Allium Vegetable | Vegan Gluten Free Low Calorie High Fiber

Leek

Allium ampeloprasum var. porrum Allergen-Free
leek

Sourcing & Taxonomy

  • Family Amaryllidaceae
  • Primary Cuisine European, French
  • Seasonality Fall-Spring
  • Source Leek plant

The Forktionary Angle

"Mastering the subtle art of building flavor, leeks are an unsung hero of the culinary world."

Definition

A mild-flavored member of the onion family, characterized by its long white base and green leaves, prized for its subtle, sweet oniony taste.

Sensory Profile

TasteMild Onion, Sweet, Earthy, Slightly Grassy
TextureTender, Silky (when cooked), Crunchy (raw)
AromaMild Onion, Fresh
AcidityLow

Technical Metrics

Seasonal Availability

Peak: Fall-Spring

Storage Life (Refrigerated)

Up to 2 weeks

Sulfur Compounds

Diallyl sulfide, s-methyl cysteine sulfoxide

Nutrition Facts

Per 1 medium leek (120g)
Calories61 kcal
Total Fat0.3 g
Saturated Fat0 g
Trans Fat0 g
Cholesterol0 mg
Protein1.5 g
Total Carbohydrate14.2 g
Dietary Fiber1.8 g
Total Sugars3.9 g
Calcium59 mg
Iron2.1 mg
Potassium180 mg

Chef’s Secret

Thoroughly clean leeks by slicing them lengthwise and rinsing between the layers to remove trapped dirt and grit.

Substitutions

Best Match

Green Onions (white part)

1:1

Similar mild onion flavor and appearance, but smaller.

Shallots

1:1

Milder than onion, sweeter, good for flavoring, different texture.

Yellow Onion (caramelized)

1:2

Stronger raw, but caramelized offers a sweet, mellow flavor.

Celery

1:1

For aromatic base/texture in some dishes, but lacks oniony flavor.

Buying Guide

Choose leeks with crisp, firm white and light green parts. Avoid yellowed or wilted leaves.

Flavor Pairings

Potatoes cream butter chicken fish bacon thyme white wine.

Recipes Using Leek

Course Preparation Time To Make Potatoes

Creamy Vegan Potato Leek Soup

Indulge in this luxuriously creamy vegan potato leek soup, perfect for a cozy night in! Adapted from Alex Jamieson's Great American Detox Diet, this recipe is hearty, satisfying, and surprisingly easy to make. The subtle sweetness of leeks blends beautifully with creamy potatoes, creating a comforting and flavorful soup. Serve with crusty bread and a fresh salad for a complete and delicious meal. This detox-inspired recipe is packed with nutrients and perfect for a healthy and flavorful weeknight dinner.

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Eggs Dairy Presentation Eggs Dairy 60 Minutes Or Less

Beat The Blues Blue Cheese Risotto

Banish those blues with this creamy, dreamy blue cheese risotto! The ultimate comfort food, it's like a warm hug in a bowl. So easy to make, you can ditch the fancy cutlery and enjoy this decadent dish with just a spoon. Rich, cheesy, and utterly irresistible, this risotto is the perfect antidote to a bad day. Get ready to be comforted!

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Preparation Preparation Time To Make 60 Minutes Or Less

25 Clove Garlic Soup

Indulge your love for garlic with this rich and flavorful 25 Clove Garlic Soup! Don't be intimidated by the cloves – slow cooking mellows the garlic into a sweet, savory depth that will leave you wanting more. This creamy, comforting soup is perfect for a chilly evening and surprisingly easy to make.

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Potatoes Vegetables Main Ingredient Kid Friendly

Angel's Creamy Potato And Leek Bake

Indulge in this decadent and creamy potato and leek bake, a family favorite! Perfectly tender potatoes and subtly sweet leeks are bathed in a rich and creamy sauce. This recipe is easy to follow and delivers unbelievably delicious results – a comforting classic for any occasion. (While traditionally made with heavy cream, evaporated milk can be substituted for a lighter option.)

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Dinner Party Dietary Potatoes Side Dishes

Another Wonderful Potato Salad With Leeks

This vibrant potato salad elevates the classic with the delightful combination of leeks, salty feta, and briny black olives. It's surprisingly light, bursting with fresh flavor, and perfect for any occasion. Adapted from Canadian Living magazine, this recipe is a guaranteed crowd-pleaser! #potatosalad #leek #feta #olives #summerrecipe #canadianrecipe #easyrecipe #lightrecipe

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Healthy Healthy Low Carb Low Protein

Asparagus And Leek Soup

This luscious low-fat Asparagus and Leek Soup is a delightful blend of spring flavors! Perfect for a light yet satisfying meal, this recipe is adapted from Daily Diabetic Recipes.com and is packed with vitamins and nutrients. The creamy texture and delicate taste will leave you wanting more. Easy to make and perfect for a weeknight dinner.

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Asparagus Holiday Event Vegetarian Lunch

Asparagus Strudel

This Asparagus & Goat Cheese Strudel recipe is a delightful spring dish featuring tender asparagus spears nestled in a creamy goat cheese filling, all encased in flaky puff pastry. Whether you have thick or thin asparagus, this recipe provides clear instructions for perfectly blanched spears. The bright citrus notes and fresh herbs create a flavor explosion in every bite. Easy to follow steps and precise measurements ensure strudel perfection!

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Free Of Something Occasion Main Ingredient Presentation

Asparagus With Gorgonzola Sauce

Elevate your asparagus game with this decadent, creamy Gorgonzola sauce! Chef Silvia Maccari of Le Cordon Bleu shares her secret recipe for a dish that's perfect alongside other Italian favorites or as a stunning side for any meal. This recipe is quick, easy, and bursting with flavor – get ready to impress!

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Course 4 Hours Or Less Cuisine Pork

Authentic Schweinebraten German Pork Roast Bavarian Style

Experience the magic of Bavaria with this authentic Schweinebraten recipe! This incredibly juicy and tender pork roast boasts a rich, flavorful gravy, traditionally served with potato dumplings and sauerkraut. While the recipe may seem lengthy, the process is surprisingly simple and rewarding, resulting in a show-stopping dish perfect for a special occasion or a comforting family meal. Get ready to impress your guests with this culinary masterpiece!

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Preparation Fall Main Dish Course

Autumn Chicken With Harvest Vegetables

Cozy up to the delicious flavors of fall with this Autumn Chicken with Harvest Vegetables recipe! Imagine: crisp autumn air, vibrant leaves crunching underfoot, and the irresistible aroma of roasted chicken and fresh-from-the-garden vegetables filling your kitchen. This winning (2008 Craze-e Crockpot Cooking Contest!) recipe is incredibly easy to prepare and delivers a heartwarming meal that's perfect for chilly evenings. Tender chicken, seasonal vegetables, and fragrant thyme combine for a dish that will nourish your soul and leave you feeling wonderfully satisfied. Get ready for a taste of autumn you won't forget!

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Main Ingredient Course Time To Make European

Avocado Stuffed Portobello Mushrooms

Experience a burst of creamy avocado and savory goat cheese in these elegant stuffed portobello mushrooms. A simple yet impressive recipe, perfect for a weeknight dinner or a special occasion. The earthy mushrooms pair beautifully with the richness of the avocado and a crunchy walnut topping.

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Bacon Dietary Vegetables Healthy 2

B L P Bacon Leek Potato Soup

Warm up with this comforting and flavorful Bacon Leek Potato Soup! Simple to make, yet bursting with rich bacon flavor and creamy potatoes, this hearty soup is perfect for a chilly evening. Serve with crusty bread for dipping and enjoy the ultimate cozy meal. #baconsoup #leeksoup #potatosoup #comfortfood #souprecipe #easyrecipe

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Equipment Oven Main Dish Cheese

Bacon Leek Quiche

This incredible Bacon Leek Quiche recipe, inspired by Gourmet or Bon Appetit, features a savory blend of crispy bacon, tender leeks, and aromatic nutmeg. Easily doubled for brunch or meal prep, this quiche reheats beautifully and freezes well – perfect for busy weeknights! The creamy custard base, infused with herbs and a touch of paprika, complements the bacon and leeks wonderfully. Try it vegetarian-style by omitting the bacon for a delightful meatless option.

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Eggs Dairy 60 Minutes Or Less Vegetarian Omelets And Frittatas

Baked Cheesy Eggs With Leeks And Tarragon

Indulge in this dreamy brunch bake! Creamy eggs mingle with tender leeks and fresh tarragon in a cheesy, oven-baked delight. This recipe is perfect for a special weekend breakfast or a sophisticated brunch gathering. The key is using fresh tarragon for its bright, unique flavor – trust us, it makes all the difference!

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Dietary 4 Hours Or Less Oven Time To Make

Beef And Leek Casserole

This hearty Beef and Leek Casserole is surprisingly delicious despite its simplicity and few ingredients! Tender beef, sweet leeks, and aromatic vegetables simmer in a rich red wine gravy, creating a comforting and flavorful dish perfect for a weeknight meal or a special occasion. Get ready to impress your family and friends with this easy-to-make masterpiece!

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Dietary Main Dish Course Easy

Belgian Mussels

Dive into the rich flavors of Belgium with this authentic Mussel recipe! A classic dish enjoyed nationwide during mussel season, this recipe is quick, easy, and bursting with deliciousness. Perfectly plump mussels are cooked to perfection in a savory broth, then served alongside crispy, homemade Belgian fries for an unforgettable culinary experience. This recipe is a must-try for seafood lovers and anyone seeking an authentic taste of Belgium.

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Dietary Low Calorie Preparation Low Sodium

Blt Smashed Potatoes

Inspired by a Rachael Ray recipe, these BLT Smashed Potatoes are a delicious and surprisingly healthy twist on a classic! Crispy bacon, savory leeks, and juicy tomatoes combine with fluffy potatoes for a satisfying meal that's lighter than you'd expect. Perfect for a weeknight dinner or a weekend brunch.

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