Leeks

Discover simple tips to unleash leeks’ mild onion flavour

Best to buy
Leeks are available all year long, and peak in the autumn and winter.

Cut & clean
Cut off roots, slice lengthways from top to bottom, and run leeks under cold water with green end facing down to remove dirt from leaf layers.

A new twist
A cousin of the onion, leeks can be substituted in any dish.

Super for stock
Use the stalk's tough green portion to add flavour to stock or broth.

Power food
Leeks are a good source of iron, vitamin C, and folic acid.

Preparation, uses, and tips

Trim the roots from the base of the stalk. Slice leeks lengthways, from top to bottom, and hold under cold running water with the green end facing down to remove dirt and fine sand trapped in leaf layers. Discard the tough green portion of the stalk unless using it to add flavour to stock or broth. Slice the white portion and sauté with chopped portobello mushrooms and chopped garlic, or add to soups and stir-fry dishes.

Buying and storing tips

Leeks are available all year long, and are at their peak in the autumn and winter. Choose those with bright green leaves, avoiding any with wilting or yellowing leaves. Smaller leeks tend to be more tender. Store leeks, refrigerated, in a plastic bag for up to three days.

Varieties

Leeks are a variety of onion.

Nutrition Highlights

Leeks (bulb and leaf, raw), 1 cup (130g)
Calories: 54
Protein: 1.33g
Carbohydrate: 12.6g
Total Fat: 0.27g
Fiber: 1.6g
*Good source of: Iron (1.9mg), Vitamin C (10.7mg), and Folate (57mcg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.