Garden leek, a healthy vegetable surrounded by legends. Why should you include it in your diet?

Leek is not only tasty, but also has many health benefits.

Which ones are they?

And how to prepare it properly?

You will learn all this and much more in our article!

What is a leek?

Leek, or garden leek, is a member of the same family (Allium) as onions, garlic or chives. This bulbous vegetable looks like a spring onion but is much larger. Its white base turns from light green to dark green at the top. Its mild taste and easy preparation make it a popular addition to soups, sauces and appetizers, but it can also be a great side dish on its own if you gently fry it. The taste can be compared to that of a delicate onion, which is slightly sweet. The younger the leek, the finer its flavor and texture.

Three fresh garden leeks.

Health benefits of eating leeks

Leek has many health benefits such as:

It contains a lot of nutrients

Leeks are nutrient-dense, meaning they are low in calories but high in vitamins and minerals, especially magnesium and vitamins A, C and K. They also boast smaller amounts of fiber, copper, vitamin B6, iron and folic acid.

It is loaded with beneficial plant compounds

Leek is a rich source of antioxidants, especially polyphenols and sulfur compounds. Antioxidants fight oxidation, which damages our cells and contributes to diseases such as diabetes, cancer and heart disease.

It helps reduce inflammation and supports heart health

Leeks contain heart-healthy plant compounds that have been shown to reduce inflammation, cholesterol, blood pressure, blood clot formation and the overall risk of heart disease.

It helps with weight loss

Like most vegetables, leeks can promote weight loss. It has very few calories and is also a good source of water and fiber, which prevents hunger and promotes a feeling of fullness.

Supports healthy digestion

Leeks are a good source of soluble fiber, which nourishes the beneficial bacteria in our gut. These bacteria, in turn, reduce inflammation and support digestive tract health.

Other potential health benefits

  • Lowers blood sugar.
  • Supports brain function.
  • Fights infections.

Lactating mothers should avoid eating leeks. It has been found that leeks reduce the secretion of breast milk.

Nutritional values of leeks

In the following table, see a comparison of the nutritional values of raw and cooked leeks in 100 grams.

Nutritional values Raw leek
Boiled leeks
Energy 61 kcal 88 kcal
Fats 0.3 g 3 g
Carbohydrates 14 g 15 g
Sugars 3.9 g 4.1 g
Fiber 1.8 g 1.9 g
Proteins 1.5 g 1.6 g

Vitamins and minerals in leeks

Also look at the amount of minerals and vitamins that 100 grams of raw vs. contains boiled leeks.

Vitamins and minerals Raw leek (100 g) Boiled leek (100 g)
Vitamin A 83.00 mcg 94.00 mcg
Vitamin B1 0.060 mg 0.056 mg
Vitamin B2 0.030 mg 0.030 mg
Vitamin B3 0.400 mg 0.396 mg
Vitamin B6 0.233 mg 0.236 mg
Folates 64.00 mcg 57.00 mcg
Vitamin C 12.0 mg 10.6 mg
Vitamin E 0.92 mg 1.27 mg
Vitamin K 47.0 mcg 51.4 mcg
Calcium 59.00 mg 62.00 mg
Copper 0.12 mg 0.12 mg
Iron 2.10 mg 2.19 mg
Magnesium 28.00 mg 29.00 mg
Phosphorus 35.00 mg 37.00 mg
Potassium 180.00 mg 188.00 mg
Selenium 1.00 mcg 1.10 mcg
Sodium 20.00 mg 152.00 mg
Zinc 0.12 mg 0.13 mg

Where can we buy leeks and how to choose them correctly?

Leeks are usually sold loose, so they have a longer shelf life. Plastic would promote rot. You can get it all year round, but the main season is in summer for summer leek varieties, autumn varieties are eaten from September to the end of the year, and winter leeks are harvested from October to early March. You can also easily grow leeks in your garden. If you don’t grow leeks, buy them in a supermarket or market.

Consider the following factors when choosing leeks:

  • Choose leeks with clean white bulbs that should be intact and not cracked or bruised in any way, with firm, tightly coiled dark green tops .
  • Check the center of the leek for hard seeds by gently squeezing.
  • Avoid leeks with wilted or yellowed tops .
  • Since you will only be using the white and light green parts for cooking, look for leeks with a lot of white .

How to store leeks?

Leeks can give off an aroma that can be absorbed by other foods in your fridge. To prevent this, do not cut or wash leeks before storing. Wrap it lightly in plastic wrap to trap odors and moisture and store in the vegetable drawer of the refrigerator. Depending on freshness, leeks can be stored from five days to two weeks . However, on about the seventh day, the leaves start to turn yellow. You can trim them to extend the freshness of the leeks for a few more days. In general, larger leeks spoil sooner than smaller ones. The ideal conditions for leek storage are temperatures around 0 degrees Celsius . If the temperature is too high, the leek will turn yellow earlier.

Cooked leeks should be stored covered in the refrigerator and used within one to two days.

Leeks are not good candidates for freezing or canning unless you plan to use them in soups or similar recipes. Freezing tends to turn it to mush and imparts a bitter taste. However, if you decide to freeze leeks, proceed according to the following instructions:

  1. Clean the leek and trim the roots.
  2. Cut it into small rings and blanch by blanching the rings in boiling water for 40 seconds and then placing them in cold water.
  3. This will help it retain its freshness, appearance and taste.
  4. Dry the rings well with a kitchen towel, lay them out on a baking sheet in one layer and put them in the freezer.
  5. After two hours, put the leeks in a practical freezer container with a lid.
  6. This way it will last up to 10 months in the freezer.
  7. If you want to use frozen leeks, just fry them in a pan or add them to boiling water.
Garden leek cut into slices in a bowl and other slices scattered next to it.

How to use leeks in the kitchen?

Leeks are versatile. It can be boiled, stewed, fried and baked . You can fry it in butter or olive oil or caramelize it. Incorporate it into a dish or enjoy it alone as a vegetable side dish. However you cook it, it’s important to avoid overcooking it, as it will be mushy, even a bit slimy. The aim is to cook the leek until soft, although you should still use a bit of force to pierce it with a fork. Leeks are usually added to the recipe towards the end of the cooking time.

It tastes great in combination with chicken and ham and is especially delicious in recipes that contain cheese and cream . You’ll also often find it paired with cauliflower and cabbage , as well as basil, parsley, sage, and thyme. Leeks are also a key ingredient in bouqet garni , used to flavor broths, soups and sauces.

Raw leeks are also a popular part of the salad, which you can cut into crescents and use in burgers or various sandwiches . The bigger the leek, the more pronounced the taste. So if you prefer milder flavors, choose a smaller leek.

Leek dish served on a round tray with fork and spoon.

How to prepare and cut leeks before cooking?

How you cut the leek will vary depending on how you cook it. However, you can be inspired by our procedure.

  1. First, rinse the leek thoroughly under cold water and dry it with a paper towel, as it collects a lot of dirt.
  2. Alternatively, it can be soaked in a bowl of cold water for 30 minutes and the process repeated until the water is free of impurities.
  3. Then cut the leek in half lengthwise.
  4. Separate the dark green tops from the white and light green parts on a cutting board.
  5. Then cut off the fibrous roots and dark green leaves.
  6. Next, continue chopping the white and light green parts.
  7. Place them cut side down on a cutting board and cut them into thin crescents.
  8. Once you have chopped all the leeks, add the slices to the colander.
  9. Rinse them under cold running water to remove any dirt.
  10. Then use a paper towel to dry everything.
  11. Let the leeks sit for about 5 minutes before cooking – this will allow them to develop their nutritional benefits.
Two chopped garden leeks on a cutting board with a knife next to it.

You won’t use the hard tops in most leek recipes, but don’t throw them away! They add a delicious onion flavor to the homemade broth. Store them in an airtight bag in the freezer until you’re ready to use them.

  • To grill leeks, cut them in half lengthwise, rinse well, pat dry and grill on both sides over medium-high heat until well browned and soft.
  • If you are baking it, cut it in half lengthwise, cut it into 2.5 cm pieces and wash it as described above. Then drizzle the pieces with olive oil, salt, pepper and bake at 220°C for about 20 minutes or until soft.
  • To fry it, follow the slicing method described above and heat a little olive oil in a large pan over medium heat. Add the leeks and sauté, stirring occasionally, until softened, about 5 minutes.

With these basic ways to prepare leeks, you will be able to enjoy them as a side dish or add them to a variety of recipes that you love.

Tips for using leeks in recipes

  • In soups. Leeks are known for their ability to add depth to soups. You can add it, for example, to oyster mushroom soup or creamy mushroom soup, or prepare a luxurious leek soup from it.
  • In pasta. You can also use leeks in one of our recipes for stuffed canneloni .
  • In risotto. As leeks combine beautifully with the flavors of chicken, cream and cheese, enjoy them in one of our chicken risotto recipes .
  • With eggs. Add sautéed leeks to an omelet, scrambled eggs or a vegetable frittata. The leek and radish pie is also amazing.
  • In the stuffing. Try some of our recipes for Easter stuffing , where leeks are perfect.
  • For pizza. Make your own homemade pizza and top it with sautéed leeks.
  • In spreads. Get inspired by our excellent recipes for leek spreads 7 times differently.

A cold soup of French origin is popular. It is called “vychyssoise” and is prepared by boiling leeks and potatoes, pureeing them and mixing them with cream and chicken stock.

French Vychyssoise soup served in a bowl and garnished with fresh herbs.

What to replace the leek with?

If you don’t have leeks on hand right now, don’t panic. You can replace it with, for example:

  • spring onion,
  • shallot,
  • regular onion (but use less than the recipe calls for, as onions have a stronger flavor than leeks).

Leek vs. spring onion

Characteristics Leek Spring onion
Taste Sweeter, slightly sour. More pronounced and pungent.
Use in the kitchen Rather, it is boiled because cooking softens it. It is added fresh to dishes, as it becomes more slimy when heated.
Appearance Larger. Thinner and smaller.
Leaves Fibrous and strong. Thin, narrow and porous.

How are leeks grown?

When to plant leeks?

Leeks can be planted in the bed around the last spring frost, which is sometime in April in our country. Young plants survive a mild frost, and mature plants can withstand even severe frosts. You can sow seeds in the box from about mid-February.

Where to grow leeks?

Choose a sunny location with rich, well-drained soil. Leek has shallow roots, so be careful when growing other plants near it. And also try to keep the area free of weeds. Gardeners with limited space can plant shallow-spicing, fast-growing salad greens among the leeks.

How to plant leeks?

Plant the seeds about 1/4 inch deep and 6 to 8 inches apart. When planting seedlings, mound the soil around the stem up to the first green leaf. Rows should be at least 30 cm apart. A supporting structure should not be necessary.

How to care for leeks?

  • Leek prefers a lot of sunlight. At least six hours of direct sunlight on most days is ideal for it. Too little sun can result in weak and floppy growth.
  • A well-drained loamy or sandy soil with a slightly acidic to neutral soil pH is best for leeks. Nutritious soil is also key to healthy growth, so consider adding organic matter or rich compost to your soil.
  • Leeks have a shallow root system and need to be watered frequently – about an inch a week – to thrive. In most environments, weekly deep watering will suffice. However, if you live in a warm climate or experience particularly hot weather, you may need to increase your watering.
  • Leeks generally do not require pruning during the growing season. However, it is important to remove any dead or diseased leaves as soon as possible so that they do not weaken the whole plant.

How to harvest leeks?

Leeks are ready to harvest when the stem is wider than about 2.5 cm and firm. You can get it out of the soil by twisting and pulling or digging.

How to grow leeks in pots?

Growing leeks in a pot is a good option if you don’t have enough garden space. Choose a container that is about 30 cm wide and 45 cm deep. You can add more than one plant to the container as long as there is about 15 cm of space on each side. Make sure the container has enough drainage holes. An unglazed clay pot is ideal, as it will allow excess soil moisture to evaporate through its walls.

Garden leek planted in soil in the garden.

Varieties of leeks

There are many varieties of leek, a general division into 3 types will suffice:

Summer leeks

It grows faster and reaches a height of up to one meter. It can be harvested as early as July, but is normally harvested in August and September.

Autumn leeks

It should be sown from mid-February to mid-March. The harvest then takes place in October and November.

Winter leeks

It is shorter but stronger. Just sow it in April and the harvest then starts in March and ends in May of the following year.

The history of leeks

Leeks have been consumed throughout most of human history and formed part of the Egyptian diet from around the second millennium BC. Leek is also described in the Hebrew Bible, was a favorite of the Roman emperor Nero and was cultivated in Mesopotamia.

But it is mainly associated with the Welsh. So much so that it is even one of the national emblems of Wales . And why is that so? He was one of the main reasons why the country won during the Battle of Heathfield in 633 AD According to one version of the story, a Celtic monk named David convinced the army to distinguish themselves from their enemies by wearing leeks in their helmets (the battle took place in a leek field) . To everyone’s surprise, this identification tool helped them win the battle. Another version of the story claims that it was the idea of King Cadwaladr of Gwynedd. In any case, leeks are still a symbol of good luck in Wales. It is worn annually by the Welsh on March 1 to celebrate St. David’s Day.

Leeks are also popular in Ireland . There is an old Irish legend that says Saint Patrick comforted a dying woman. She told him that she had a vision of an herb floating in the air and it was revealed to her that if she did not eat it she would die. It was a leek. Saint Patrick supplied it to her and she was cured.

Milan & Ondra

We are both fans of good food and enjoy cooking. On this website, we want to inspire you with traditional, but also less common recipes. We will be happy if you try our recipes and let us know how you liked them. Bon appetite! :)