Shallots are a member of the allium family, just like onions, leeks, and garlic. While often thought of as smaller, milder onions, shallots are their own species and aren’t simply small onions. They have a slightly sweeter edge than most onions, especially when cooked. Scientific Name is Allium cepa var. aggregatum.
Planting & Growing Shallots. Shallots planted in the fall will need a layer of mulch for protection (4 to 6 inches), since shallots grow near the soil surface and have shallow root systems. Carefully remove excess mulch as the soil warms in spring.
They vary in color from golden brown to rose-red, and the inner flesh is pulpy white, with some green coloring. They are probably native to Southeast Asia and moved from there into India and traveled to the Mediterranean region through trade and general crop movement. Shallots have been cultivated for thousands of years, appearing in Greek literature and history. They are also not cultivated in Africa.
They offer an interesting culinary flavor to foods and can be used either fresh or as a pickled vegetable product. They taste somewhat like onions but have a slightly milder taste. However, similar to garlic and onions, shallots cause irritation in the eye when sliced. They are prepared in numerous ways, including deep-fried as a condiment in certain Asian cultures. They are valued not only for their unique flavor and availability but also for their significant nutrient value, which is actually superior to common onions in a number of ways. Let’s take a closer look at some of the nutrients that compose this versatile and popular vegetable.
Health Benefits Of Shallots
Shallots are rich in flavonols and polyphenolic compounds, which are actually in higher quantities in them than in onions and garlic. Furthermore, they also contain dietary fiber, protein, vitamin C, potassium, folate, vitamin A, vitamin B6, and manganese.
Antioxidant
These antioxidants are released when the cell surface is disrupted, which happened during slicing or crushing, similar to garlic. When these antioxidants are released, they form another valuable compound called allicin. This powerful compound helps to reduce cell mutation and various cancers. Studies have connected shallots to a reduction in lung and oral cancers, as well as stomach, colorectal, and breast cancer.
Improve Circulation & Metabolism
The mineral content of shallots is typically higher than that of onions, including iron, copper, and potassium. Iron and copper can help to boost circulation in the body by stimulating the production of red blood cells. With more RBC in the bloodstream, blood circulation increases, bringing more oxygen to important areas of the body and increasing energy, vitality, cell regrowth, healing, and metabolism.
Lower Cholesterol & Improve Heart Health
The combination of potassium, a well-known vasodilator, and the action of allicin, which releases nitric oxide in the body, blood pressure is significantly decreased. A vasodilator relaxes the walls of the blood vessels and allows blood to flow more freely. This prevents clotting and stress on the cardiovascular system, further boosting heart health.
Control Diabetes
Two of the phytochemical compounds found in shallots, allium, and allyl disulfide, have anti-diabetic properties, meaning that they help to regulate the levels of blood sugar in the body. This can be very helpful for diabetics who need to keep their blood sugar levels under control.
Soothe Nerves
The various minerals and vitamins found in shallots, including pyridoxine, can help to stimulate the release of GABA in the brain, which is very important for maintaining low-stress levels and keeping the hormones in the body at the proper levels. If you want to reduce stress or relax your mind, shallots can give you a quick GABA boost. Folic acid is also found in significant quantities in shallots, which is an essential B-vitamin that can help with mental and emotional help by regulating hormonal and enzymatic reactions in the brain.
Culinary Recipe
How to Buy
Like onions, look for shallots that are free of sprouts. The bulbs should be dry and firm, and have a good covering of papery skin.
How to Store
In a cool, dry & well-ventilated place, shallots should keep for at least a month.
How to Use
Shallots are a great substitute for regular onions — many professional chefs, in fact, prefer shallots to their more famous cousins! The great thing about shallots is that their mild flavor doesn’t overpower other ingredients, like onions can very well do.
1. Caramelized Shallots
Ingredients:
6 tbs butter, unsalted
2 pounds shallots, peeled & with roots intact
3 tbs sugar
3 tbs red wine vinegar
1/2 tsp coarse salt, kosher or sea salt work great
1/4 tsp black pepper, freshly ground
Optional: 2 tbs fresh parsley, chopped
Instructions:
1-. Preheat oven to 400 degrees.
2-. In a 12-inch sauté pan, melt butter. Add shallots and sugar to the pan, and toss to coat evenly. Turn heat to medium, and cook until the shallots start to brown, about 10 minutes. Add salt, pepper and vinegar and toss to coat.
3-.Transfer shallots and sauce from the pan into a baking dish. Roast until tender, about 15 to 30 minutes. Sprinkle with parsley if desired and serve immediately.
Recipe Credit: Smitten Kitchen
