Discover the properties of leek. A vegetable prized for its virtues since Antiquity and which lends itself to a wide variety of uses in the kitchen.
The leek (Garlic leeks) is a vegetable that is used similarly to onion. The properties and virtues of this vegetable have been known since ancient times and it was especially the Romans who appreciated them, believing that the leek helped to keep the throat and vocal cords healthy, facilitated sleep and had aphrodisiac properties. But let’s find out more about its features…
First, the leek is very rich in water (90%) and contains good amounts of mineral salts especially iron, magnesium, calcium and potassium. Excellent therefore to activate the purifying functions of the body while acting as a remineralizer, the presence of vitamins is also good, in particular the Vitamine A but also C and K.
Thanks to the presence of fibres, the leek has mildly laxative qualities and is a real ally of the intestine. Moreover, as this vegetable is low calorie, its consumption is often recommended for dieters.
Nutritional values of leeks
What are the nutritional values of leeks? The following table refers to 100 g of raw leeks
| Nutrient description | Value for 100 g |
Value per serving 200 g |
|---|---|---|
| Water (g) | 87.8 | 175.6 |
| Energy (kcal) | 35 | 69 |
| Energy (kJ) | 145 | 290 |
| Protein (g) | 2.1 | 4.2 |
| Lipides (g) | 0.1 | 0.2 |
| Cholesterol (mg) | ||
| Carbohydrates available (g) | 5.2 | 10.4 |
| Amidon (g) | ||
| Soluble sugars (g) | 5.2 | 10.4 |
| Alcool (g) | ||
| Total fiber (g) | 2.9 | 5.8 |
| MINERALS | ||
| Sodium (mg) | 2 | 4 |
| Potassium (mg) | 260 | 520 |
| Calcium (mg) | 54 | 108 |
| Phosphore (mg) | 57 | 114 |
| Fer (mg) | 0.8 | 1.6 |
| VITAMINS | ||
| Thiamine (mg) | 0.06 | 0.12 |
| Riboflavine (mg) | 0.08 | 0.16 |
| Niacine (mg) | 0.50 | 1.00 |
| Vitamine C (mg) | 9 | 18 |
| Retinol equivalent of vitamin A (μg) | tr | tr |
To best preserve its properties it should be eaten raw. For example, in dips or as chips in salads or mixed vegetables. On the contrary, it is often used cooked to prepare risottos, creams, soups, pies or omelettes.
Personally, I often use leeks in place of onions in stir-fries, to prepare pasta with collard greens and turmeric, and to cream soups by combining them with potatoes, pumpkin or other vegetables. .