The leek (Allium porrum), although it is usually found on the market all year round, it is considered typically winter and not only does it add flavor to many dishes such as the comforting broths of cold weather or the famous summer vichyssoise, but it also enriches them with its healthy properties.
Like its relatives garlic and onion, it belongs to the botanical family of Liliaceae. However, its leaves are large and flat, the shape of the bulb is elongated instead of rounded, and it is softer on the palate.
Its origin is located in Central Asia and it was well known in ancient Egypt, as well as between Greeks and Romans. Drawings and hieroglyphs have been found inside some pyramids that indicate that their use was common in the land of the pharaohs.
History tells that the Greek philosopher Aristotle and also the Roman emperor Nero made good use of this food to strengthen the voice and thus avoid throat problems.
Other inhabitants of the Mediterranean basin also knew it well and through the Romans it passed to the Celtic peoples. It was widely cultivated in the Middle Ages and later spread to the rest of the world.
Leek properties
The leek is moderate in carbohydrates (7.5 g/100 g), low in protein (2 g) and rich in fiber (3 g).
Among its minerals Potassium stands out (260 mg), calcium (60 mg), phosphorus (50 mg) and magnesium (18 mg). And, in smaller quantities, apart from sulfur, there is iron and trace elements such as selenium, manganese and silicon.
Regarding its vitamins, Vitamin C stands out (30 mg) and E (2 mg), as well as group B vitamins: folates (127 mcg) and vitamin B6 (0.25 mg), important for the nervous and immune systems.
The sulfur compounds which are behind the virtues of garlic and onion to improve circulation, resist infections and prevent cancer, are also found in this bulb, although in smaller quantities.
Health benefits of leek
Eating leek regularly, especially in its natural season, is a way to improve the preventive and therapeutic quality of the diet.
respiratory system
He toleek essential oil It is partly expelled by the lungs, which has a beneficial microbicidal effect on colds or bronchitis. Likewise, the presence of mucilaginous and expectorant substances contributes to improving pharyngitis, laryngitis, hoarseness and bronchitis.
Purifying action
Being alkalizing and diuretic due to the high presence of potassium and low in sodium, Eating this vegetable in cases of rheumatism, arthritis or gout can help inflamed joints.
Cardiovascular system
For his diuretic qualities, helps reduce high blood pressure. Likewise, alliin – the active ingredient that garlic and onion also contain – helps reduce blood cholesterol, especially the so-called «bad» cholesterol or LDH.
Folates and polyphenols, for their part, neutralize free radicals. This prevents the formation of atheromatous plaques in the arterial walls, angina pectoris and heart attack.
venous circulation
Prevents the formation of varicose veins and other venous disorders due to its beneficial action on blood vessels (preserves their flexibility) and its fibrinolytic properties (fluidizes the blood, which prevents the formation of thrombi).
digestive system
Help combat the presence of fungi and bacteria pathogenic thanks to its microbicidal substances. Fiber and mucilage also stimulate intestinal transit, which relieves constipation and prevents flatulence.
Pregnancy
The presence of folates contributes to correct fetal development, especially in the first weeks of pregnancy. Most pregnant women take folic acid supplements, but it is equally good to include this vegetable in your diet.
The leek in the kitchen
In the same way as onion and garlic, the leek plays a very important role in Mediterranean cuisine: when it is tender and cooked with care, it rewards with a unique texture that melts easily in the mouth and releases a delicate aroma that quickly stimulates appetite.
Furthermore, this humble vegetable is undemanding in its preparation, helps to harmonize the flavors with each other and adapts very well to any type of cooking, from a quick and easy wok stir-fry to a slow and long-cooked stew.
Its flavor is intensely aromatic, so its presence in some dishes is justified only as a condiment, especially in long stews of legumes and vegetables.
It has the quality of flavoring dishes without hiding other flavors. There are several varieties of leek, which differ in their size, consistency and flavor. So, Autumn and winter leeks are thicker and have a more pronounced flavor, while summer ones tend to be smaller in size and have a less intense flavor.
Choose the best quality
Specimens that have a consistent, flexible and straight stem, without marks or thickening. If the leaves are yellowing or dry, it may be a sign that they have been stored for too long. Raw and in the refrigerator, they last 10 days, but cooked, no more than two.
Green leaves are not thrown away
The white part of the leek gets shorter as winter progresses while the green part grows. But that part of the bulb that greens and also the outer, green leaves have a lot of flavor and can be used in different ways, so it would be a shame to waste them.
The leaves and the green part are excellent for flavoring broths and stews. As a vegetable, they are delicious if they are cut into fine julienne strips and sautéed in a pan. If prepared this way, they can be used to season numerous recipes, to enrich pizzas and focaccia, or to add to a pasta dish shortly before serving.