Originally written by Kimberly Cripps , former SDSU Extension Family & Community Health Field Specialist, with contributions by Megan Erickson, former SDSU Extension Nutrition Field Specialist, and Hope Kleine, former SDSU Extension Health Education Field Specialist.
- Leeks look like a giant green onion.
- Leeks should be firm and crisp with quite a bit of white and light green coloring. Those with yellow or withered tops should be avoided.
- Unwashed leeks can be refrigerated for up to two weeks.
- Leeks often have dirt on the inside, so be sure to rinse after cutting and before using.
- Leeks are similar to onion, but are slightly milder.
- The green tops are great for making stock, while the light green parts are best for use in soups or sautéed and added to mashed potatoes.
- Raw leeks can also be sliced and added to a salad.
- Leeks also work well in dishes such as quiches, especially with Roquefort cheese.
- Leeks can be substituted for onion in soup and stew recipes for a slightly different flavor.
Like it! Potato Leek Soup
- 1 Tablespoon unsalted butter
- ½ cup sliced leeks
- ½ cup chopped onions
- ½ cup + 1/3 cup chicken or vegetable broth, low sodium
- 2 cups skim milk
- 1/2 cup + 2 Tablespoons instant potato flakes
- ¼-teaspoon salt
- 1 Tablespoon chopped fresh parsley (or ½ Tablespoon dried)
- Melt the butter in a large pot over medium heat.
- Sauté the leeks and onion in the butter for 5 minutes, or until tender.
- Pour in the broth and the milk and mix well.
- Bring to a boil, reduce heat to low, and simmer for 5 minutes.
- Stir in potato flakes, salt, celery salt, and parsley.
- Allow to thicken and heat through.
- May top with green onion or grated lowfat cheese.
Yield: 4 servings
Nutrition Facts per Serving: Calories 230; Fat 6g; Cholesterol 20mg; Sodium 480mg; Carbohydrates 33g; Sugars 17g; Fiber 3g; Protein 10g
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