50 Best Plants on the Planet (33 page)

sodium (mg)
10

total carbohydrates (g)
2

fiber (g)
1

sugars (g)
1

protein (g)
0

vitamin A IUs
2
%

vitamin C
8
%

calcium
2
%

iron
0
%

The sulfur compounds in onions are able to enhance the body's ability to absorb iron in grain foods, in some cases doubling the amount absorbed without onions in the mix. Iron is a necessary element for helping the blood cells carry and release oxygen throughout the body.

Onions also help boost the absorption of zinc. The metal is indispensable to hundreds of metabolic functions, including those related to taste, fertility, and immunity.

A single stalk of green onion has
10
percent of your daily vitamin A needs and
25
percent of vitamin K. Vitamin A is important for eye health, skin health, and immunity as well as the formation of red blood cells. Vitamin K is a major component in bone growth and blood vessel growth in addition to its best-known function of facilitating blood coagulation.

Year-round

Look for bright green stalks without any hint of sliminess, soft spots, or discoloration. The bulbs should be firm and smell fresh. Refrigerate them, dry and unwashed, loosely packed in a plastic bag in the crisper drawer for up to
6
days.

Wash with cold water. Trim off and discard the roots. Many recipes call for using both the light-colored bulb and dark green stalks, while others may specify just one or the other.

Grilling brings out the sweetness in green onions. Toss them with enough extra-virgin olive oil to lightly coat; season with coarse salt. Heat a grill or grill pan to medium-high heat. Grill (placing them perpendicular to the grates) until they are softened and lightly marked, about
1
½
to
2
minutes on each side. Serve as is, or squeeze a little fresh lime juice on top.

Cook an
8
-ounce package of refrigerated ricotta tortellini or tofu tortellini according to the package directions; drain. In a medium skillet, heat
1
tablespoon extra-virgin olive oil on medium-high heat; add
2
yellow crookneck squash (sliced),
1
garlic clove (minced), and
2
green onions (sliced, including half of dark green stalks). Lower the heat to medium and cook, stirring occasionally, until the squash is tender-crisp. Add the drained tortellini and gently toss. Season with freshly ground black pepper.

In a bowl, combine
2
cups cooked (cooled) lentils,
5
Roma tomatoes (cored, diced),
4
ounces feta cheese (crumbled), and
3
green onions (sliced, including half of dark green stalks). In a small bowl, combine
2
tablespoons red wine vinegar,
1
teaspoon Dijon mustard,
½
teaspoon garlic salt, and
⅓
cup extra-virgin olive oil; whisk to combine and add to the lentil mixture. Toss.

Bring
4
cups fat-free, low-sodium chicken or vegetable broth to a boil in a large saucepan on high heat. Add
1
¾
cups dry long-grain brown rice; cover and reduce the heat to medium-low and simmer for
35
minutes (or according to the package directions), until the broth is absorbed and the rice is tender. Stir in one
4
-ounce can chopped mild green chiles,
⅔
cup part-skim ricotta, and
¼
cup sliced green onions. Cook on medium heat, stirring, just until heated through.

The dark brown caps of cremini mushrooms add a delightful earthiness to this puréed soup. Green onions contribute their subtle sweetness and aroma on two fronts: The white and light green portions cook with the mushrooms, and the dark stalks are used as a colorful garnish. If you prefer a lighter-hued soup, substitute common white (button) mushrooms for cremini, or use a combination of white and cremini mushrooms.

Yields
6
servings

NUTRITIONAL INFORMATION

(per serving)

calories
60

fat calories
0

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
560

total carbohydrates (g)
11

fiber (g)
1

sugars (g)
8

protein (g)
5

vitamin A IUs
8
%

vitamin C
6
%

calcium
15
%

iron
4
%

6 to 8 green onions

Nonstick olive oil cooking spray

14 ounces sliced cremini mushrooms (about 3 cups)

2 medium garlic cloves, minced

Coarse salt (kosher or sea)

Freshly ground black pepper

2 cups fat-free, low-sodium chicken or vegetable broth

 One 12-ounce can fat-free evaporated milk

1
.
Cut the onions into
¼
-inch slices. Make two piles: one with the white and light green slices, the other with the dark green stalks. Use enough onions to make about
½
cup of white and light green slices.

2
.
Coat a large saucepan or Dutch oven with the cooking spray and put it on medium-high heat. Add the white and light green slices of the onions, the mushrooms, and garlic. Cook until the mushrooms are tender-crisp and starting to release liquid, about
5
minutes, stirring occasionally. Season with salt and pepper.

3
.
Add the broth and milk. Cover and bring to a boil; reduce the heat to medium-low and gently simmer until the mushrooms are tender, about
10
minutes. Remove from the heat.

4
.
Working in three batches, purée the soup in a blender (use caution and hold down the lid with a pot holder), or use a food processor. Return the soup to medium-low heat and cook, stirring frequently until it is reheated, about
2
minutes. Ladle the soup into bowls and grind a little pepper on each serving. Top with slices of dark green onion stalks.

Cucumbers make such a welcome crunchy addition to sandwiches. Hothouse (also called English) cucumbers have thin skin and few, if any, seeds, so they don't require peeling or seeding. They are the long, slender variety, usually about
12
to
15
inches long, that are commonly sealed in a clear plastic wrap.

Yields
8
half or
4
whole servings

NUTRITIONAL INFORMATION

(per half-pita serving)

calories
300

fat calories
120

total fat (g)
13

sat fat (g)
2

cholesterol (mg)
60

sodium (mg)
95

total carbohydrates (g)
32

fiber (g)
8

sugars (g)
7

protein (g)
16

vitamin A IUs
6
%

vitamin C
10
%

calcium
10
%

iron
15
%

Nonstick vegetable oil cooking spray

2 teaspoons garam masala (
see Cook's Note
)

1 teaspoon coarse salt (kosher or sea)

1 pound boneless, skinless chicken breasts

¾
cup plain fat-free Greek-style yogurt

⅔
cup roughly chopped unpeeled hothouse cucumber

1
½
tablespoons chopped fresh mint

2 teaspoons fresh lemon juice

4 heads Belgian endive, trimmed, halved lengthwise, cut into
½
-inch slices

4 green onions, thinly sliced (including half of dark green stalks)

⅓
cup halved grape tomatoes

Freshly ground black pepper

 Four 6-inch whole-wheat pitas, warmed

1
.
Adjust an oven rack to the upper third of the oven. Preheat the broiler. Line a broiler pan or a sturdy rimmed baking sheet with aluminum foil. Coat it with nonstick cooking spray. In a small bowl, toss
1
½
teaspoons of the garam masala and the salt together; sprinkle the chicken on both sides with the mixture. Place the chicken on the foil. Broil until it is opaque in the thickest part, turning halfway through cooking, about
7
to
8
minutes per side. Set it aside to cool for
5
to
10
minutes.

2
.
In a large bowl, combine the yogurt, cucumber, mint, lemon juice, and
½
teaspoon remaining garam masala; stir to combine. Add the endive, green onions, and tomatoes; season with salt and pepper and toss.

3
.
Cut the chicken crosswise into
¼
-inch slices. Cut the pitas in half across the middle and open the pockets. Fill them with chicken slices and salad.

COOK'S NOTE
Garam masala is an Indian spice blend that is sold in Indian markets and many supermarkets. The dry, ground concoction often contains pepper, cloves, mace, cumin, cinnamon, cardamom, nutmeg, star anise, and coriander seeds.

MEATLESS ALTERNATIVE
Omit the chicken. Substitute
1
pound extra-firm tofu. Drain it and pat it dry with paper towels. Cut it into
1
-inch cubes and season with the garam masala–salt mixture. Stir-fry as for step
2
of the Broccoli-Tofu Stir-Fry
(page
54
)
.

Eggs, bread crumbs, and partially mashed garbanzo beans are the backbone of these vegetarian patties. They are spiked with harissa, the North African chile paste that adds spicy heat and hints of smokiness. Look for it in Middle Eastern markets, natural food stores, and some supermarkets with large imported specialty food sections.

Yields
6
servings

NUTRITIONAL INFORMATION

(per serving)

calories
300

fat calories
120

total fat (g)
13

sat fat (g)
2

cholesterol (mg)
60

sodium (mg)
95

total carbohydrates (g)
32

fiber (g)
8

sugars (g)
7

protein (g)
16

vitamin A IUs
6
%

vitamin C
10
%

calcium
10
%

iron
15
%

½
hothouse cucumber, unpeeled, grated

Coarse salt (kosher or sea)

Two 1-inch slices rustic whole-wheat bread, torn into bite-size pieces

2 eggs

4 tablespoon extra-virgin olive oil

1 teaspoon garam masala 1 teaspoon garam masala (
see Cook's Note
,
page 175
)

½
teaspoon harissa

Two 16-ounce cans garbanzo beans, drained, rinsed

2 green onions, minced (including half of dark green stalks)

⅓
cup plain fat-free Greek-style yogurt

1 cup plain fat-free Greek-style yogurt

2 green onions, minced (including half of dark green stalks)

1 tablespoon fresh lemon juice

1 teaspoon chopped fresh mint

1 teaspoon chopped fresh cilantro

1 teaspoon minced garlic

1 teaspoon harissa

GARNISH
thinly sliced dark green stalks of 1 or 2 green onions; coarse salt such as fleur de sel; freshly ground black pepper; lime wedges

OPTIONAL GARNISH
12 pita chips

1
.
Preheat the oven to
350
degrees F. Put the cucumber in a colander; sprinkle it with a little salt and set aside to drain.

2
.
To make the patties: Pulse the bread in a food processor until coarse crumbs form. Spread them on a rimmed baking sheet. Toast in the oven until they are dry and golden brown, about
10
minutes, checking after
5
minutes and tossing the crumbs to help them evenly brown. You should have about
½
to
⅔
cup crumbs.