This cousin of the onion has a mild, sweet flavour to tempt the most sensitive palate. Leek is easy to identify as a relative of the onion; in fact, it looks much like an overgrown green onion.
The delicate, sweet taste of the leek reveals it as the mild vegetable classically used in vichyssoise (cold potato soup) and other soups.
The leek has an interesting history; in 640 A.D., the leek was declared the national emblem of the Welsh after their victory against the Saxons.
Welsh soldiers wore a leek in their hats to identify each other during battle, a tradition that still lives once a year on St. David's Day - March 1st.
Selection and Storage
When choosing leeks, remember that small is better - under 1-1/2 inches in diameter. The larger leeks may be tough and woody.
Crisp bulbs and fresh-looking leaves with no brown spots are the key.
To store, trim off the roots, brush off any sand and wrap tightly in plastic.
Keep in a dry place in the refrigerator for up to two weeks.
Preparation and Eating Tips
Leeks retain a lot of sand, so they must be washed carefully.
Trim off the outer leaves and discard. Trim the tops, keeping 2-3 inches of green.
If you are using whole leeks, split down the center to within 1/2 inch of the root, then soak in water for a few minutes.
Rinse under running water.
If not using whole, split through and rinse vigorously under running water.
Leeks make an elegant addition to the dinner table raw, or add flavour to dishes when cooked.
Try leeks braised in butter, stir-fried with other vegeta¬bles, au gratin or creamed and in salads, or boil and sprinkle with herbs for a light side dish.
CUCUMBER AND LEEK CREAM SOUP – 10 minutes
When you need that simple, fast meal, serve this soup with sandwiches or a salad.
2 cups cucumbers, pared, seeded and diced
1 cup leeks, chopped (white parts)
2 teaspoon margarine
1 tablespoon all-purpose flour
1 packet instant vegetable broth mix
1. Combine cucumbers, leeks and margarine in a microwavable casserole. Cover lightly with plastic wrap and microwave on HIGH 6 minutes, stirring every 2 minutes.
2. Sprinkle flour evenly over mixture, then stir. Microwave, uncovered, on HIGH for 1 minute.
3. Stir in 1 cup water and broth mix and microwave uncovered on HIGH for another 2 minutes until soup thickens, stirring after one minute. Salt to taste.
Yields 2 servings.
Nutrient Analysis per serving:
Calories-69
Protein-3.6 g
Fat-2 g
Carbohydrates-9.6 g
Dietary Fibre-1.8 g
Leek Nutrition Information:
Serving size: 26 g (114 cup. raw)
Calories-16
Protein-0.39 g
Fat-0.08 g
Carbohydrates-3.68 g
Dietary Fibre-0.39 g
Sodium-5 mg
Potassium-47 mg
