per 100 grams
Carbohydrates 14.2 g
14.2%
Proteins 1.5 g
1.5%
Fats 0.3 g
0.3%
Water 83 g
83%
Fiber 1.8 grams
Trans Fats 0 ug
Ash 1.1 grams

Leeks

61 Calories per 100g

and how people use it

What is a Leek?

A leek (Allium porrum, also Allium ampeloprasum var. Porrum, family Liliaceae) is a vegetable belonging to the onion and garlic family, typically having a deep green, strappy, mild flavored stalk and white bulb. It is related to the garlic and onion and, like them, has a long history of culinary use throughout the Mediterranean, Middle East, and North Africa. Today, leeks are commonly found in the kitchen of most home cooks across the globe, and have been incorporated into traditional recipes for soups, stews, salads and side dishes.

Where Do Leeks Originate From?

The oldest records of leeks date back to ancient Egyptian times, where they were cultivated as a vegetable for at least 3,000 years. They were even a favorite of the pharaohs, said to be part of their immortality diet! From Egypt, they spread throughout the world, becoming especially popular in the Middle East and Europe, where they were incorporated into traditional dishes such as omelettes, soups and stews.

What Makes Leeks Such a Popular Vegetable?

Despite their age-old heritage, leeks are still popular today, owing to their versatility and flavor. Compared to other members of the onion and garlic family, leeks are mild in flavor, so they can be cooked in a myriad of ways without overpowering a dish. They also have a unique texture; some consider them "fleshy" and others find them crunchy. Like onions and garlic, there are also varieties of leeks that boast different flavors, from creamy and buttery to slightly sweet and earthy.

Their versatility means that leeks can be used in a variety of dishes from soups and stews to salads and side dishes. They can also be served raw or braised. Most often, leeks are used in French-style cooking, where their mild flavor and delicate texture act as a delicate background for rich sauces and hearty dishes.

How Can You Prepare Leeks?

When it comes to cooking with leeks, there are a few techniques you need to master. Cleaning leeks is a key step, as they often collect dirt and sand in their tough outer leaves. To make sure they are fully clean, simply cut off the tough green leaves and discard them. Then, cut the white end into pieces and rinse them off with cold water. If you want to get extra thorough, you can soak them in cool water for five minutes, then drain and dry them with a paper towel.

Once you have clean leeks, you can prepare them in a variety of ways. Lighter cooking techniques like sautéing or boiling are some of the most popular methods, but you can also roast them in the oven, steam them, add them to soups, or even eat them raw.

Cooked leeks are incredibly versatile and can be used as a base for dozens of dishes. They make a delicious side dish when caramelized and roasted in olive oil with a sprinkle of herbs, and they can be used as a flavor-packed topping for burgers and sandwiches. You can also purée leeks and use them as a creamy base for nutrition-packed soups.

The Bottom Line

Leek is a nutritious and versatile vegetable with a mild flavor and delicate texture. It has been part of the human diet for thousands of years, but is still a top choice for many home cooks today. From soups and stews to sides and salads, leeks bring flavor and nutrition to any dish. To prepare leeks correctly, begin by cutting off the tough green leaves, then rinse or soak them, and cook them however you wish. Once cooked, you can enjoy this veggie on its own as a side dish or use it as an ingredient for dozens of delicious recipes.