A leek is a vegetable that belongs to the Allium family, which includes onions and garlic. Known for its mild, sweet flavor and unique texture, leek is often used in a variety of dishes to add depth and aroma. It is commonly available in supermarkets and farmers' markets, primarily during the cooler months.
Culinary uses for leek include soups, stews, and braises, where it can serve as a base ingredient. Additionally, it can be sautéed, roasted, or grilled to enhance its natural sweetness. Leek pairs well with potatoes, creams, and various herbs, making it versatile in both simple and complex recipes.
In terms of leek nutrition, this vegetable is low in calories and provides a good source of dietary fiber, vitamins A, C, and K, and folate. It also contains beneficial antioxidants, contributing to its role in a balanced diet. Incorporating leeks can enhance both flavor and nutritional value in meals.
When learning how to cook leek, it is important to clean it thoroughly, as dirt and sand can accumulate between the layers. To store, keep leeks in the vegetable crisper of the refrigerator, where they can last for about a week. Leeks can also be frozen for longer preservation, though this may slightly alter their texture.
There are various types of leek, with the most common being the standard green leek. Specialty varieties, such as the Japanese leek and baby leeks, may also be available, each offering unique flavors and culinary applications.
| Energy | |
| Calories 60kcal | 3% |
| Protein | |
| Protein 1.50g | 1% |
| Carbohydrates | |
| Carbohydrates 14g | 4% |
| Fiber 1.80g | 5% |
| Sugar 3.90g | 4% |
| Fat | |
| Fat 0.30g | 0% |
| Saturated 0.04g | 0% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 80ug | 9% |
| Choline 10mg | 2% |
| Vitamin B1 0.06mg | 5% |
| Vitamin B2 0.03mg | 2% |
| Vitamin B3 0.40mg | 2% |
| Vitamin B6 0.23mg | 14% |
| Vitamin B9 66ug | 16% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 12mg | 13% |
| Vitamin E 0.92mg | 6% |
| Vitamin K 45ug | 39% |
| Minerals | |
| Calcium, Ca 60mg | 5% |
| Copper, Cu 0.12mg | 13% |
| Iron, Fe 2.10mg | 19% |
| Magnesium, Mg 27mg | 7% |
| Phosphorus, P 36mg | 3% |
| Potassium, K 180mg | 5% |
| Selenium, Se 1.00ug | 2% |
| Sodium, Na 20mg | 1% |
| Zinc, Zn 0.12mg | 1% |
| Water | |
| Water 80g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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