Hero Veg: Leek

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Closely related to onion and garlic, the leek is an ancient crop native to the eastern Mediterranean and the Middle East. Archaeological evidence indicates that, by the second millennium BC, leek was a part of the diet in both Egypt and Mesopotamia. Leeks were eaten in ancient Rome and were a favourite vegetable of the Emperor Nero. Four recipes containing leeks can be found in Apicius’s De re coquinaria, from the 1st century AD, one of the world’s oldest surviving collections of recipes.

leekThe Romans introduced the leek to Western Europe and the British Isles, and it became the national plant of Wales after Welsh soldiers attached it to their helmets to identify themselves in a battle in which they defeated the Saxon hoards.

Often called its ‘stem’ or ‘stalk’, the white, edible part of the leek is actually a bundle of leaf sheaths. Leeks can be eaten raw, but they are generally cooked and can be boiled, fried or baked. The dark green portion of the leek is tough and usually discarded, but it can be added to soup, sautéed or stir-fried, or used as a herb. Where a small leek is called for but not available, you can slice a large leek vertically in half.

Leek is a rich source of vitamin K and manganese and a moderate source of vitamin B6, folate, vitamin C, and iron.

Leek and leek greens are also used in Cooking in Bulk recipe: Green Vegetable Soup.

 

Recipes:

Buttered Leek with Bacon

Leek au Gratin

Leek Risotto

Leek, Potato and Bacon Hotpot

Leek and Potato Soup

Leek and Vegetable Soup

Leek and Bean Soup

Stir Fried Leek Greens

 

Buttered Leek with Bacon

  • 1 medium leek
  • 2 tbsp. diced bacon
  • 1 & 1 (optional) tbsp. butter or margarine
  • Pepper and parsley

 

  1. Cut leek into 1cm diagonal slices, including the tender part of the green ends and wash thoroughly
  2. In a small saucepan sauté diced bacon in a dry non-stick pan
  3. Add 1 tbsp. butter and stir until melted
  4. Add leeks and sauté with pepper and parsley
  5. Reduce heat and cover
  6. Simmer gently, stirring often, until leek is just tender
  7. Stir in another 1 tbsp. butter before serving (optional)

 

Leek au Gratin

  • 1 medium leek
  • 1 tbsp. diced bacon (optional)
  • ½ cup low-fat milk
  • 2 tbsp. shredded Parmesan cheese
  • 1 tsp. butter or margarine
  • 2 tsp. cornflour
  • Pepper and oregano
  • Shredded mozzarella

 

  1. Cut leek into 2cm diagonal slices, including the tender part of the green ends and wash thoroughly
  2. Steam for 3–5 minutes
  3. Meanwhile, whisk cornflour into cold milk in a large mug and microwave on high for 30 seconds
  4. Stir in butter and microwave for 30 seconds
  5. Whisk in cheese and spices and microwave for 30 seconds and stir thoroughly
  6. Repeat until sauce thickens
  7. Place leek in a small pie dish with diced bacon (optional)
  8. Pour sauce over leek and sprinkle with shredded mozzarella
  9. Bake in a pre-heated hot (200°C) toaster oven for 20 minutes

 

Leek Risotto

  • 1 medium leek
  • ¼ cup carrot, finely chopped
  • 1/3 cup rice
  • 1 tbsp. diced bacon (optional)
  • 1 tsp. chicken stock powder
  • 1 tbsp. lemon juice
  • Shredded Parmesan cheese (optional)

 

  1. Slice leek, including the tender part of the green ends and wash thoroughly
  2. In a small saucepan sauté diced bacon in melted butter (optional)
  3. Add leek and carrot and sauté until wilted
  4. Add rice and stir until translucent
  5. Add 1 cup boiling water with stock powder
  6. Cover and simmer for 15 minutes
  7. Stir in lemon juice and Parmesan cheese (optional)

 

Leek, Potato and Bacon Hotpot

  • 1 small/medium leek
  • 1 medium potato, peeled and diced
  • 2 tbsp. diced bacon
  • 1 tsp. chicken stock powder
  • Shredded Parmesan cheese
  • Butter or margarine

 

  1. Slice leek, including the tender part of the green ends and wash thoroughly
  2. In a small saucepan bring 1 cup water to the boil with chicken stock powder
  3. Add potato and boil for 10 minutes
  4. Drain and set aside, retaining the stock
  5. Melt butter in pan and sauté diced bacon
  6. Add leek and sauté
  7. Add potato and sauté
  8. Add ¼ cup retained stock and simmer, stirring often, adding a little more stock as required until potato is tender
  9. Stir in a sprinkle of Parmesan cheese

 

Leek and Potato Soup

  • 1 medium leek
  • 1 medium potato, peeled and diced
  • Pepper, chives and parsley
  • 1 tsp. chicken stock powder
  • 1 tbsp. natural yoghurt (optional)
  • Olive or canola oil

 

  1. Slice white part only of leek and wash thoroughly
  2. In a small saucepan sauté leek with pepper
  3. Add potato and sauté
  4. Add 1 cup boiling water with stock powder and herbs
  5. Simmer covered for 20–25 minutes until potato is quite soft
  6. Allow to cool, empty saucepan into large cup of a bullet blender and liquidise
  7. Return to saucepan with an additional ¼ cup water and gently reheat
  8. Remove from heat and stir in yoghurt (optional)

 

Leek and Vegetable Soup

  • 1 small leek
  • 1 small potato, cubed
  • ¼ cup carrot or celery, thinly sliced
  • ¼ cup frozen peas
  • 1 tbsp. red lentils (optional)
  • 1 tsp. chicken stock powder
  • 2 tsp. tomato paste
  • Garlic, dried onion, pepper and parsley
  • Shredded Parmesan cheese (optional)
  • Olive or canola oil

 

  1. Slice leek, including the tender part of the green ends and wash thoroughly
  2. In a small saucepan, sauté leek with garlic, onion and pepper
  3. Add 1 cup boiling water with stock powder, tomato paste, parsley and lentils (optional)
  4. Bring to the boil and add remaining vegetables
  5. Simmer for 15–20 minutes until vegetables are tender
  6. Sprinkle with Parmesan cheese (optional)

 

Leek and Bean Soup

  • 1 small leek
  • 1 x 125gm can four-bean-mix or chickpeas, drained
  • ¼ cup carrot or celery, chopped
  • 1 tbsp. tomato paste
  • 1 tsp. chicken stock powder
  • Garlic granules, dried onion, pepper and oregano
  • Olive or canola oil

 

  1. Slice leek, including the tender part of the green ends and wash thoroughly
  2. In a small saucepan, sauté leek with garlic, onion and pepper
  3. Add 1 cup boiling water with stock powder, tomato paste and oregano
  4. Bring to the boil and add beans and carrot
  5. Simmer for 15–20 minutes until vegetables are tender

 

Stir Fried Leek Greens

  • 1–2 leeks, green ends only
  • 2 tbsp. diced bacon
  • Garlic, chilli
  • 1 tsp. soy sauce
  • 1 single-serve microwave rice
  • Canola oil

 

  1. Cut the tender parts of the leek greens into 1cm diagonal slices and wash thoroughly
  2. Heat oil in wok and stir fry garlic and chilli
  3. Add bacon and stir fry
  4. Add leek greens and stir fry until tender
  5. Stir in soy sauce
  6. Serve immediately with a heated single-serve microwave rice

Variation: leek greens can be supplemented with sliced carrot, celery and/or cabbage (or coleslaw mix)

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