Off a diet

Non-diet nutrition & living

Leeks

Nutritional information, cooking methods, facts and anything else you need to know about leeks.

Overview

Leeks belong to the Allium vegetables which include onions, garlics, shallots, scallions and chives.

They have a white, light green and green part. Their dark green part is usually discarded because it has a rough texture. But it can also be used for vegetable broths.

Their taste resembles that of onions but it’s sweeter and milder. At their raw state, they are crispy. When thoroughly cooked, they become soft and mashable.

History

Leeks originate in Central Asia and they have been been consumed by Egyptians and Romans since the ancient years. They are widely reported to have been the Roman Emperor Nero’s favorite vegetable. The cultivation of leeks spread to the rest of Europe during the Middle Ages and was introduced to North America by the first settlers.

It is the national vegetable of the country of Wales and it appears on their national emblem.

In French, it is called poireau. Yes, it sounds just like Agatha Christie’s famous detective and there are rumors that he was actually named after leeks! Just rumors, though.

In season

Autumn, Winter, Spring (October to April).

Nutritional value

Rich in Vitamin K. Just one serving of leeks gives us almost half of the Recommended Daily Intake.
Good amounts of Vitamin A. It also contains carotenoids like Beta-carotene, lutein and zeaxanthin.
Substantial amounts of Vitamins C and B6, folate, manganese and iron.
A good source of dietary fiber, including inulin, a natural prebiotic.

Health benefits

Leeks have a great antioxidant capacity. This is due to their content in Vitamin C, carotenoids and flavonols which are all powerful antioxidants. Since they belong to the same family as garlic and onions, they also contain sulphur compounds, which can have a beneficial effect on heart and blood vessels health. Their significant content in Vitamin A contributes to skin and eyes’ good health. Their fiber and inulin content promote gut health and may actually have cancer prevention properties according to studies..

How to use

Wash the leeks well. Cut the root and the dark green leaves and rinse them again under running water because they tend to retain dirt between the layers of their leaves. Cut them in slices or chop them, according to your recipe.

Cooking methods and recipe uses

Raw. Add them to salads. Make sure you use only the white part. Cut them in small pieces and divide the layers.
Blanched or sautéed.
Boiled or steamed.
As a side dish or added to omelets, fritattas, soups and purées.
In pies, tarts, quiches.
In pasta and rice recipes.

Note: If you are interested in their antioxidant capacity, you need to choose your cooking method carefully. According to a study, boiling has a negative effect on their total phenolic content, whereas blanching and steaming only affected the content of the sulphur compounds.

Storage & Freezing

Store them unwashed, in a plastic bag, in the vegetable compartment of the refrigerator. They can last for 7 to 10 days.

You can freeze the white part of the leeks and even the upper light green part if your leeks are tender. After you wash them and cut off the root and green leaves, you can freeze them whole if you intend to boil them and use them in purées or soups. You can also freeze them sliced or chopped and use them in recipes unthawed. When thawed, they become soft and they cook faster.