As well as being an indispensable cooking essential, onions are also a natural summer health remedy, as they are thought to help to alleviate the symptoms of hay fever due to their high levels of quercetin. Onions contain an average of 385 mg/kg of quercetin - three times as much as kale, the next richest source - and over ten times as much as broccoli. The absorption rate from onions is at least twice as good as any other food. In addition, when freshly cut, the natural sulphur containing compounds found in onions also act as an effective pain relief for insect stings.

For further information on British Onions please visit www.britishonions.co.uk

Lentil dahl with spiced onions
Serves: 4
Preparation time: 10 minutes
Cooking time: 30 minutes

Ingredients

• 1 litre/1 ¾ pints water
  
• 1 large white onion, roughly chopped
  
• 2.5cm/1inch piece root ginger, peeled, finely chopped
  
• 1 teaspoon turmeric
  
• 1 teaspoon cumin seeds, roughly crushed
  
• 200g/7oz canned chopped tomatoes
  
• 300g/10oz red lentils
  
• Salt and ground black pepper

Topping

• 2 tablespoons vegetable oil
  
• 2 white onions, thinly sliced
  
• 1 clove garlic, finely chopped (optional)
  
• 1 teaspoon cumin seeds, roughly crushed
  
• 2 teaspoons black onion seeds
  
• One quarter to half teaspoon dried crushed red chilli
  
• Pinch turmeric
  
• 150g/5oz natural yoghurt
  
• Small bunch fresh coriander to garnish

Method

1 Pour the water into a medium saucepan, add the chopped onion, ginger, turmeric and cumin seeds then add the tomatoes and bring to the boil.

2 Put the lentils into a sieve, rinse with cold water, drain and then add to the saucepan with plenty of salt and pepper. Bring back to the boil then simmer for about 30 minutes, stirring from time to time until the lentils are soft.

3 About 10 minutes before you are ready to serve, make the topping by heating the oil in a frying pan, add the onions and fry gently for 5 minutes until softened. Add the garlic, if using, the seeds and spices and fry for 3-4 minutes more, stirring until browned.

4 Spoon the lentils into bowls, top with spoonfuls of yogurt, the onion mixture and torn coriander leaves to garnish. Serve with warmed na’an bread or chapattis.

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Roasted red onion and white bean salad
Serves: 4
Preparation time: 25 minutes
Cooking time: 25-30 minutes

Ingredients

• 4 small red onions, cut into wedges
  
• 2 red peppers, cored, deseeded, quartered
  
• 1 orange or yellow pepper, cored, deseeded, quartered
  
• 6 tablespoons olive oil
  
• 2, 410g/141/2oz cans haricot beans, drained
  
• 75g/3oz chilled sunblush tomatoes in oil
  
• 50g/2oz marinated black olives, optional
  
• Juice of 1 lemon
  
• 1 teaspoon honey
  
• Salt and coarsely crushed black pepper
  
• Small bunch fresh basil or marjoram, finely chopped
  
• 150g/5oz feta cheese, drained, crumbled
  
• 1 cos lettuce

Method

1 Put the onion wedges into a roasting tin with the peppers, drizzle with half the oil and roast in an oven preheated to 200oC/400oF/gas 6 for 30 minutes until the onions are softened and the skins of the peppers blackened.

2 Wrap the peppers in foil and set aside for 10 minutes. Meanwhile, make the dressing by mixing the remaining oil with the pan juices, lemon juice, honey and some seasoning in a small bowl then mix in the herbs.

3 Add the drained beans, onions, drained sun blush tomatoes and olives if using to a salad bowl. Peel the skin away from the peppers, cut into strips and add to the salad. Sprinkle with the feta, then add the dressing and gently toss together. Serve spooned over the lettuce leaves.

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Tandoori chicken kebabs
Serves: 4
Preparation time: 25 minutes
Marinating time: 3 hours or overnight
Cooking time: 8-10 minutes

Ingredients

• 1 medium white onion, finely chopped
  
• 2-3 garlic cloves, finely chopped
  
• 2.5cm/1inch piece root ginger, peeled, grated
  
• 1 fresh red chilli, deseeded, finely chopped
  
• 1 teaspoon ground cumin
  
• 1 teaspoon ground coriander
  
• 1 teaspoon garam masala
  
• 1 teaspoon paprika
  
• Half teaspoon turmeric
  
• 200g/7oz natural yogurt
  
• Juice half a lemon
  
• Salt and ground black pepper
  
• 4 chicken breasts, each about 150g/5oz
  
• 4 small red onions, cut into wedges
  

To garnish:

• Lime wedges
  
• Small bunch of coriander

Method

1 Put the chopped onion and garlic into a glass or china bowl; add the ginger and chilli, then the dried spices, yogurt and lemon. Add salt and pepper and mix together. Stir in the cubed chicken and chill in the fridge for 3 hours or overnight if preferred.

2 When ready to serve, thread the chicken on to metal skewers or soaked wooden skewers with the onion wedges.

3 Put on to a lightly oiled grill rack, drizzle with a little extra oil and cook under a preheated grill for 8-10 minutes, or on a barbecue, turning once until the onions are browned and the chicken is cooked through. Arrange on serving plates with lime wedges and sprigs of fresh coriander. Serve with a tomato, red onion and coriander salad and warmed na’an breads.