35 Leek Recipes That Are Healthy & Delicious (Low-Carb, GF Options) (2024)

FAQs

What pairs well with leeks? ›

Don't be shy now—leeks love a good char. Pair them with zucchini as a side dish for grilled chicken or pork—or just serve with bread for a satisfying lunch.

Leeks are a healthy food and, like most foods, can be eaten in moderation as part of a balanced diet. Eating large amounts of leeks, however, can have some negative effects. First, leeks are high in fiber and can cause digestive discomfort, bloating, and gas if consumed in large amounts.

With a milder flavour they are incredibly versatile in cooking and add a subtle yet punchy flavour to many dishes. Not only are leeks packed with essential vitamins and minerals they are rich in specific health promoting antioxidants and particular types of fibre known to promote a healthy gut.

When leeks are sliced or chopped, they can be used in place of onions or shallots in soups, stews, and casseroles. You can also showcase their subtle, sweet flavor in pasta dishes like our Red Lentil Rotini with Silken Leeks and Shiitakes or Vegan Penne with Artichokes, Leeks, and Lentils.

Put the leeks in a large pot and cover them with water. Bring to a boil, then lower the heat and let simmer for 20 to 30 minutes. Once the leeks have cooked, pour off the liquid and reserve it – that's your leek soup. “The diet calls for drinking 1 cup of leek soup every two to three hours for 48 hours,” Young says.

They're milder, even though they contain many of the sulfur compounds present in onions that are difficult for some people to digest. But these compounds, also found in green garlic, are the source of many health benefits.

Risks of Eating Leeks

People who are sensitive to FODMAPs may experience digestive symptoms, such as bloating, diarrhea, and gas after consuming high-FODMAP foods.

Gas-producing polysaccharides called fructans are typically found in onion, garlic, agave, and leek. Even when consumed in small quantities, these foods can trigger bloating and other digestive problems like gas and stomach cramps.

They are rich in fibre, so it is a satiating food with laxative properties. The leek has an essential oil that eases the digestive process and stimulates appetite.

Leeks have laxative property and thus, they help in relieving constipation. This vegetable is a natural diuretic, antiseptic and an anti-arthritic agent. Furthermore, regular consumption of leeks helps in fighting against fungal and bacterial infections.

Do leeks trigger reflux? ›

Alliums often cause problems with digestion because of their high fructose content, possibly contributing to GERD indirectly. Avoid shallots, leeks, and chives, especially if raw. Tomatoes may contribute to GERD through direct irritation of the esophagus because of their acidity.

Soak the stalks in a bowl of cold water for 10 minutes or so, then rinse under cold running water in the sink. The long soak allows the water to penetrate the leek's many layers, clearing out all the bits of debris. Once your veg is all cleaned up and dirt-free, it's time to get cookin'.

To freeze: Leeks can be frozen! Simply slice and freeze them on a tray, before popping into a sealed container. To defrost: When you take food or drink out of the freezer, it's important to defrost it safely. Don't defrost at room temperature.

Leeks and onions can be cooked together without any problems.

Leeks: Leeks make great companion plants for carrots because they deter carrot flies, and carrots repel leek moths. Planting leeks and carrots together can help both plants grow without being damaged by pests. 3. Legumes: Legumes can enrich the soil around carrots through the nitrogen-fixing process.

Carrots and leeks are perfect companions. Both have strong scents that drive away each other's pests.