining the shredded coconut, chilli powder, coriander powder, and ginger garlic.

4. To prepare the paste, combine all ingredients and let it heat for 1 minute.

5. Then, stir in the coconut milk, tamarind pulp, jaggery, salt, and 1/2 cup water and let the mixture simmer for 5 to 6 minutes.

6. Taste and adjust salt and spices to your liking before serving hot with idli or appam.

2. Shallot Pickle

Tangy and delicious, this Indian shallot pickle is a popular accompaniment to sambar rice and other curries.

Ingredients

• Shallots- 1 cup
• Salt 2 tsp

Ingredients For Pickling

• Coriander seeds- 1 tsp
• Black peppercorns- 1 tsp
• Mustard seeds halved (yellow)- 1 tbsp
• Chilli flakes- ½ tsp
• Vinegar- 200ml
• Sugar- 1.5 tbsp
• Bay leaves- 2
• Mace (javitri)- 2-3 threads

Preparation Method

1. Steep the shallots in boiling water for 15 to 20 minutes the day before you want to make the pickle.

2. Peel the shallots and remove the roots.

3. Now, in a dish, combine 100 ml of boiling water with the salt; stir until the salt is completely dissolved; stir in 1.5 cups of cold water, and allow the shallots to soak in this mixture overnight.

4. Shallots should be stored in a glass jar after being carefully washed and drained the following day.

5. Now, sauté the spices until their flavours releases, such as the bay leaf, red chilli flakes, mace, and black pepper.

6. Throw the whole spices into the same pan as the vinegar and sugar and let everything boil together.

7. Now, place the shallots in a jar and cover them with vinegar. Let them pickle for 15 to 20 days before serving them with your favourite meals.

Dietitian’s Recommendation

As we shall see, scallions are beneficial for a wide range of health problems, including diabetes, cancer, and many more:

• Try eating some shallots to reduce the severity of a fever, cold, flu, or bronchial infection.
• Sore throats and chest congestion may be alleviated with scallions due to their antiviral characteristics.
• Crushing a shallot and pressing the juice on a bite from a bee, mosquito, or any other bug helps to reduce swelling and itching.
• Shallots are helpful for those who suffer from constipation since they are high in fibre, which softens the faeces and relieves the condition.
• Additional benefits include improved hair growth when shallot juice is applied to the scalp three times weekly.

Dietitian Akshata Gandevikar

The Final Say

The health advantages of shallots are many due to their high nutrient density. In addition, they contain several chemicals with potent antioxidant capabilities, making them helpful in fighting inflammation and reducing oxidative stress, both of which may contribute to the development of chronic illness. Swap out the onions in any dish with shallots if you want to start incorporating their mild taste into your diet.

FAQs

1. Is it fine to eat raw shallots?

Shallots, much like onions, are perfectly OK to consume in their raw form.

2. Can shallots be used to replace onions?

Yes, however, shallots do not provide much sweetness compared to onions, so if you need a savoury rather than sweet dish, you may choose to use onions instead.

3. Can shallots cure a sore throat?

To alleviate a sore throat, combine 1 tablespoon of shallot juice with a bit of honey, a pinch of salt, and a little warm water.

4. Is there any side effect of shallots?

You should not eat shallots before surgery since they may interfere with blood coagulation.

About TONEOP

TONEOP is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  

Download TONEOP to access our diet plans, recipes & much more. 

Android user- https://bit.ly/ToneopAndroid

Apple user-   https://apple.co/38ykc9H