Category Archives: Green Onions

Root Vegetable Chili Soup

1/2 cup fresh or frozen corn, thawed
2 Tbs. canola oil
1 small onion, chopped (1 cup)
2 cloves garlic, minced (2 tsp.)
4 tsp. mild chili powder
2 tsp. ground cumin
2 small rutabagas, peeled and cut into 1/2-inch cubes (11/2 lb.)
2 medium carrots, cut into 1/2-inch cubes (1/2 lb.)
1 28-oz. can diced tomatoes
1 small russet potato, finely diced (1 cup)
2 Anaheim, banana, or mild peppers, seeded and chopped (3/4 cup)
1 small red bell pepper, chopped (2/3 cup)
1 jalapeño pepper, seeded and finely diced, optional
1 15-oz. can red kidney beans, drained and rinsed
Chopped green onions or cilantro for garnish
1. Heat large pot over medium heat. Add corn, and sauté 2 minutes, or until beginning to brown. Add oil, onion, and garlic, and sauté 3 to 5 minutes, or until onion is soft. Stir in chili powder and cumin, and cook 2 minutes, scraping bottom of pan with spatula.
2. Add rutabagas, carrots, tomatoes, potato, Anaheim pepper, bell pepper, jalapeño, if using, and 3 cups water.
3. Bring pot to a simmer, and season with salt. Cover, reduce heat to medium-low, and cook 1 hour, stirring occasionally.
4. Add beans and cook, uncovered, 45 minutes, or until soup thickens. Serve garnished with green onions or cilantro.

Barley & Almond Salad

2 cups low-sodium vegetable broth
1 cup quick-cooking pearl barley
1 (15 oz.) can kidney beans, drained & rinsed
1 large red bell pepper, diced ( OR green pepper)
¾ cup diced zucchini
1/3 cup slivered almonds
1/3 cup diced scallions (OR fresh onions)
2 Tbsp. olive oil
1 Tbsp. balsamic vinegar
Salt and ground black pepper to taste*
In a medium saucepan, bring vegetable broth to a boil. Add barley, cover and reduce heat; simmer 10 to 12 minutes or until tender. Meanwhile in a large bowl, combine kidney beans, pepper, zucchini, almonds and scallions.
Rinse cooked barley with cold water. Combine cooled drained barley with bean mixture. Add oil and vinegar; season with salt and pepper. Chill until serving.

*Salt and pepper not included in analysis
Serves 8 (3/4 cup) Per serving: 160 calories, 6 g fat, 6 g protein, 21 g carbohydrate, 7 g fiber,
40 mg sodium

Creamy Broccoli Soup

1 tablespoon olive oil
1 medium onion, chopped (could use 2-3 green onions as a substitute)
1/8 teaspoon crushed red pepper (optional)
2 cups low-sodium vegetable broth
1 bunch broccoli, florets roughly chopped and stems peeled and sliced (about 7 cups)
1 large russet potato (about 8 ounces), peeled and cut into 1/2-inch pieces
salt and black pepper
½ cup sharp white Cheddar, grated

 

Heat the oil in a large saucepan over medium heat. Add the onion and red pepper (if using) and cook, stirring occasionally, until the onion is soft, 4 to 6 minutes.
Add the broth, broccoli, potato, 2 cups water, ½ teaspoon salt, and ¼ teaspoon black pepper to the saucepan and bring to a boil. Reduce heat and simmer, covered, until the vegetables are very tender, 18 to 20 minutes.
In a blender, working in batches, puree the soup until smooth, adjusting the consistency with water as necessary.
(Alternatively, use a handheld immersion blender in the saucepan.) Top with the Cheddar, before serving.

Slow Cooker Chicken Adobo

2 medium onions, sliced
4 green garlic stems with bulb – chopped
1/3 cup apple cider vinegar
1/3 cup soy sauce
1 TBS brown sugar
1 bay leaf
black pepper
8 skinless, bone-in chicken thighs (about 1 3/4 pounds)
1 tsp paprika
1 large head bok choy, cut in half, lengthwise (rinse with water) and then cut horizontally into 1-inch strips
2 green onions, thinly sliced
Cooked rice, or quinoa
In a 5- to 6-quart slow cooker, combine the onions, garlic, vinegar, soy sauce, brown sugar, bay leaf, and ¼ teaspoon pepper. Place the chicken on top and sprinkle with the paprika. Cook, covered, until the chicken and onions are tender, on low for 7 to 8 hours or on high for 4 to 5 hours (this will shorten total cooking time). Ten minutes before serving, if the slow cooker is on the low setting, turn it to high. Gently fold the bok choy into the chicken and cook, covered, until tender, 3 to 5 minutes. Serve with the rice and sprinkle with the scallions.

Chinese Chicken Noodle Soup with Sesame and Green Onions

1 lb. skinless boneless chicken breast, cut in 1/4″ strips
3 Tbsp. soy sauce
2 Tbsp. dry Sherry (cooking wine)
2 Tbsp. oriental sesame oil
3 tsp. minced garlic
3 Tbsp. tahini (ground sesame seeds)
2 Tbsp. peeled and minced fresh ginger
1 Tbsp. sugar
1 Tbsp. seasoned rice vinegar
1½ tsp. chili-garlic sauce
4 cups Napa cabbage, chopped
6 green onions, thinly sliced
8 cups canned low salt chicken broth
14 oz. package Chinese pan-fry noodles, cooked and drained
½ cup fresh cilantro
Salt and ground black pepper to taste*
Directions: In a medium bowl, stir chicken, soy sauce, Sherry and 1 Tbsp. sesame oil. Let stand 20 minutes or refrigerate up to 2 hrs. In a small bowl, whisk garlic, tahini, ginger, sugar, vinegar and chili sauce. In a heavy large pot, over medium-high heat, heat remaining sesame oil, add cabbage and green onions; sauté about 5 minutes or until cabbage is tender. Add broth and bring to a boil. Add chicken with marinade and tahini-garlic mixture. Reduce heat to low and simmer about 5 minutes or until chicken is cooked and internal temperature reaches 165 degrees. Add noodles, stir in half of cilantro. Season with salt, pepper and remaining cilantro.

*additional salt and pepper not included in analysis
Serves 12 (one cup each). Per 1 serving : 220 calories, 7 g fat, 16 g protein, 25 g carbohydrate, 2 g fiber, 680 mg sodium

Green Surprise Dip

1 cup steamed kale, swiss chard, or spinach
2 green onions (chopped)
1 cup plain yogurt
1 TBS lemon juice or to taste
1 cup cooked chickpeas (garbanzo beans)
1/2 tsp salt or to taste
1/4 cup mayonnaise
A few sprigs of fresh parsley
2 cloves garlic
Directions: Puree in a blender or food processor.

Tabouli Salad with Feta

2 cups cracked wheat (bulgur)
2 cups very hot water
½ cup fresh chopped mint
1 cucumber, chopped
2 cups fresh chopped parsley
2 small tomatoes, chopped
1 clove garlic, minced (optional)
1 bunch green onions, sliced
1 small package of chopped feta cheese

Dressing
½ cup fresh lemon juice
¾ cup extra virgin olive oil
1 tablespoon pepper
Directions: Soak the cracked wheat in the hot water until the water is absorbed, about 30 minutes. Drain any excess water, if necessary, and squeeze dry. Combine the salad ingredients, including wheat, in a medium bowl. Mix the dressing ingredients together and stir into the salad mixture. Serve chilled or at room temperature.

Autumn Greens Soup

1 quart chicken or vegetable broth
1 medium peeled and diced potato
2 garlic cloves
2 sliced scallions or 1/4 cup chopped onion
3 cups mixed chopped greens (such as kale, swiss chard, spinach)

Directions: Boil broth and add all ingredients. Simmer until potatoes are tender, 5– 10 minutes. Blend until smooth and season to taste. Top with shaved parmesan cheese.

This is a great recipe base to experiment with. Try adding cooked carrots, fresh ginger, cooked kohlrabi, spices, etc..

Warm Potato Salad

1 lb. potatoes, peeled if desired
1 Tbsp. wine vinegar
1 Tbsp. Dijon mustard
1 Tbsp. chopped fresh tarragon
2 green onions, sliced
2 cloves garlic, minced
Salt to taste
Directions: In a large stock pot, cover potatoes with water. Bring to a full boil; reduce heat to medium and continue cooking for 20 minutes or until a fork pierces into the middle of a potato easily. Remove from heat, drain and cool. Meanwhile, in a small bowl, whisk together vinegar and mustard. Whisk in olive oil, tarragon, green onions, garlic and salt. When potatoes are cool enough to handle, cut into cubes and place in a large bowl. Pour dressing over potatoes and mix gently to coat. Serves 4.

Creamy Hummus

15-oz. can garbanzo beans
½ cup non-fat plain yogurt
2 green onions, include green tops
2 cloves garlic, minced
1 Tbsp. tahini (sesame seed paste)
¼ tsp. salt
1 Tbsp. chopped fresh parsley
pepper to taste
Directions: In a blender container, process all ingredients except garbanzo beans until smooth. Add garbanzo beans and pulse to desired consistency.
Makes: 1 1/2 cups

Per 2 Tbsp: 35 calories, .5 g fat, 1 g protein, 6 g carbohydrate, 1 g fiber, 95 mg sodium

Hummus is a great dip for fresh vegetables, as a sandwich spread, or try it on a warmed pita.