Member of the Allium family, leeks are bulbous white with green stems, a vegetable closely related to onions, garlic, scallion, shallots, and chives. Whenever you see this lovely dual-toned veggie you wonder if leek is an onion and if it can be used as one. Well, the answer is yes but only in some ways! With a white base that transitions from light green to dark green at the top, this mild-flavored vegetable tastes like onions, but is sweeter and with much less tang and intensity.

Also Read: White Onion: 7 Astonishing Health Benefits Of This Humble Vegetable

Available in their best version during the spring season, leeks are available in winter in abundance. Large slender white bulb and flat overlapping dark green leaves, botanically, though leek belongs to the Alliaceae family of bulbous plants in the genus Allium, but unlike their fellow cousins, they do not form underground bulbs. Leeks are available fresh year-round in most supermarkets across the globe. In India, leeks are generally called green onion or ‘hara pyaz’.

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A powerhouse of nutrition, not many know that the Welsh wore leeks on their helmets back in the 6th century as they had a belief that it won them victories on the battlefield as they had so much nutrition and holistic benefits. The nutritional benefits of Leeks are more than many. Let us look at some of them:

• Leek contains many unique flavonoid antioxidants, minerals, and vitamins providing superb health benefits
• Moderately low in calories they are great for Weight Watchers. Moreover, their elongated stems can give ample amounts of soluble and insoluble fiber
• Though leeks contain fewer thiosulfates than garlic; they contain significant amounts of these groups of antioxidants such as diallyl disulfide and diallyl trisulfide. When the leek stalk is subjected to crushing, these compounds can convert to allicin (one of the main active compounds found in garlic that prevents certain cancers) by the enzymatic reaction. The presence of allicin and diallyl trisulfide components can also reduce cholesterol
• Leeks also possess antibacterial, antiviral, and anti-fungal activities
• Leeks are an excellent source of vitamins that can be an elixir to maintain optimum health. Their leafy stems have pyridoxine, folic acid, niacin, riboflavin, and thiamin in significant proportions
• One of the good sources of Vitamin A, leeks have several other flavonoid phenolic antioxidants such as xanthin, carotenes, and lutein
• Leeks are also a fabulous source of other Vitamins such as vitamin C, K, and vitamin E. Vitamin C helps the human body develop immunity against infectious agents and scavenge harmful free-roaming radicals
• Leeks also hold small amounts of vital minerals such as potassium, magnesium, iron, calcium, manganese, selenium, and zinc.

Also Read: Garlic For Immunity: Ways To Include This Pungent Spice In Your Diet To Stay Away From Seasonal Infections

Leek Verses Green Onion, Similarities And Differences

Though are all part of the Allium family, and easy to grow in nutritious garden soil, they bloom best when planted in full sun. Adored for their flavor across the globe, onions, shallots, and leeks have a stark contrast. Onions are much-loved and can be eaten raw, added to salads, and cooked into your favorite food items. Shallots have a subtle flavor that is much milder than onions or garlic and indeed are a favorite of many gourmet cooks. Their flavor gets enhanced when they are sautéed in butter or olive oil. Like its relatives such as the onion and garlic, leeks are ultra versatile. The green shoots of leeks and their tender bulbs are edible. Finally, leeks may appear like overgrown green onions but on the flip side, they have a milder and a delicate flavor than red or green onions. The green stalk and white base, both are used for cooking in creamy soups and stocks. A point to note is that onions, shallots, and leeks cannot be interchangeable when it comes to cooking even though it may appear so. Thus, make sure you use whichever variety the recipe you are going to make needs, as the distinct flavor of each may completely alter the taste of your dish.

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Health Benefits Of Leeks

Here are some great health incentives that leeks come with:

Provides Immune System A Boost

Leeks owe a lot of nutritional value to their organosulfur compounds. These phytochemicals are the same compounds that can be found in other allium family vegetables and vegetables like broccoli, cauliflower, and cabbage. These components carry several immune-boosting benefits that help strengthen your immune system and provide protection against inflammation.

Prevents Oxidative Stress

Organosulfur compounds are known to fight the oxidative stress of the body which is caused by an imbalance of free radicals and antioxidants. This imbalance if not taken care of can result in damage to the cells and tissues.

Helps Aid Digestion

Our body loves the healthy and diverse gut microbiome which is all the good bacteria in our digestive system that our stomach produces. They are called short-chain fatty acids, which regulate our metabolism and reduce inflammation. Leek is a solid source of fiber, including prebiotics that helps to feed the good bacteria in the gut

Protects Against Certain Types Of Cancer

Leeks are a good source of allicin, a compound that is known to help prevent the spread of cancer cells. Regular consumption of leeks and other allium vegetables lowers the risk of gastric and several other types of cancer such as colorectal cancer. Thanks to the various organosulfur compounds in leeks may also help prevent breast cancer and women who ate more leeks and garlic had a significantly lower risk of breast cancer by beating up damaging free radicals.

Helps You Have Healthy Eyes And Skin

The abundance of Vitamin A in leeks helps to maintain healthy eyes, skin, and teeth. Vitamin A has the power to enhance your vision. This Vitamin is also known as retinol. Retinol can create pigments in our retinas and maintain our eyesight, particularly in low light. It also helps prevent major eye diseases like cataracts and age-related macular degeneration. Retinol is also beneficial for your skin and produces elastin and collagen that plump up your skin. This helps to reduce the appearance of wrinkles and fine lines.

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Prevents Gum Diseases

The presence of Vitamin A in leeks can benefit the dental health as well. This vitamin can help prevent gum diseases such as gingivitis and periodontitis besides strengthening the tooth enamel.

Keeps Blood Pressure In Check

The presence of the allicin component can help to reduce blood vessel stiffness which can bring a reduction in the total blood pressure. It also blocks platelet clot formation with its fibrinolytic action in the blood vessels. Therefore, including leeks in the diet can decrease the overall risk of coronary artery disease, peripheral vascular diseases, and the chances of stroke.

Protects Newborns From Neural Tube Defects

Folic acid has been considered essential for the synthesis of DNA and appropriate cell division. Their adequate levels in the diet during pregnancy are very important to keep the fetus in good health and thus prevent neural tube defects in newborn babies.

Precautions While Eating Leeks

Though this lovely-looking veggie does not have any side effects per se, and this greenery is safe for most people, people with kidney stones should not consume this vegetable regularly. This is because leeks contain a significant number of oxalates. These are substances that can form crystals in your urine. They do not cause major health issues just like other greens and can be used safely to cook all types of recipes and soups or salads.

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How To Use Leeks In Cooking?

When it comes to culinary uses, leeks have a lot to offer. Eat them raw, roast them, steam them, or add them to a salad or stew, or you can use them in a quiche. Leeks are fabulous to be used in numerous ways and everyone can experiment with this veggie. While buying get fresh ones and look for leeks that are stiff, white, and green and are not wilted, The slender the stem, the better the texture. Choose fresh organic leeks as they promise better flavor and nutrition. Ice-white stalks with healthy root bulbs indicate fresh farm produce. The white and light green portions of this scallion-like veggie are eaten, and the darker leaves are typically discarded.

For now, we bring you two super easy, delicious recipes that promise loads of good nutrition and taste.

Leek And Potato Soup

Ingredients:

• 4 large, chopped leeks with white and green parts only
• 4 peeled and smashed cloves of garlic
• 3 tbsp unsalted butter
• 500 grams of potatoes, peeled and roughly chopped
• 6 cups vegetable broth
• 3 bay leaves
• 4 sprigs of fresh thyme (optional)
• 1 teaspoon salt
• ¼ tsp ground black pepper
• 1 cup heavy cream
• Cilantro leaves and a dash of lime for garnish

Method

• In a pot, melt the butter over medium heat
• Add the leeks and garlic
• Keep stirring regularly and let it become soft
• Adjust the heat at regular intervals
• Add the potatoes bay leaves and thyme
• Bring to a boil and turn the heat down to low
• Simmer until the potatoes become soft and add broth
• Discard thyme sprig and bay leaves
• Puree the potatoes and leek mix with a hand blender until it becomes smooth
• Add the cream, salt, and pepper according to taste and let it simmer
• If the soup is too thin, simmer until thickened
• If the soup is too thick, add water and let it become thin
• Garnish with fresh cilantro and serve with a dash of lime

Nutrition

Loaded with vitamins and minerals, this soup is full of ingredients that are perfect for keeping you in pink health. Potatoes are a key ingredient in this wholesome soup that provides energy for the day. Green leeks and cilantro can help fight several infections and keep the body replete with the right nutrition.

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Leeks Sambar With Toor Dal

Ingredients

• 2 tbsp coconut oil
• ½ tsp mustard seeds
• ½ tsp fenugreek seeds
• 2 dried red chili
• 5 curry leaves
• 3 cups chopped leeks
• 2 tbsp coconut well grated
• 2 tsp tamarind paste
• 2 cups water
• Salt or to taste
• ½ tsp jaggery (optional)
• 1 tbsp sambar powder
• 1 cup of yellow lentils or toor dal
• A bunch of fresh and finely chopped cilantro leaves

Method

• Pressure cook lentils for 5 minutes and keep them aside
• Clean and chop the leeks
• Mix tamarind paste in 1 cup of water and set it aside.
• Add the coconut oil to a pot placed on a flame
• When the oil gets hot, add the mustard seeds, fenugreek seeds, dried red chili, and curry leaves
• Then add the chopped leeks and saute for 3 to 4 minutes
• Add the grated coconut, tamarind water, salt, jaggery, and sambar powder
• Check if sambar powder is mixed thoroughly as there should be no lumps
• Close the pot with the lid and let the sambar get cooked
• Carefully open the lid and if needed, add one more cup of water and simmer for some time
• Garnish with cilantro and serve hot with steamed rice

Nutrition

Besides great taste, this sambar recipe has yellow lentils as its main ingredient. This provides protein content that helps to maintain muscle strength.  Leeks help to keep mineral and vitamin deficiency at bay which keeps the immune system strong.