- Leeks are related to an onion and have a white, slender bulb with flat, dark green leaves.
- They can be used to replace onions in a recipe and will give a slightly sweeter, milder onion flavour.
- Although the dark green leaves are not always used they are perfect in a soup or stew when cooked for a longer period.
- The white base of the leek (above the roots and stem) is often eaten raw.
Leek are an excellent source of vitamin C; good source of dietary fibre and iron.
100g of leek yields the following:
- Calories – 61
- Total Carbs – 5% of DV
- Protein – 1.5g
- Dietary Fibre – 7% of DV
- Vitamin A – 33% of DV
- Vitamin C – 20% of DV
- Calcium – 6% of DV
- Iron – 12% of DV
*Percent Daily Values are based on a 2000 calorie diet.
- Select leeks with a slender, straight stem.
- Leeks which are larger than 1.5 inches wide start to become tough and have less flavour.
- The top dark green leaves should be bright in colour – avoid wilted or yellowing tops.
- Cleaning Leeks:
- Slice the leek lengthwise and rinse under the tap to remove any dirt debris.
- Slice leek into rounds, place in a sieve and rinse under the tap.
- Store in the fridge loosely wrapped in plastic for up 5-10 days, depending on freshness.