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Leek

Pick it!

  • 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.

Try it!

  • 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

Ingredients

  • 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)

Directions

  1. Melt the butter in a large pot over medium heat.
  2. Sauté the leeks and onion in the butter for 5 minutes, or until tender.
  3. Pour in the broth and the milk and mix well.
  4. Bring to a boil, reduce heat to low, and simmer for 5 minutes.
  5. Stir in potato flakes, salt, celery salt, and parsley.
  6. Allow to thicken and heat through.
  7. 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

© South Dakota Board of Regents

Program Materials

Colorful fact sheets, recipe cards and educational videos provide educators and families with fun, engaging tools to enhance any dietary curriculum in a variety of settings.

Quick resources are available in the fact sheets below. Download the zipped folder to use the lesson plan, sampling instructions, recipes and display materials in your educational program.