Leek (100gm)

Overview

This raw, sturdy, firm vegetable has a slight flavour that is similar to onions. Other standard leek options include green onions and beetroot, both claiming the same flavour profile. There are plenty of reasons to make leek a regular part of your diet to prevent inflammation, which might be the root of most diseases.

Nutritional profile

• 100 grams of leeks contain 100 gm of includes 59% of vitamin K, 33% vitamin A, 24% manganese, 20% vitamin C, 16% folate, 12% vitamin B6, 12% iron, 7% magnesium, 61 calories, 14.2 grams carbohydrates, 1.5gm protein, 0.3gm fat, 1.8gm fibre, and 6% calcium.

Health benefits

Some health benefits of the leek are given below:

• Leeks help to protect any cancer-related issues.
• Leek contains folate in it, which is known to be an essential component of a healthy pregnancy.
• Sulphur-containing compounds in the leek can also naturally reduce harmful cholesterol levels, especially if you are at risk for heart disease.

Recipes

Following are some easy-to-cook leek recipes:

1. Leek soup

• Ingredients: Some potatoes, onion, butter, white protein, chicken or vegetables, and salt for taste
• Cooking steps: Melt 50 grams of butter in a heavy saucepan. When cooked, add potatoes, small onion, white protein, and butter until they are well coated. Season it well with a pinch of salt for taste and freshly ground black pepper and toss again. Place a disk of greaseproof paper and then cover the pan. Uncover the pan and pour in 850ml of light chicken or vegetable stock and boil the vegetables in the simmer until they are cooked for about 5 minutes. Serve hot and enjoy the tasty soup.

2. Leek salad

• Ingredients: Take a lemon, tomatoes, oil, cucumbers, leek, oil, salt, and pepper
• Cooking steps: Mix the ingredients like lemon juice, oil, salt, and pepper. Toss the dressing with leek. Cut tomatoes and cucumbers and add to the cheeks. Add olives and cilantro and toss well. Add more salt and pepper for one hour if you prefer.