Leek: discover its benefits and check out tasty recipes

Who hasn’t tried a leek recipe? Versatile, this vegetable is used to enhance the flavor of savory dishes, ensuring prominence for its striking flavor. A vegetable belonging to the onion and garlic family, the leek has a cylindrical shape, unlike its peers.

Also known as leek, male leek, porro-bravo and porro-hortense, it gained fame through French cuisine, but its popularity expanded throughout the world, including our country. Easily accessible, it has been gaining more and more tables in Brazil, adding a flavor similar to onion, but milder. Produced throughout the year, it can be found in supermarkets and produce.

12 benefits of leeks

Rich in nutrients, according to nutritionist Larissa Cohen, a tablespoon of leek has about 4.8 kcal, 1.04 g of carbohydrates, 0.21 g of protein, 0.38 g of dietary fiber and 0.01 g of fat. Check out some of its benefits according to the professional:

1. Fights colds and flu

According to the nutritionist, leeks help the respiratory tract, relieving flu and cold symptoms, as it has natural antibacterial properties.

2. Helps reduce cholesterol

Like all fiber-rich foods, it “helps reduce bad cholesterol (known as LDL)”, reveals Larissa.

3. Helps in weight loss

Again, the presence of fibers guarantees this effect, guaranteeing a feeling of satiety for longer, acting in the control and maintenance of body weight.

4. Fights free radicals

According to the professional, leek is a food rich in antioxidants such as polyphenols, which fight free radicals, preventing premature aging and chronic diseases.

5. Aid in good intestinal functioning

Another feat guaranteed by its fiber content, it allows the intestines to function regularly.

6. Promotes good eye health

“This food helps with vision health, as it contains lutein and zeaxanthin, substances that protect eye tissue from oxidation and aging”, informs the nutritionist.

7. Improved immunity

As the professional explains, leek is considered a prebiotic food, feeding “positive” bacteria and helping to improve immunity.

8. Anti-inflammatory action

“Leek contains vitamin K, a substance that helps prevent chronic inflammatory diseases, as well as calcification of arteries”, adds Larissa.

9. Ideal to be consumed during pregnancy

Because it contains folic acid, it is a great food to be consumed during pregnancy, when this vitamin is very important for the formation of the baby’s nervous system.

10. Ensures healthy skin

This feat is guaranteed by the combination of vitamins A, C and E, in addition to the presence of beta-carotene in the food, causing a powerful effect in protecting the skin from damage caused by exposure to sunlight.

11. For stronger bones

Because it contains significant amounts of vitamin K, leeks ensure stronger bones, as this vitamin activates osteocalcin, a protein that provides greater bone health.

12. Stimulates libido

Known for its aphrodisiac properties, this food makes it possible to increase libido, in addition to helping in the treatment of infertility.

In addition to its strong flavor, adding leeks to your diet can provide incredible health benefits. Don’t waste any more time and prove your action.

How to consume leeks

Used primarily as an additional ingredient in a recipe, leeks can be consumed in a variety of ways. According to the nutritionist, it is possible to use the leaves in soups, broths and juices. The white part can be “cut into rings and used as a natural seasoning in all types of dishes, from meat, fish, chicken, rice, soups, salads and even as a seasoning for beans”, he suggests.

With the possibility of being eaten raw or cooked, it is important to wash the vegetable well under running water before incorporating it into recipes. “It is very interesting to use it as a food seasoning in place of garlic for people who complain of poor digestion, heartburn, reflux and gas after consuming garlic. Leeks are milder and do not cause these symptoms in people who are sensitive to common garlic,” says Larissa.

Amazing leek recipes to try today

Fulfilling the role of ingredient or used as a condiment, replacing the onion, leek can be the missing element to guarantee even more flavor to your dish. Check out recipes using this vegetable below and get inspired:

1. Leeks on the Grill: Who says leeks can’t be the highlight of the meal? Prepared on the grill, it is seasoned with parsley, lemon and olive oil. The secret to avoiding stringy leaves is to cook it in boiling water and place it in a container with ice before grilling.

2. Cheese and leek omelet: option rich in protein, here leek is used together with white cheese to guarantee more flavor to the omelet. To season the dish, salt and fresh herbs.

3. Bean broth with leek: used as a complementary ingredient to season the bean broth, here the leek is still accompanied by onion, garlic, salt, pepper, Worcestershire sauce, parsley and basil.

4. Bacon and leek risotto: risotto is one of the dishes that uses leek the most to guarantee an unmistakable flavor. In this version, the vegetable is cut into slices, in addition to being accompanied by bacon and parmesan cheese.

5. Shimeji and leek risotto: another version of the famous dish, here the protein dose is guaranteed by the use of the mushroom. Vegetable broth is the chosen one to guarantee even more flavor to the dish.

6. Leek and Brie Risotto: Arborio rice is the best option to make risotto. The use of margarine and brie cheese guarantee a remarkable flavor to the dish, so the leek acts as an adjunct to the flavor.

7. Roasted Potatoes with Leeks: A beautiful example of a tasty dish with few ingredients. Prepared in the oven, the potatoes cut in four are joined by leeks and cabbage.

8. Leek and pancetta pappardelle: a nice option for those who want to taste a good pasta seasoned with leek. In this option, the pancetta and poached egg guarantee the striking tone of the dish.

9. Creamy pasta with hearts of palm and leeks: another pasta with sauce option prepared with this versatile ingredient. Accompanied by hearts of palm, the white sauce is even tastier with the use of peas and black olives.

10. Pork fillet in leek sauce: great example of how leek can also be used to season meats. Here the pork medallion sauce was made with sesame oil, leeks, soy sauce and cornstarch.

11. Tilapia with leeks and white sauce: here fish is the protein of choice. To assemble, just place the grilled tilapia fillets in a refractory, cover with the leek stir-fry and finish with the white sauce. More practical impossible!

12. Creamy Spinach and Leek Pie: ideal option for coeliacs and vegans, this recipe does not use wheat flour and animal-derived foods. While the flavor is due to the sauteed spinach and leeks, the creaminess is guaranteed by the use of tofu in its preparation.

13. Leek cream with potatoes and bacon: ideal recipe to be enjoyed on colder days, this broth uses leeks in its preparation. Accompanied by bacon and potatoes, it results in a very tasty and easy to make meal.

14. Shiitake and leek soup: another option for days with lower temperatures, the charm of this soup lies in the visual aspect: it is served inside an Italian bread. Vegetarian recipe, it is a great alternative for those who want to get away from the meat versions, but do not give up the protein.

Based on these suggestions, it is worth getting inspired and risking using this vegetable in the preparation of traditional dishes, letting creativity flow and increasing the flavor of your meals.

At the time of purchase, prefer options with thinner, white stems and greenish leaves. Without contraindications, leek proves to be a versatile ingredient, capable of transforming the flavor of varied recipes. Try all its flavor!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.