Leeks (Allium porrum)

Leeks (Allium porrum)

Leek characteristics

  • Low in calories
  • Rich in fibre
  • Source of antioxidants
  • Source of vitamin C and B9
  • Protective against certain types of cancer

Nutritional and caloric values of the leek

For 100g cooked leeks:

  • Energy: 25 calories
  • Water: 92g
  • Protein: 1.1g
  • Carbohydrates: 3g
  • Lipids: 0.2 g
  • Fibre: 3.2 g
  • Calcium: 25.6mg
  • Copper: 0.12mg
  • Iron: 0.34mg
  • Iodine: < 10 mcg
  • Magnesium: 8.45mg
  • Manganese: 0.075mg
  • Phosphorus: 20mg
  • Potassium: 151 mg
  • Selenium: < 10 mcg
  • Sodium: 5.8mg
  • Zinc: 0.1mg
  • Beta-carotene: 94 mcg
  • Vitamin E: 0.5 mg
  • Vitamin K1: 25.4 mcg
  • Vitamin C: 1.3 mg
  • Vitamin B1 or thiamine: <0.05mg
  • Vitamin B2 or riboflavin: <0.05mg
  • Vitamin B3 or PP or niacin: <0.05 mg
  • Vitamin B5 or pantothenic acid: <0.05mg
  • Vitamin B6: 0.06mg
  • Vitamin B9 or Total Folate 21.2 mcg

Leeks are low in calories (25 cal/100g) and not very rich in vitamin C, but they are rich in beta-carotene and fibre.

The benefits of leeks

  • Rich in water and diuretic
  • Source of fibre
  • Strengthens the immune system
  • Rich in antioxidants
  • Source of vitamin B6 and B9

Leeks are packed with vitamins and minerals. It is best to steam them rather than boil them in order to preserve the maximum amount of minerals and vitamins during cooking.

Green leeks should not be neglected as they are very interesting from a nutritional point of view, especially with their intake of beta-carotene.

Choosing the right leek

When harvested, leeks consist of wraparound leaves that form a cylinder at the base, the buried, white, tender part of which is the most prized.

The varieties depend on the time of harvest. Leeks harvested between the beginning of May and the beginning of July are called early leeks. They are thin and small, while leeks harvested in autumn and winter are larger.

The leek stem should be straight, fleshy, firm, bright white, with no brownish spots. The leaves should be very green, not wilted, yellowish or dry.

Storage

In the refrigerator: leeks can be kept for two to three months at temperatures close to freezing and high relative humidity. The leaves will probably turn yellow, but the white part will remain healthy. Early leeks, on the other hand, will only keep for a week or two in the fridge.

In the freezer: slice and blanch in boiling water for a few minutes before freezing. Consider freezing some of the leafy greens for soup.