Calories in Fruits and VegetablesNutritional Ingredients

Leeks in international kitchens and the health benefits of leeks


Leek is a common spice in Arab kitchens. It is close to onions and garlic.

Leeks have a mild, onion-like flavor that works well in soups and a variety of other dishes.

One cup of leeks—roughly about a whole leek—contains only 54 calories.

Therefore, leeks are the biggest reason to make your meal full. without a significant increase in calories .

Leeks serve as excellent sources of vitamins. It also offers many health benefits thanks to its phytonutrient content.

Leek is an edible plant that is used in many different cuisines. It is closely related to onions, garlic, and scallions.

The edible parts of the leek are the tightly bound leaf sheaths that form the stem-like bases. Which is transferred to flat sheets.

Leeks are available all year round. But at its best from September to March.


The date of the leek

Leeks have been consumed for much of human history. It formed part of the Egyptian diet from around the second millennium BC.

Leeks are also described in the Bible. They were the favorites of the Roman Emperor Nero, It grew in Mesopotamia.


What is the shape of the leek?

The shallot is white at the base and then begins to turn from light green to dark green at the top.

With a thick base transitioning to flat leaves on top, The leeks look a lot like green onions, although they’re thicker.

When picking leeks at the market, It should be straight and firm with white petioles and dark green leaves.

Her bulbs shall be pristine, no cracking or bruising, The shallot must not be wilted or yellow.

Since thicker leeks tend to have more fiber, Look for leeks with diameters of 1.5 inches or less.


What does leeks taste like?

Shallots are a milder version of onions. With the same basic flavour, but less intense. They are delicate and sweeter than the other members of their taxonomic group.

traditionally, The white part and the light green middle are eaten. while the green peaks are ignored.


Ways to cook leeks in international kitchens

Leeks are very common in French cuisine. It is served boiled with vinegar or boiled and mashed into soup.

In Turkish kitchens, leeks are often cut into thick slices. Then boil it to separate the individual leaves.

Then it is stuffed with different rice-based fillings to produce different dishes.

The Scots produce soup made of chicken, Leek is called cake soup.

The Welshman makes creamy potato and leek soup, Leek potato soup became very popular in the United States.

In China, Shallots are made into delicious starchy pancakes.


Preparing the leeks for cooking

Thorough washing is very important for leeks. The soil is often trapped between the many layers of leaves.

To prepare the leeks, get up first, cut the base, Cut off the top of the leaves.

Secondly remove the outer or white layer , if it is tough.

then, If you want to keep the whole leek, Use a knife to make an incision from the top to the point where the green meets the white.

Then rinse the leeks well under running water. and pull the layers until any dirt at the base is removed.

Instead of that, chop the leek, Then put in a colander and rinse well under running water.


Leek soup

leek soup contains, Contains many healthy ingredients such as; Shallots, olive oil and reduced milk.

One serving contains about 82 calories, with 10 calories from fat. and 50 carbohydrates, and 12 from protein.


Useful Links:


Potato and leek soup

When eating out or looking for a rich and delicious recipe, Leek and potato soup can be a tasty option.

This meal contains ingredients such as cream , butter and oil. It will have more calories.

For example One serving of potato and leek soup contains 200 calories. With 110 calories from fat, And 75 calories from carbohydrates and 15 calories from protein.


Stuffed leek soup

Of the meals that can be served with leeks; organic potato soup, Which contains potatoes, onions, leeks, vegetable oil, sea salt, garlic and onion powder

One serving contains 70 calories. and 15 calories from fat, And 48 calories from carbohydrates and 12 calories from protein.


The health benefits of leeks

Rich in Vitamin A

Adding leeks to your diet helps ensure that you meet your daily recommended vitamin A needs.

One cup of leeks contains 1,484 international units of vitamin A — 64 percent of the daily intake for women and 49 percent for men.

And getting enough vitamin A in your diet supports the growth of healthy blood cells.

Including the growth of new red blood cells that transport oxygen and white blood cells that fight infection.

Vitamin A also helps the retina, the tissues in your eyes that detect light and color, To work under low light conditions.


Rich in vitamin K for blood and bones

Leeks also provide a large amount of vitamin K.

Vitamin K benefits all tissues in the body. Which helps regulate blood flow.

While low vitamin K levels can lead to bleeding, Which may negatively affect blood circulation.

Getting enough vitamin K activates the osteoclast protein, It is a protein necessary for bone health.

Leeks contain 42 mcg of vitamin K per cup.

This provides 47 percent of the daily vitamin K intake for women and 34 percent for men. set by the Institute of Medicine.


Enhance visual acuity

Leeks are consumed as a source of the chemicals lutein and zeaxanthin. These compounds contribute to healthy eyesight.

These compounds protect eye tissue from harmful oxidation of DNA and cell membranes by filtering harmful light rays as they enter the eye.

The American Optometric Association also notes that lutein and zeaxanthin, when consumed in sufficient quantities, It protects you from cataracts and age-related macular degeneration.


Calories in leek

Leek and potato soup, Among the most prominent meals that use potatoes, It is a meal that is not only tasty, inexpensive and rich.

Almost all recipes include a portion of potatoes, leeks, celery, leeks, onions, salt, and pepper.

Recipes designed to be healthy meals may include; Olive oil , chicken broth , herbs and various spices.


Watch: Table of calories in different foods


leek flavour

such as garlic and onions, Leek is a member of that family. But it has its own distinct flavor – quite harsh when eating very young vegetables.

But when you mature, be very sensitive, like onions.


Save the shallots

Shallots should be kept in the refrigerator. It can be kept for up to a week.

Because their strong odor can contaminate other foods, You must make sure that it is well wrapped.

Some of the food products on the am-Dieter website contain leeks:

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