Leeks 101 – The Basics (REVISED)
About Leeks
Leeks are members of the Allium plant family, as are onions, scallions, garlic, shallots, and chives. They are native to the eastern Mediterranean and the Middle East regions. Leeks look like giant scallions (or spring onions), with a bulbous while flesh base, and leafy green tops. However, unlike onions, the bulbous end is not round, but just slightly larger than the stem nearest the roots. Leeks with rounded bulbs are older. Leeks have the mildest flavor of members of their plant family. They add a hint of garlic and onion to dishes they’re used in. Leeks can be eaten raw or cooked. Today, the biggest producers of leeks are Indonesia, Turkey, France, Republic of Korea, and Belgium.
Nutrition and Health Benefits
Leeks are a nutrient-dense food, meaning they are low in calories but high in nutrients. They are high in Vitamin A (from carotenoids), Vitamin K, Vitamin C, manganese, Vitamin B6, copper, iron, and folate. They also have notable amounts of Vitamins B1, B2, B3, B5, E, and magnesium, calcium, potassium, phosphorus, and fiber. They are also rich in flavonoids, which serve as antioxidants, protecting the body against harmful free radical molecules. With leeks being members of the allium family (like onions and garlic) and so rich in nutrients, they have health-promoting properties that benefit us in a number of ways.
Protection Against Cancer. Foods in the allium family have been associated with a lower risk of some cancers. Studies have found that those who eat a lot of garlic, shallots, chives, onions, and leeks have a reduced risk of developing cancers of the prostate, stomach, colon, and esophagus. It is believed that the antioxidants in these foods contribute to this beneficial effect.
Cardiovascular Health. The flavonoids and other antioxidants in leeks are associated with a lower risk of heart disease. They have positive effects on blood pressure, vascular function, and cholesterol levels, all which affect the health of our heart and cardiovascular system. They also help protect blood vessels and cells from oxidative damage, which helps to protect the heart and prevent disease.
Leeks also contain a high amount of folate, which reduces homocysteine in the blood. Keeping homocysteine levels down directly lowers our risk of heart attack and stroke.
Bone Health. Leeks are exceptionally high in Vitamin K, a nutrient that is crucial for maintenance of healthy bones. Ample intake of Vitamin K has been shown to reduce the risk of osteoporosis and help build denser bones. Leeks also contain a fair amount of calcium, which is well-established as being needed for healthy bones.
Improved Gut Health. Leeks are rich in prebiotic fiber that feeds beneficial gut bacteria. This type of fiber helps to enhance nutrient absorption, and stimulate the movement of food through the intestines along with the secretion of digestive fluids, which aids in the elimination of waste matter from the body. High-fiber foods, such as leeks, can help to reduce inflammation in the intestines.
Protection from Anemia. Being rich in both Vitamin C and iron, leeks can help to protect us from anemia. It is well established that Vitamin C helps in the absorption of plant-based iron (non-heme iron), which can contribute to our iron stores in the body. Eating plant foods rich in both Vitamin C and iron, such as leeks, on a regular basis can help to protect us from iron-deficiency anemia.
Eye Health. Leeks contain lutein and zeaxanthin, two carotenoids that are known to reduce the risk of cataracts and age-related macular degeneration. These conditions are commonly found in older people, and can seriously impair vision and negatively impact quality of life. Regularly eating foods that contain these nutrients can help to protect our vision as we age.
How to Select Leeks
When shopping for leeks, look for ones with dark green leaves that are crisp and free of blemishes. Smaller leeks will be more tender than the larger ones. Avoid ones with dried roots as they are older and not as fresh.
How to Store Leeks
Store leeks uncut and unwashed, wrapped in a paper towel within a plastic bag in the refrigerator. Do not trim or wash leeks until you are ready to use them. If purchased when freshly harvested, they may keep for up to two weeks when stored properly. If you are not sure of their age when bought, try to use them within five days to ensure their freshness.
How to Prepare Leeks
Leeks are grown in trenches that are filled with soil as the plant matures. This keeps the bulb white, but causes dirt to collect between the layers of the plant. As a result, leeks must be cleaned carefully to avoid getting dirt in food. Several methods can be used:
Method 1: Trim off the roots and the tough, dark green tops of the leaves. If the outer layer is wilted or discolored, peel it away and discard. Slice the leek completely in half lengthwise. Separate the leaves and rinse them well under running water. The leeks can then be sliced into desired size pieces.
Method 2: Quarter or halve the leek lengthwise, leaving the root end intact by cutting lengthwise from about one inch up from the root end. Fan the stalks outward and rinse them under running water while rubbing the leaves with your fingers to remove dirt. This works well if using the leek whole in a recipe.
Method 3: If you need sliced leeks, slice them crosswise and wash the pieces well in a bowl of water or in a colander under running water. Repeat this process until you see that all dirt has been removed.
However you choose to wash the leeks, just be sure you wash them thoroughly because there will very likely be dirt between the layers.
How to Preserve Leeks
To freeze fresh leeks: Wash them thoroughly to remove any grit between the layers and allow them to air dry as much as possible to remove water. Remove the outer tough layers, cut off the root end and chop the leeks into desired size pieces. Place them in a labeled freezer bag and store in the freezer. They should keep well for 5 to 6 months. It is helpful to know that frozen leeks will be soft when thawed, so they are best used in cooked applications rather than raw.
To dehydrate fresh leeks: Wash the leeks very well to remove any grit between the layers. Remove the roots and tough green tops. Cut them into ¼-inch crosswise slices. Dehydrate at the temperature recommended by the manufacturer of your dehydrator (usually between 130F and 145F) for 6 to 8 hours. When done, the slices should feel dry and crisp, and have no sign of moisture inside when broken open.
Tips and Ideas for Using Leeks
* The layers at the base of leeks can harbor a lot of dirt. Be sure to carefully rinse away all the dirt or sand between the layers with cold water before using them for food preparation.
* Leeks can be used in place of onions in any dish, raw or cooked imparting a mild onion flavor.
* Add finely chopped raw leeks to salads.
* For an easy side dish, sauté leeks with fennel and a little thyme. Garnish with fresh lemon juice.
* Add leeks to a vegetable mixture before roasting them.
* Use leeks to flavor beans, soups, and stews.
* Dress up your mashed potatoes with leeks. Add chopped leeks to potatoes as they are being boiled. Mash the leeks along with the potatoes for delicious added flavor.
* Make vichyssoise, a cold soup made from puréed cooked leeks and potatoes.
* Add leeks to broth and stews for extra flavoring.
* Serve sautéed leeks over your favorite fish dish.
* Braised leeks sprinkled with fennel seeds or mustard seeds make a wonderful side dish for fish, poultry or steak.
* Add sliced leeks to your favorite omelet or frittata recipe.
* Leeks can be fried, braised, boiled in soups or stocks, roasted in an oven, and even caramelized like onions. When cooking, try not to overcook them, as that will make them mushy. Cook them until fork crisp/tender.
* One pound of leeks is about 2 large leeks. This is about 2 cups trimmed and chopped, or 1 cup cooked.
* If you have a recipe that calls for leeks and you don’t have any or don’t have enough, the following may be used as substitutes: green onions or scallions, shallots, sweet or storage onions (they will impart a stronger flavor), ramps or wild leeks (they will impart a stronger flavor than cultivated leeks).
Herbs and Spices That Go Well with Leeks
Basil, bay leaf, capers, chervil, dill, garlic, ginger, lovage, mint, mustard, oregano, parsley, pepper, rosemary, saffron, sage, salt, sorrel, tarragon, thyme
Foods That Go Well with Leeks
Proteins, Legumes, Nuts, Seeds: Beans (esp. cannellini, fava, green, white), chestnuts, chicken, eggs, ham, lentils, peas, pumpkin seeds, tofu, walnuts
Vegetables: Artichokes, asparagus, beets, bell peppers, cabbage, carrots, celery, chives, fennel, kale, mushrooms, onions, potatoes, pumpkin, scallions, shallots, spinach, squash (winter and summer), tomatoes and tomato sauce, turnips, watercress
Fruits: Lemons, olives, oranges
Grains and Grain Products: Barley, bread crumbs, quinoa, rice, wheat berries
Dairy and Non-Dairy Products: Butter, cheese (esp. blue, cheddar, feta, goat, Gorgonzola, Gruyere, mozzarella, Parmesan, ricotta), coconut milk, cream, crème fraiche, yogurt
Other Foods: Mustard (prepared), oil (esp. hazelnut, olive, peanut, walnut), romesco sauce, vinegar (esp. white wine)
Leeks have been used in the following cuisines and dishes…
Casseroles, custards and flans, gratins, pasta, pesto, pizzas, risotto, salad dressings, salads, sauces, soups, soy sauce, stews, stir-fries, stocks, tarts
Suggested Food and Flavor Combos Using Leeks
Add leeks to any of the following combinations…
Blue Cheese + Thyme
Butternut Squash + Thyme
Carrots + Celery + Onions
Celery + Onions + Potatoes + Stock
Cream + Dijon Mustard + Garlic + Thyme + White Wine
Eggs + Cheese [in a quiche]
Fennel + Gorgonzola Cheese
Fennel + Lemon + Thyme
Feta Cheese + Garlic + Nutmeg + Ricotta Cheese + Spinach
Garlic + Lemon
Lemon + Mustard
Onions + Tomatoes
Potatoes + Watercress
Recipe Links
Assorted Recipes Using Leeks … https://www.thespruceeats.com/best-leek-recipes-4001093
Potato and Leek Casserole … https://bakeatmidnite.com/potato-leek-casserole/
More Assorted Recipes Using Leeks … https://www.bonappetit.com/recipes/slideshow/23-favorite-leek-recipes-like-onions
22 Leek Recipes You Have to Try https://www.delish.com/cooking/g869/leeks-recipes/
21 Leek Recipes You’ll Want to Bookmark https://www.foodnetwork.com/recipes/photos/leek-recipe-ideas
Leek Recipes https://www.bbcgoodfood.com/recipes/collection/leek-recipes
20 Tasty Leek Recipes https://www.acouplecooks.com/leek-recipes/
Potato Leek Soup https://www.onceuponachef.com/recipes/potato-leek-soup.html
Leek Recipes https://www.allrecipes.com/recipes/2445/fruits-and-vegetables/vegetables/leeks/
20 Best Leek Recipes the Family Will Love https://insanelygoodrecipes.com/leek-recipes/
Our 13 Best Leek Recipes https://www.thekitchn.com/leek-recipes-63430
Resources
https://www.thespruceeats.com/leek-selection-and-storage-1808073
https://www.canr.msu.edu/uploads/resources/pdfs/leeks_(hni51).pdf
https://www.healthline.com/nutrition/leek-benefits#TOC_TITLE_HDR_2
https://www.webmd.com/diet/health-benefits-leeks
https://draxe.com/nutrition/leeks/
Joachim, David. (2010) The Food Substitutions Bible. 2nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.
MacKenzie, Jennifer, Jay Nutt, and Don Mercer. (2015) The Dehydrator Bible. Toronto, Ontario, Canada: Robert Rose, Inc.
Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.
About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.
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