Onions and garlic are staples in most kitchen. However, many cooks overlook the leek, a less well-known cousin in the allium family. Leeks look like giant green onions and can be used instead of green onions in many recipes. Leeks are milder than most other alliums and have a sweet, oniony flavor that adds depth to soups, stews, pastas, and more!
Like other vegetables, leeks are nutrient dense with just 54 calories per cup along with 1 gram of protein, 13 grams of carbohydrate and 2 grams of fiber.
If you are unfamiliar with leeks, it is time to get acquainted on how to prepare and enjoy this flavorful veggie.
When purchasing and storing leeks:
- Look for leeks with tight, bright-green tops that are not wilted. The white bases should be bright white. Yellowing is a sign of age.
- Leeks will last up to two weeks when loosely wrapped in plastic and kept in the fridge. Do not wash or trim them until you’re ready to use.
Leeks need to be cleaned well!
- Leeks grow in sandy soil so cleaning them prior to cutting is important to remove grit than can collect between the layers of the plant.
- Some cutting of the leek is required prior to cleaning to remove all the grit. Wash cut leeks under running water, making sure to peel back the layers. Alternatively, place in a colander and rinse under cool running water, tossing the leeks to remove and dirt and debris.
- Make sure to wipe down your cutting board before returning your washed leeks.
To cut a leek:
- Trim off the root end. Be careful not to cut off any more of the tender white portion than necessary. You will know if you got the root completely off if you can see every concentric ring of the leek’s layers, all the way from edge to center.
- Trim the tough green tops. The tops are usually too fibrous for cooking and eating. The tops have great flavor and can be frozen and used for making stocks, soups, and broths.
- Trim off any outer layer that are withered, damaged, or otherwise beyond salvation.
- Cut leeks into strips or half-moons, depending on how you plan use them in your recipe.
Leeks are extremely versatile. They have a milder flavor than onions.
Texture-wise, they don’t break down like onions and end up more like a cabbage consistency when cooked. Enjoy leeks on their own or include in a recipe.
- Grill: Slice leeks in half lengthwise, rinse and dry them well, and grill both sides on medium-high until well-charred and tender.
- Roast: Halve leeks lengthwise, chop them into 1-inch chunks, and wash. Toss with olive oil, salt, and pepper and bake at 425° for about 20 minutes, or until they’re tender. Roasted leeks develop an earthy, caramel flavor.
- Include leeks with other veggies like carrots, mushrooms and Brussels sprouts when roasting
- Sauté: Follow the cutting method above, heat olive oil in a large skillet over medium heat. Add the leeks and cook, stirring occasionally, until they soften, about 5 minutes
- In Salads: Enjoy leeks raw, thinly sliced as a salad topping
- In Potatoes: Swap out leeks for garlic in these Classic and Creamy Mashed Potatoes. Or, just add sliced leeks to boiling potatoes and incorporate the leeks into the potatoes when mashing.
- In soups: Leeks are famous for their ability to add depth to soups, stews, and stock.
- Try this mellow and satisfying Cauliflower and Leek Soup. Just a touch of coconut milk gives the soup a creamy texture, without a lot of fat.
- This Butternut Squash and Leek Soup is a satisfying choice for a nutritious and delicious meal in a bowl.
- This aromatic Vegetarian Soup that includes leeks is light and flavorful. Plan to make this soup in advance of your meal and let the flavors meld overnight.
- In pot pie: The ultimate comfort food.
- Chicken Pot Pie will have the whole family looking forward to Sunday dinner. Leeks add flavor and texture. Extra veggies keep this healthy recipe low fat and tasty.
- For a meat free option, this Vegetarian Pot Pie will fill your comfort food craving with plenty of vegetables, including leeks, along with a almond milk based creamy sauce.
- In dips: Due to their mild flavor, leeks pair beautifully in creamy dips with bolder ingredients like garlic, bacon, or artichokes. For a super smooth dip, cook the leek beforehand so it will have a softer texture.
