Leek
Jan
Feb
Mar
Apr
May
Jun
Jul
Aug
Sep
Oct
Nov
Dec
  • 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.

Health Benefits

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.

Selecting tips

  • 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:
    1. Slice the leek lengthwise and rinse under the tap to remove any dirt debris.
    2. Slice leek into rounds, place in a sieve and rinse under the tap.

Storage tips

  • Store in the fridge loosely wrapped in plastic for up 5-10 days, depending on freshness.

Sign up for latest news, tips and special offers