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Leek
Leeks (Allium porrum) contain many healthy nutrients and are a popular winter vegetable in Switzerland. Like onions, garlic and chives, leeks belong to the amaryllis family (Amaryllidaceae). They can grow up to eight centimetres thick and 40 centimetres long.
Have you ever wondered how they get their colour gradient, from white to a rich dark green? It is the result of how they are grown. The soil is repeatedly piled up, which keeps the sunlight away from the stem so that it retains its whitish colour. The lower leaves of the leek grow in the soil like a root, so it is classed as a root vegetable.
In Switzerland, you can find locally grown leeks almost all year round. There are autumn, winter, spring and summer leeks depending on the season, with the first two characterised by shorter and thicker stalks and an intense flavour.
What’s in a leek?
A leek, with only 30 kcal/100 g, is an extremely low-calorie vegetable. Its remarkable content of minerals such as potassium and calcium gives it great nutritional value. It owes its distinctive, slightly onion-like flavour to its sulphur-containing essential oils, especially the valuable allyl mustard oil. This oil, a secondary plant substance, has an effective antibacterial and antifungal effect.
Compared to onions, leeks have a milder flavour as they contain fewer mustard oils. They also score highly with lots of B vitamins and vitamin C, which highlights their nutritional versatility.
According to the Swiss food composition database, 100 g of raw leek contains the following nutrients:
- Carbohydrates, available 3.7 g
- Fat 0.3 g
- Protein 1.6 g
- Water 89.8 g
- Dietary fibres 2.8 g
- Potassium 240 mg
- Calcium 25 mg
- Magnesium 8.8 mg
- Iron 0.4 mg
- Iodine 8.6 µg
- Vitamin A 11 µg-RE
- Vitamin B1 (thiamine) 0.12 mg
- Vitamin B2 (riboflavin) 0.04 mg
- Vitamin B6 (pyridoxine) 0.3 mg
- Vitamin C (ascorbic acid) 19.2 mg
- Vitamin E (α-tocopherol) 0.51 mg
How should you store leeks?
Leeks will stay fresh in the fridge for about a week. Alternatively, you can blanch and then freeze them. As other foods tend to absorb the smell of leeks, you should store them in foil or a plastic bag.
Our shopping tip: When buying leeks, always choose those with the biggest white part, so you can use as much of the stem as possible. It is equally important to ensure that the bulb is intact and the roots are still there. The leek should feel firm to the touch and have no wilted tops.
Preparing leeks
It is best to cut off the root first. Also remove any old and hard outer leaves. You should wash leeks well, as soil and sand tend to get trapped between the leaves. The best way to do this is to cut the stem in half lengthways.
Leeks are an all-rounder and can be eaten raw in salads, for example, or cooked in soups and various vegetable dishes. Due to their mild flavour, they go very well with meat, fish and various other vegetables.
Our recipe suggestion
Leek and pear soup
(Serves 4)
- 400 g leek, sliced
- 300 g pear, peeled and chopped
- 100 g floury potatoes, peeled and chopped
- 1 bay leaf
- 1 tbsp olive oil
- 1 clove garlic
- 1 litre vegetable stock
- 300 ml cream
- Salt, to taste
Pear and bacon garnish
- 200 g pear, diced
- 80 g bacon rashers
- 1 tbsp olive oil
- 5 sprigs of thyme, leaves plucked off
- A pinch of cinnamon
- A pinch of nutmeg
- A pinch of salt
Method: Heat the olive oil in a large pan. Quickly sauté the garlic and leek. Add the potatoes, pears and bay leaf and sautée for around 3 minutes. Pour in the vegetable stock and bring to a boil. Reduce the heat, cover and simmer for around 20 minutes. Then add the cream and cook for another 10 minutes. Finally, purée everything and season with salt.
For the pear and bacon garnish, heat the olive oil in a non-stick frying pan. Fry the pear, bacon and thyme for around 5 minutes until crispy, stirring occasionally, and season to taste. Add the garnish to the soup before serving. Enjoy!
(Source)
References
GESUNDHEIT.GV.AT. (n.d.). Porree. Gesundheit.gv.at. – öffentliches Gesundheitsportal Österreichs. Available at: https://www.gesundheit.gv.at/leben/ernaehrung/saisonkalender/alle/porree.html
Müller, S. (2023). Lauch – Köstlich und preiswert. Zentrum der Gesundheit. Available at: https://www.zentrum-der-gesundheit.de/ernaehrung/lebensmittel/gemuese/lauch
