Benefits, tips and recipes with the ingredient

Although it is widely used in various recipes, leeks are not as well-known as other vegetables in their family, such as onions and common garlic, for example. With a slightly sweet flavor, reminiscent of onion, but milder, leeks can be consumed whole, using everything from the stalk to the leaves.

Its exact origin is unknown, but evidence suggests that leeks were first cultivated in the Middle East and Europe. However, it was French cuisine that was responsible for making this vegetable known. And, precisely because it is an easily accessible ingredient, leeks have become essential in many culinary recipes. In fact, in addition to giving a special flavor to food, the vegetable is also very good for your health.

So, if you have never tried the famous leek, and are curious to know more about the vegetable, this article will answer your questions. First, let’s present the benefits of the vegetable, which are not few; and we will also bring you some recipes that use leeks.

12 Benefits of Leek

1. Fights flu and colds

To begin with, as it is a vegetable rich in natural antibacterial properties, leeks can be a great ally for the respiratory tract. Therefore, it can be very suitable for treating flu and cold symptoms.

2. Helps reduce cholesterol

Furthermore, leeks are also rich in fiber, which is why they help reduce bad cholesterol, known as LDL.

3. Helps with weight loss

And it is precisely the amount of fiber present in the vegetable that helps with weight loss, as it helps control and maintain weight.

4. Fights free radicals

Leeks are also rich in powerful antioxidants such as polyphenols. It is these antioxidants that fight free radicals, that is, making the vegetable an agent that prevents premature aging and the emergence of chronic diseases.

5. Helps with good intestinal function

Thanks to the amount of fiber present in its composition, leeks are also a great ally for the intestine. This is because the vegetable contributes to the regular functioning of the organ.

6. Promotes good eye health

Leeks also contain lutein and zeaxanthin. These two substances protect the eye tissue from oxidation and aging, in other words, contributing to better vision.

7. Improves immunity

Considered a prebiotic food, this vegetable also feeds the “positive” bacteria in the body. In other words, it also contributes to improving immunity.

8. Antibacterial effect

Likewise, leeks also have antibacterial, anti-inflammatory, antiviral and antifungal effects, thanks to the presence of allicin in their composition. Therefore, it increases the body’s defenses against invading bacteria.

9. For stronger bones

Furthermore, the vegetable has large amounts of vitamin K, the vitamin that activates osteocalcin. In this way, leeks also contribute to stronger and healthier bones.

10. Ideal for consumption during pregnancy

During pregnancy, leeks can be a great ally in your diet. This is because the vegetable is rich in folic acid, a very important vitamin for the formation of the baby’s nervous system.

11. Ensures healthy skin

Food also has positive effects on the skin, as it protects it against the sun’s rays. This is the result of the combination of vitamins A, C and E, in addition to the presence of beta-carotene.

12. Stimulates libido

Finally, if all this is not enough, the vegetable also contributes to increased libido, due to its aphrodisiac properties. And more than that, it can also help in the treatment of infertility. In other words, it only has positive sides, in addition to giving recipes a special flavor. So, if you still had doubts about trying the ingredient, now you don’t.

How to consume leeks?

Although it can be consumed in countless ways, leeks are most often used as an additional ingredient or seasoning. Because it is used in its entirety, this vegetable has several purposes.

Firstly the leaves, which can be used in soups, broths and juices. Likewise the stem part, which can be used in salads, seasonings, among others. Furthermore, it can also be used as a filling for creams, risottos, pies and savory snacks. Due to its particularly mild flavor, it is a suitable ingredient for white meat and fish recipes.

With that in mind, check out 5 simple and tasty recipes below to use this ingredient. In fact, if you’ve never used the vegetable, you’ll want to use it now with these recipes.

5 Recipes with leeks

1. Leek risotto

Ingredients:

• 4 cups (tea) of water;
• 2 vegetable broth cubes;
• 5 tablespoons of butter;
• 1 grated onion;
• 1 cup (tea) chopped leek;
• 1 cup (tea) of raw carnaroli rice;
• 1/2 cup (tea) of dry white wine;
• 1/2 cup (tea) grated parmesan cheese;
• 6 tablespoons of whey-free cream.

Preparation mode:

• First, over medium heat, heat the water and vegetable broth until it boils. Turn off and set aside;
• In another thick-bottomed pan, heat 3 tablespoons of butter over medium heat and fry the onion and leek until they are soft and transparent;
• Then add the rice and fry for 2 minutes. Then add the wine and wait for it to evaporate;
• Add 1 ladle of water with the broth and so on, lower the heat and wait for it to dry;
• Stir, adding the broth little by little, until the rice is soft;
• Finally, turn off and mix with the remaining butter, parmesan and cream.

2. Farofa with leek

Ingredients:

• 4 tablespoons of butter;
• 1 slice of chopped pepperoni sausage;
• 1 chopped red pepper;
• 1 chopped green pepper;
• 2 chopped leek stalks;
• 1 cup (tea) chopped green olives;
• 1 can of drained corn;
• 1/2 cup (tea) chopped green scent;
• 3 cups (tea) of cassava flour.

Preparation mode:

• First heat a pan with the butter and fry the pepperoni and peppers until golden;
• Then add the leeks and olives. Additionally, you can add corn and green scent. Therefore, sauté for 3 minutes;
• Finally, add the flour, season with salt, mix well.

3. Salmon with leeks

Ingredients:

• 1 piece of salmon weighing 800g;
• 2 cloves of chopped garlic;
• 1 tablespoon of chopped ginger;
• Salt and grated nutmeg to taste;
• 4 tablespoons of butter.

Preparation mode:

• First, cut the salmon fillet into 4 equal parts;
• Thus, season with garlic, ginger, salt and nutmeg;
• Then, heat a frying pan with butter over medium heat and grill the salmon pieces until golden.

4. Beef bait with leeks

Ingredients:

• 600g sirloin strips;
• 1 tablet of powdered meat broth;
• Salt and black pepper to taste;
• 4 tablespoons of olive oil;
• 1 chopped onion;
• 2 sliced ​​leek stalks.

Preparation mode:

• First, season the meat with the meat broth, salt and pepper;
• In a large non-stick frying pan, heat the oil over high heat and brown the meat until the water dries up;
• Add the onion and leek. Then sauté for 5 minutes or until softened.

5. Leek Quiche

Ingredients:

• 2 tablespoons of margarine;
• 1 ovo;
• 1 teaspoon of salt;
• 1/2 cup (tea) of ice water;
• 2 cups (tea) of wheat flour (approximately).

Filling:

• 2 beaten eggs;
• 1 box of cream (200g);
• 50g grated parmesan cheese;
• 1 cup (tea) of grated mozzarella cheese;
• 1 cup (tea) chopped green olives;
• 2 leek stalks, thinly sliced.

Preparation mode:

• In a blender, beat the margarine, egg, salt and water. Then, transfer to a bowl and add the flour, little by little, stirring until it no longer sticks to your hands;
• However, if necessary, add more flour. Line the bottom and sides of a 26cm diameter springform pan, pressing with your hands. Then set aside;
• For the filling: in a blender, beat the eggs and cream. Additionally, add half the parmesan;
• Add the mozzarella and mix with a spoon. Then, spread this cream over the dough, distribute the olives and leeks on top;
• Then, sprinkle with the remaining Parmesan cheese and bake in a preheated medium oven for 30 minutes. Finally let it bake until golden.

Anyway, what about you, did you already know this vegetable? If you liked these leek tips, you might also like these 4 weight loss soup recipes.

Sources: Ativo Saúde, Women’s Tips