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A close photo of a leek
NewVegetablesStem vegetables

Leek

The leek is a mild, sweet allium with a long white stem and green leaves, prized for its delicate onion-like flavor. Versatile in soups, braises, and sautés, leeks are a staple in European cuisine and a key ingredient in dishes like leek and potato soup.

Did you know ?

  • 1 The white part is blanched by earthing up soil around the stem as it grows.
  • 2 Leek is one of the national symbols of Wales and is worn on St. David’s Day.
  • 3 Ancient Romans valued leeks and believed they were a favorite of Emperor Nero.

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Nutrition

Detailed nutritional values of leeks

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Values of leeks per 100g - raw :

Calories61 kcal
Proteins1.5g
Carbohydrates5.1g
of which sugars3.2g
Fiber2g
Fats0.3g

Vitamins and minerals

Main vitamins

Vitamin CVitamin AVitamin B6Vitamin KVitamin B9

Main minerals and trace elements

ManganesePotassiumIron

Ripeness

How to know if a leek is ripe ?

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A perfectly ripe leek

Perfectly ripe

A ripe, ready-to-use leek has a firm white stem and straight, crisp green leaves with a mild, sweet onion-like aroma.

How to recognize this state :

  • Thick, straight white stem (shaft) with no cracks
  • Firm texture from base to leaves
  • Leaves are dark green, crisp, and not wilted
  • Mild, pleasant onion-like aroma
  • No yellowing or drying at the leaf tips
  • Stem diameter typically between 2–5 cm
  • Base is clean and not slimy

Selection

How to choose leeks ?

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To choose quality leeks at the supermarket or market :

  • Look for leeks with firm, straight white stems and crisp green leaves.
  • Choose leeks with a long white shaft and minimal yellowing at the leaf tips.
  • Avoid leeks with slimy bases, cracks, or strong unpleasant odor.
  • Prefer medium-sized leeks, as very large ones can be tough and fibrous.
  • Check that the leaves are tightly closed and not excessively dried out.

Storage and ripening

How to store and ripen leeks ?

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How to store leeks ?

  • Store unwashed leeks in the refrigerator, loosely wrapped in plastic or in the crisper drawer, for up to 1–2 weeks.
  • Keep leeks away from foods that absorb odors, as their aroma can be strong.
  • For longer storage, slice and blanch leeks briefly, then freeze in airtight bags.
  • Cut leeks should be stored in an airtight container and used within a few days.

How to ripen leeks ?

If you bought unripe leeks, here's how to speed up the process :

  • Use blanching techniques in the garden (earthing up soil around stems) to lengthen and tenderize the white part.
  • Let freshly harvested young leeks rest a day in a cool place to allow moisture to redistribute.
  • Cook slightly tougher leeks low and slow (braising) to soften fibers.
  • Remove the outer fibrous layers before cooking if leeks are older or larger.

Health

Health benefits of a leek

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  • Provides prebiotic fibers that support a healthy gut microbiome.
  • Low in calories yet flavorful, helping with weight-friendly cooking.
  • Offers vitamin K and folate, which contribute to normal blood and bone health.
  • Provides vitamin C to support immune function when eaten fresh or lightly cooked.

Origin

What is the origin of leeks ?

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Leeks have been cultivated since antiquity and are thought to originate from the eastern Mediterranean and Middle East. They were prized by ancient Egyptians, Greeks, and Romans, and later became a staple in European peasant cuisine. Today, leeks are widely grown in temperate regions and are particularly associated with French, British, and Welsh cooking.

Regions of origin

  • Eastern Mediterranean
  • Middle East
  • Western Europe

Recipes

Cook a leek according to its ripeness

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Unripe

  • Grilled baby leeks with vinaigrette
  • Quick sautéed young leeks with garlic
  • Baby leek and radish salad

Perfectly ripe

  • Creamed leeks
  • Leek and mushroom quiche
  • Braised leeks with butter and thyme

Overripe

  • Leek vegetable stock
  • Slow-cooked leek and barley stew
  • Leek and bean puree

Gallery

Leeks across the world

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F.A.Q

Frequently asked questions

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Warnings

Warnings and precautions for leeks

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  • Wash leeks very thoroughly, as soil often lodges between the layers.
  • People sensitive to onions or garlic may also react to leeks.
  • High intake of leeks may cause digestive discomfort in some individuals.
  • Discard leeks that are slimy, moldy, or have a strong off-putting odor.
  • Those on certain blood-thinning medications should be mindful of vitamin K intake from leeks.

Do not confuse with

Spring onion

Has a more developed bulb and a stronger onion taste compared to the mild, elongated leek.