Leek · cooked

Cooked leek provides about 28 kcal per 100 g, with 1.2 g of protein, 4 g of carbs, 0.3 g of fat and 2.5 g of fiber. It is therefore very light in energy while offering a good amount of fiber for its weight. A large 200 g portion of cooked leeks represents barely 56 kcal and 5 g of fiber, enough to fill a plate or a bowl of soup without weighing on your daily calorie balance.

The leek belongs to the allium family, like onion, garlic and shallot, but its flavor is far milder and slightly sweet after cooking. The values given here are for cooked, drained leek with no added fat: the butter, cream or béchamel of a leek fondue strongly increases the total, which you should keep in mind when weighing your portion.

Leek supplies vitamin K, folate, vitamin C, manganese and a little iron and potassium. The darker green parts are generally richer in vitamins than the white, but they are also more fibrous and stronger in taste. As with most vegetables, cooking changes some vitamins: vitamin C, sensitive to heat and water, decreases, while other compounds remain stable.

Like other alliums, it contains sulfur compounds that explain its smell and taste. It also contains inulin-type fibers and fructans, which feed the gut flora but can cause bloating or gas in sensitive people, especially with irritable bowel syndrome. Expect no particular health promise: introduce it gradually and observe your tolerance.

In a calorie deficit, leek is an excellent ally because it brings volume, flavor and fiber for very few calories. A leek and vegetable soup, even a thick one, stays light. It fills the stomach, is eaten slowly and gives a feeling of warmth and fullness that few foods at this calorie level provide. It is also easy to prepare in large quantities for the whole week.

However, with only 1.2 g of protein per 100 g, it is not enough to cover your needs when cutting, where protein protects your muscle mass. Pair it with a lean source: chicken breast, white fish, egg or fromage blanc. Also add moderate starches for energy. Leek makes the meal voluminous and tasty, but it is the protein beside it that does the work for your muscles.

When bulking, leek is not an energy source, but it helps you eat big meals with pleasure. It flavors gratins, quiches, enriched soups and stews, which lets you better accept large volumes of starches and meat. It also provides fiber that supports digestion when your diet is rich and dense, a point often overlooked.

To turn a leek fondue into a bulking dish, sauté it in a little butter or olive oil, then add cream, grated cheese or eggs. Serve it with potatoes, rice or pasta and a good portion of poultry or fish. You get a tasty, calorie-rich meal without losing the vegetable side.

Choose firm, straight leeks with a clean, tight white and fresh green, with no yellowing, wilted or slimy leaves. The roots should be clean and not dried out. Avoid very large leeks whose core can be hard and fibrous; medium sizes are more tender. A heavy, smooth leek is usually good. Thin spring leeks are delicate, while winter ones are sturdier and perfect for soups.

Store them unwashed in the fridge vegetable drawer, where they keep one to two weeks. To stop their smell spreading, wrap them in a cloth or a bag. Once cut, cook them within two days. Cooked leeks keep three to four days in the fridge in an airtight box, and they freeze well after blanching or cooking, which is handy for preparing soups in advance.

The leek's main trap is the soil and sand hidden between the leaves. Trim the base and the tough tops of the leaves, split it in two lengthwise, then rinse it thoroughly under running water, spreading the layers well. For sliced preparations, you can also soak them in a large bowl of water: the grit sinks to the bottom. Never skip this step, or the dish will be unpleasant to eat.

For cooking, gentle steaming, covered braising or a slow-heat fondue best preserve the texture. Avoid cooking them too long in a large amount of water, as they become mushy and lose vitamins into the broth, which you can however keep for a soup. Frequent mistakes: throwing away all the green, forgetting to clean well, adding too much butter or cream, and burning leeks over high heat, which makes them bitter.

Leek is the perfect ingredient for the chicken and vegetable soup, where it brings sweetness and fiber to a broth rich in lean protein. You can also use it in a vinaigrette (steamed leeks, mustard, a little oil), in a skillet with eggs, in a lightened tart or quiche, in a gratin, in a smooth soup with a potato, or braised with a little broth.

To optimize your meals, prepare a large pan of leeks softened without excessive fat, then add, depending on your goals, protein (chicken, fish, eggs) and starches. Use the green in broths rather than discarding it. In everyday cooking, a well-cleaned, gently cooked leek turns a simple dish into a tasty meal without complicating your calorie management.