The Benefits of Leeks and a Healthy Olive Oil Leek Recipe

Leeks are grown and consumed across a wide area, from the Eastern Mediterranean and Near East, and from Mexico to China. In our country, they are grown mainly in the inland western region. Leeks contain fiber, iron, protein, carbohydrates and sugar. They also contain trace (very small) levels of minerals such as calcium, iron, phosphorus, potassium, magnesium, sodium, zinc, copper, fluoride, manganese and selenium. Let us explore this nutritious, low-calorie food together and try a sample recipe.

An Easy and Healthy Olive Oil Leek Recipe

Ingredients:

• 500 grams of leeks
• 1 small onion
• 3-4 tablespoons of olive oil
• 2 tablespoons of rice or bulgur
• 2 medium carrots
• About 2 glasses of water (enough to cover the leeks by 1 finger’s width)
• Juice of half a lemon

Preparing the Leek Dish:

1. Wash the leeks thoroughly.
2. Cut the leeks into slices 2 fingers wide.
3. Place the chopped onion in a pot with the olive oil and sauté. After a while, add the carrots.
4. After the carrots have cooked for 1-2 minutes, add the leeks and rice, or preferably bulgur.
5. Finally, add enough water to cover the leeks by 1 finger’s width, add the lemon juice and put the lid on the pot.
6. Cook the olive oil leek dish over medium heat for about 25-30 minutes.

After allowing it to rest, you can eat it hot or cold, as desired.

What Are the Benefits of Leeks?

Low in Calories

A leek weighing approximately 89 grams contains only 50 calories, or 0.6 calories per gram. Because leeks have a very low energy content, you can readily add them to soups, dishes and omelets for flavor while keeping calories low. Leeks are therefore a food option that makes it easier to lose weight by consuming fewer calories.

Carbohydrates, Fiber and Sugar

Most of the calories in leeks, as in sweet onions, come from their carbohydrate content. One leek contains 13 grams of carbohydrates, 3 grams of sugar and 2 grams of fiber. Because it is natural and rich in fiber, this small amount of sugar does not cause weight gain. Its fiber keeps you full for a long time. Eating fiber-rich foods in your diet helps protect you against heart disease, diabetes and certain types of cancer.

Protein and Fat

Leeks are fat-free and contain very little protein. One leek contains 1 gram of protein. Average daily protein requirements are stated as 46 grams for women and 56 grams for men. You can eat leeks alongside foods such as meat that contain protein and fat but no fiber. Variety in meals is important. A bowl of yogurt alongside leeks also increases that meal’s protein content.

Vitamins and Minerals

Leeks are low in calories while being an excellent source of vitamins A and C. They are also an important source of iron and contain a small amount of calcium. Vitamin A is important for eye health. Adequate intake of vitamins A and C is important for the immune system. Iron and calcium are also very important minerals for your health. Ironcarries oxygen to organs, muscles and tissues. Calcium strengthens your bones and teeth and keeps them healthy. Eating leeks raw provides a higher calcium intake.

Note; We do not recommend adding sugar to olive oil dishes because it increases calorie intake. As the amount of salt each person can consume varies, you may prefer to add it at the table rather than during cooking.

Related Topic

To visit our healthy recipes section