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

Comfort Food Comfort Food Main Dish Cuisine

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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Dietary Soups Stews Preparation Dietary

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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Occasion European Stove Top Winter

3 Onion Mushroom And Garlic Soup

Indulge in this rich and savory 3 Onion Mushroom & Garlic Soup! A buttery, hearty, and warming bowl of comfort, bursting with the flavors of leeks, red onions, scallions, tons of garlic, and earthy dried porcini mushrooms. This easy recipe is perfect for a cozy night in. Top with your favorite cheese for an extra decadent treat! Vegetarian adaptable.

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Course Pasta Rice And Grains Course Main Dish

A Very Special Gnocchi

Indulge in this incredibly comforting and delicious gnocchi recipe! Creamy, cheesy, and bursting with flavor, this updated classic is perfect for a cozy weeknight dinner or a special occasion. Featuring crispy bacon, sautéed leeks, and a rich cheese sauce, it's a dish you'll want to make again and again. Get ready for a taste sensation!

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Soups Stews Soups Stews 4 Hours Or Less Dietary

Alton Brown Potato Leek Soup

Indulge in this luxuriously creamy potato leek soup, elevated with buttermilk and white pepper for an unforgettable flavor. Alton Brown's classic recipe gets a delicious upgrade! Perfect for a cozy night in or a sophisticated dinner party.

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Small Appliance Soups Stews Low Sodium Course

Amaranth Quinoa And Corn Chowder

Discover a nutritious and flavorful twist on classic chowder! This recipe features a delightful blend of protein-packed quinoa and ancient grain amaranth, combined with sweet corn for a hearty and satisfying soup. Perfect for a healthy weeknight meal or a comforting weekend lunch, this recipe is easy to make and even better the next day! Learn how to incorporate these superfoods into your diet with this delicious and surprisingly simple recipe.

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Occasion Occasion Seafood Fish

Anchovy Rolls

Ring in the New Year with these decadent Anchovy Rolls (Alici Rolls), a Southern Italian appetizer elevated to pure deliciousness! Traditionally simple, this recipe adds a creamy twist with crème fraîche and subtly sweet leeks. These savory pinwheels are perfect as an appetizer for four or a satisfying entree for two. Prepare to impress your guests with this unique and flavorful treat – the perfect pairing for a crisp Gewürztraminer!

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Taste Mood Vegetables Main Ingredient Potatoes

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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Course Omelets And Frittatas Low Sodium 60 Minutes Or Less

Apple And Leek Frittata

Indulge in the cozy flavors of fall with this stunning Apple and Leek Frittata! Inspired by "The New American Plate," this recipe combines sophisticated tastes with wholesome ingredients. Perfect for a leisurely Sunday brunch, a light supper, or even a delightful room-temperature snack. Sweet apples and savory leeks mingle beautifully with fragrant sage in a fluffy egg custard. This recipe is easy to follow and delivers a burst of autumnal goodness in every bite.

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Time To Make Time To Make Course Meat

Asian Fire Beef

Experience the explosive flavors of Asia with this incredibly easy and delicious Chinese Fire Beef recipe! This vibrant stir-fry offers a refreshing twist on traditional beef dishes, delivering a fiery kick with a hint of sweetness. Perfect for a quick weeknight meal or impressing guests, this recipe is a guaranteed crowd-pleaser. (Marinating time not included in cook time.)

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Served Hot Preparation Main Ingredient Occasion

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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Preparation Course Vegetables Soups Stews

Asparagus Leek Soup

Indulge in this vibrant and creamy asparagus and leek soup, elevated with a sweet corn and bell pepper relish. A touch of curry powder adds warmth and depth to this elegant yet easy-to-make soup, perfect for a light lunch or a sophisticated starter. Get ready to impress!

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North American Stove Top Course Comfort Food

Bab Leves Hungarian Bean Soup

Experience the hearty warmth of Bab Leves (pronounced bab leh-vesh), a traditional Hungarian bean soup! This soul-satisfying recipe, simmered to perfection, boasts rich, savory flavors and tender beans. Perfect for a chilly evening or a comforting family meal.

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Presentation Taste Mood Occasion Eggs Dairy

Baby Tarts Of Blue Cheese German And Vegetarian

Inspired by Roz Denny's *Modern German Food*, these elegant baby tarts are the perfect starter or light lunch. Imagine creamy blue brie mingling with subtly sweet leeks and tangy sauerkraut, all nestled in a buttery pastry crust and baked to golden perfection. This vegetarian recipe is surprisingly simple to make, yet delivers impressive flavor and visual appeal. Perfect for a sophisticated dinner party or a casual weeknight meal. Get ready to wow your guests!

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30 Minutes Or Less Low In Something Dietary Time To Make

Baked Eggs Kale Parmesan Frittata

This stunning Baked Eggs Kale Parmesan Frittata is the perfect brunch or dinner showstopper! A quick and easy recipe bursting with protein and calcium, it's a healthier take on a classic casserole. Tender kale, savory leeks, and creamy Parmesan cheese combine beautifully with baked eggs for a truly satisfying meal. Easily adaptable – try swiss chard if you don't have kale on hand (avoid spinach as it's too watery). Prepare to impress!

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Low In Something 30 Minutes Or Less Main Ingredient 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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Stove Top Free Of Something Middle Eastern Ramadan

Falafel For Charishma

Craving delicious, authentic falafel without the eggs? This recipe is for you! Charishma's Eggless Falafel is bursting with flavor and surprisingly simple to make. Perfect for a weeknight dinner or a fun weekend project, this recipe delivers crispy, savory falafel patties every time. Get ready to impress your friends and family with this easy-to-follow, egg-free delight!

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Beans Main Ingredient Occasion Beans

Low Fat Gorgonzola White Bean Soup

This lightened-up Gorgonzola white bean soup is surprisingly creamy and decadent without all the fat! Simple ingredients combine to create a comforting and flavorful bowl perfect for a chilly evening. The subtle sweetness of the vegetables pairs beautifully with the sharp, tangy Gorgonzola, making this soup a true taste sensation. Easy to make and even easier to enjoy!

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