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

FAQs

Why are leeks good for you? ›

They are high in vitamin K, which is important for blood clotting and bone health. They also contain vitamins A and C, which are important for a healthy immune system and skin. Leeks are also a good source of folate, a B-vitamin that's essential for cell growth and development.

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!

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.

It is generally safe to eat moderate amounts of leeks as part of a balanced diet. However, if you experience any digestive discomfort or other health problems after eating leeks, you should speak to a doctor or registered dietitian.

They're milder, even though they contain many of the sulfur compounds present in onions that are difficult for some people to digest. But these compounds, also found in green garlic, are the source of many health benefits.

When leeks are sliced or chopped, they can be used in place of onions or shallots in soups, stews, and casseroles. You can also showcase their subtle, sweet flavor in pasta dishes like our Red Lentil Rotini with Silken Leeks and Shiitakes or Vegan Penne with Artichokes, Leeks, and Lentils.

They are tender and have a mild onion flavor with a slightly sweet edge. Leeks may be planted in late February to March for harvest in early- to mid-summer. Alternatively, they may be planted in July for harvest in late fall/early winter. Leek is an expensive crop to grow, because it is labor intensive.

Leeks look like overgrown green onions, but have a milder, more delicate flavor than onions. The white base and green stalk are used for cooking in creamy soups, fresh, stocks and more.

Leeks should never be browned, or overcooked, because it will turn them into slimy mush. Instead, cook them until they are tender. They need to be cooked carefully and with a watchful eye because it's easy to undercook and overcook them.

Before cooking, it's important to thoroughly wash leeks as dirt and grit often gets trapped between the layers of leaves as they grow.

How do you cook leeks Jamie Oliver? ›

Put a large casserole-type pan (ideally one you'd be happy to serve in) on a medium heat and add a drizzle of oil, the butter, thyme leaves and garlic. Cook until it begins to bubble and fry, then stir in the leeks. Continue cooking and checking on it every few minutes to stir and make sure it doesn't catch.

Leeks also contain potassium while also being low in sodium, which helps to lower blood pressure. Most of the nutrients in leeks are concentrated in the bulb and lower leaf section, with the exception of folate and B6 which are found throughout the greens and bulb.

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.

Studies have shown that people who regularly ate foods from the allium family – such as garlic, onions and leeks – showed fewer signs of early osteoarthritis. Researchers believe the compound diallyl disulphine found in garlic may limit cartilage-damaging enzymes in human cells.

Eating leeks may benefit health in several ways, from increasing the antioxidant density of your diet to protecting against cognitive decline and some health conditions, like breast cancer.

In addition to their great flavor, leeks are also a good source of dietary fiber, and contain large amounts of folic acid, calcium, potassium, and vitamin C. They have laxative, antiseptic, diuretic, and anti-arthritic properties and are easier to digest than regular onions.

In the US, England, and most other English-speaking areas, the dark green portion of the leek is fibrous and often has a "soapy" flavor which detracts from the flavor of the dish. It's not a good idea even to use those for vegetable stock, as the overall flavor is unpleasant.

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.