This is a winter vegetable and usually in season from September until March. They are part of the Allium family. Potent when raw but turn sweet when cooked.

Leeks Nutrition Values

How to store Leeks

Chop off the tops if they are too long and pop them in the bottom drawer in the fridge for up to a week or a little longer.

How to prepare Leeks

Chop off the top darker leaves at the top that are thick that are splaying out and chop off the bottom root at the end. Remove 1 or 2 of the layers. To wash you can either chop first and then wash in a bowl or run a knife down lengthways stopping with an inch to spare at the root end and run under the tap using your fingers to splay out the leaves.

How to cook Leeks


Only the small slender and young leeks tend to taste good raw in salads. Chop the white and pale green sections into half-moons and add to any salad.


Cut any large leeks in half, or use whole if small. Cover the leeks in a little oil and salt and place on a hot griddle or bbq. Cook for 4 minutes each side until golden.


Fry chopped leeks in a little butter or oil slowly on medium heat for a good 15 minutes stirring every few minutes to make sure they don’t stick.


Chopped leeks can be steamed or boiled. Steam for 5 – 10 minutes or until tender or boil in salty water for the same time.

Ingredients that work well with Leeks

  • Bacon
  • Pancetta
  • Chicken
  • Salmon
  • White fish
  • Sea food
  • Blue cheese
  • Cheddar
  • Feta
  • Goats cheese
  • Sour cream
  • Chives
  • Mint
  • Parsley
  • Sage
  • Thyme
  • Lemon
  • Garlic

Steve says...

"Leeks have some very good cardiovascular protective properties, from the rich content of the flavonoid kaempferol, which has been shown to help protect our blood vessels from damage through their antioxidant and anti-inflammatory activities. The compound has also been shown to be useful in its prevention of cancer and inhibiting cancer cell growth. Leeks are also a very good source of folate a nutrient that is crucial for DNA synthesis, the conversion of homocysteine and also used in the central nervous system and immune system."