Why Leeks are Awesome (+ a Gratinéed Leeks Recipe) (2024)

FAQs

Why are leeks so good for you? ›

Leeks are rich in flavonoids, especially one called kaempferol. Flavonoids are antioxidants and may have anti-inflammatory, anti-diabetic, and anticancer properties, as well as other health benefits. Definite proof of these health benefits of leeks will depend upon future studies with humans.

Leeks are alliums, so they're related to garlic, chives, shallots, and onions. Tasting them, you can tell. They have a sweet, oniony flavor that adds depth to soups, stews, pastas, and more!

I recommend trimming off at least half of the uppermost dark green leek pieces: At the very top, they're pretty leathery and just not that tasty. But the lowest inch or two of dark green pieces - right where the dark green meets the white portion of the vegetable - are much more tender and easier to cook with!

Season leeks with soy, maple, sesame oil, and mirin. Top with sliced garlic and a few knobs of butter around the outside of the pan. Add just enough stock to cover leeks halfway, bring to a boil and pop into over to roast until caramelized and tender when pierced with a knife.

Risks of Eating Leeks

People who are sensitive to FODMAPs may experience digestive symptoms, such as bloating, diarrhea, and gas after consuming high-FODMAP foods. People with certain digestive conditions, like Irritable bowel syndrome (IBS), are more likely to be intolerant to FODMAPs.

Avoid leeks with cuts or bruises. The dark green tops of leeks should look fresh. Avoid leeks with yellowing or wilting tops. Choose smaller, younger leeks when you want to eat them uncooked.

Leeks contain high amounts of vitamin C compared to onions. Leeks also contain vitamin A, while onions do not. In 100 grams of onion there are 40 calories, 1.1 grams of protein, 0.1 grams of fat. 9.3 grams of carbohydrates, 1.7 grams of dietary fiber and 4.2 grams of sugars.

Leek is an expensive crop to grow, because it is labor intensive. Hand labor is required for all stages of production including: transplanting, weeding, harvesting, washing and packing.

You can either: Eat Them Raw: Like onions, raw leeks have a pretty strong flavor. But when they are very thinly sliced, they can be a nice garnish for soups, salads, roasted veggies, meats, fishes, or other dishes. Or you can also mix them into green salads, dips, or salad dressings.

If your leeks have gone bad, they'll often exhibit a few tell-tale signs. They may show signs of discoloration, becoming yellowed or darkened. A rotten smell or a slimy texture is a clear indicator that your leeks are no longer good to eat.

Why do you soak leeks in water? ›

To be properly cleaned before cooking, leeks must be topped and tailed (roots discarded, dark-green parts removed), and the white and light-green parts sliced thin and left to swim in a water bath so as to encourage the removal of any clinging dirt.

Leeks are part of the Allium family (which also includes onion, chives, and garlic) and are poisonous to dogs and cats. Garlic is considered to be about 5-times as potent as onion and leeks. Certain breeds and species are more sensitive, including cats and Japanese breeds of dogs (e.g., Akita, Shiba Inu).

Arrange the leeks in one layer in a baking tray or earthenware dish and roast in the preheated oven for about 10 minutes until golden and almost caramelized. Keep your eye on them - I've seen many chefs burn baby leeks when cooking them this way and it drives me mad!

A leek soup recipe typically calls for keeping the white ends and discarding the green tops, but add the tops to the mix and you'll have an extra green layer of flavour. Cut the greens along the grain thinly, shred them if possible and add them to your soup before the other ingredients.

They're a good source of vitamin K, which may help reduce the risk of osteoporosis, in addition to aiding in blood clotting for wounds and supporting heart health. They're high in fiber, which helps promote regularity and a healthy digestive system.

Leek is richer in some vitamins and minerals compared to onion. In 100 grams of leeks, there are 2.1 g of iron — 10 times more than the amount found in onions. AgroWeb.org data on onions and leeks show that the calcium content of leeks is higher, with the exception of green onions.

Leeks are an excellent source of vitamin K and a good source of vitamin A and manganese. Vitamin K is essential for bone building and blood clotting. Vitamin A is vital for vision, reproduction and immune system function and plays a significant role in normal functioning of the heart, lungs and kidneys.

Packed with dietary fibre and prebiotics, leeks play a vital role in supporting a healthy digestive system. The fibre content in leeks promotes regular bowel movements, aiding in the smooth passage of waste and preventing constipation.

Leeks belong to the allium family along with garlic, shallots, and all types of onions. The sharp flavor of raw leeks turns sweet and mellow when they're cooked—so sweet and mellow, in fact, that they can be eaten on their own, like a vegetable.