Leeks, which are also popularly known as leeks or broad leeks, are a popular vegetable. This belongs to the amaryllis family and grows up to 80 centimeters high. Leeks have many uses in the kitchen; together with carrots and celery, for example, it forms the so popular soup green.
What you should know about leeks
Leeks, also popularly called leeks or broad leeks, are a popular vegetable. Leeks are a tall growing plant with stems measuring about two to three inches in diameter. The flowers of the leek plant are whitish and round. Leeks are mainly grown in southern Europe. However, it can also be found in places in Germany; the preferred cultivation areas here are in North Rhine-Westphalia. While summer leeks are planted in spring and harvested in summer, winter leeks are harvested in October at the earliest. Because this leek grows more slowly due to the cold, its flavor is somewhat more intense. Leeks can also be grown in the home garden without any problems, because they have comparatively few requirements for the condition of the soil. The home of leeks is known to be the western Mediterranean region; leeks were already cultivated here more than 2,000 years ago. Leeks can be used in a variety of ways. In addition to its importance as a soup vegetable, leeks are also excellent for making a creamy soup, preferably with cheese and minced meat on the side. Leeks are also a delight when enjoyed cold. A particularly popular recipe is leek soup with cream cheese. Of course, leeks also go well as a vegetable with all kinds of meats. Leeks are – as you can easily tell from the name – related to both wild garlic and garlic and spring onions.
Importance for health
The “poor man’s asparagus,” as leeks are also fondly called, is rich in minerals such as sodium, potassium and calcium, as well as essential vitamins. In addition to vitamin C, leeks contain abundant folic acid and beta-carotene. On the other hand, the secondary plant compounds are responsible for the intense smell and taste of the leek vegetable. Especially the sulfur compounds are important for health, because they have an antioxidant and antibacterial effect. In addition, leek vegetables are wonderful in the context of a low-calorie diet. 100 grams of the vegetable contain just 24 kilocalories. This makes it not only extremely low in calories, but leeks also have a detoxifying effect. Leeks stimulate kidney activity and can even be used successfully against kidney stones. Leeks are also said to have a healing effect on bronchial diseases. Leeks are very well tolerated; those who like their food well seasoned, but can not tolerate spiciness, can use leeks without hesitation.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 61 | Fat content 0.3 g |
| Cholesterol 0 mg |
Sodium 20 mg |
| Potassium 180 mg | Carbohydrates 14 g |
| Protein 1,5 g |
Vitamin C 12 mg |
Leeks are known for their high content of vitamin C, vitamin K and folic acid. Pregnant women in particular have an increased need for folic acid, but it is also essential for all other individuals to consume sufficient folic acid. Folic acid is just as important for the prevention of colon cancer and arteriosclerosis as it is for the formation of new body cells. The provitamin A contained in leeks is particularly important for maintaining and strengthening vision. The minerals potassium, calcium and magnesium are also abundant in leeks, as are the trace elements iron and manganese. While iron is important for energy production in the cells, vitamin C has a positive influence on numerous metabolic processes. To preserve as many of the valuable ingredients as possible, leek vegetables should be heated only briefly and come into contact with as little water as possible. Leeks are very low in calories, with 24 kilocalories per 100 grams.
Intolerances and allergies
Almost everyone who has ingested leeks has afterwards with flatulence as an accompanying symptom. Those who suffer from irritable bowel syndrome, for example, should avoid leeks as well as onions, asparagus and artichokes. All of these foods would exacerbate the symptoms in patients. Likewise, there are patients who suffer from a food allergy to leeks.About eight million German citizens are affected by a food allergy, which can affect numerous foods. Itchy and red spots on the skin are then just as typical as swellings on the lips. Also a sneezing irritation as well as an obstruction of the respiration is not rare with a food allergy. However, food intolerance to leeks is quite rare.
Shopping and kitchen tips
Leeks are available year-round, and a distinction is made between summer and winter leeks. Summer leeks are somewhat slimmer in shape and have a milder taste compared to winter leeks. Most of the leeks available in our stores are exports. When buying, both the leaves and the stem should be as firm as possible. On the other hand, if the leaves already have cracks, you should refrain from buying them. If you remove the outer leaves, this can be stored in the refrigerator for up to five days. However, care should be taken to store this separately, as it gives off quite an intense odor of its own. Leeks should not be stored together with cauliflower, as the cauliflower will affect the leeks’ shelf life. Likewise, leeks do not do well with apples and pears, as they are sensitive to ethylene. Once the leeks are blanched, they can even be placed in the freezer, where they will keep for several months.
Preparation tips
Leeks are so popular mainly because they are so versatile. Whether cooked, baked or even raw, leeks are versatile. Before leeks are prepared, they should be thoroughly cleaned. For this purpose, first remove the outer leaves as well as the root base. Then the leeks are washed thoroughly, as soil tends to get stuck between the leaves. The best way to do this is to cut the leek crosswise up to the part where the white leaves begin. Only the light green and white leaves of the leeks are suitable for consumption. Usually, each leek is now cut into fine rings. These are either fried in a little butter or cooked in boiling water. The leek rings are equally well suited as a topping for a hearty quiche. The milder summer leeks can even be eaten raw – in salads, for example. The leek itself has a similar, albeit somewhat milder, aroma than the onion. Leeks can be seasoned with salt and pepper, as well as curry. Paprika also works well if you prefer a certain level of spiciness.
