Leek – benefits and harms, recipes for healthy dishes with photos

The content of the article

A relative of onions is leek. It is an annual herb with a more delicate, creamy and even sweet taste. This species is also called pearl. It is used by cooks as a dressing or as the main ingredient for a wide variety of dishes, some of which can be found in recipes with the photo below..

What to do with leek

The Mediterranean is considered the birthplace of greenery, today the variety has often been grown on the beds of our country. The culture, sweet and not sharp in taste, was used as food by the ancient Romans and Greeks. Now, thanks to the taste and benefits, it has been adopted by modern culinary experts and even healers. Before you cook this unusual vegetable, you should find out how it is useful. Along with a small amount of calories, greens contain many substances necessary for human health:

  • carotene;
  • iron;
  • vitamins of groups B, C, E;
  • phosphorus;
  • potassium;
  • essential oils;
  • sodium;
  • protein;
  • folic acid.

Useful properties of the product are manifested in diseases such as scurvy, gout, rheumatism and obesity. Although there are contraindications for the use of this vegetable: it can not be used by those who suffer from diseases of the stomach and duodenum, especially during exacerbations. There are a lot of options for what to make from leek. Here are a few ways and tips for using it at home:

  1. It is recommended to use only the white part of the stem, although in some recipes green leaves are added to it.
  2. Very tasty from this species are soup vishisuaz and various mashed soups. Separately, it is worth mentioning the Scottish “cock-a-leekie soup”, the recipe of which necessarily requires this kind.
  3. A good side dish will be stewed stems. Lemon juice is suitable as a dressing.
  4. Original recipes – gratin, casseroles, pasta, gravy or stalk sauces.


How to make leek

Be sure to learn how to use the product – so you can make both simple salads and more original and even festive options. Stalks can be cooked, stewed or fried, even in batter or butter in breadcrumbs. The leaves are also edible, they are convenient when wrapping the broth to wrap a bouquet of garni, i.e. a bunch of fragrant herbs, and in recipes for a couple they can be a substrate. To thicken the stew, use the boiled greens of leeks. First you need to divide it in half to remove dirt and soil residues. Before you cut it, you need to remove the upper leaves.

Leek dishes – recipes with photos

Some national cuisines even use pickled stems, which are rolled up for the winter and then used as a snack. The pale part of the plant is very tasty in mashed soups with spinach, tomatoes, nettle, sorrel, potatoes and carrots. You can use the product in all cases where you need a delicate onion flavor. He adds a pleasant aroma to a simple meat broth.


  • Cooking time: 30 minutes.
  • Servings Per Container: 4 Persons.
  • Calorie dishes: 105 kcal.
  • Purpose: for lunch / dinner.
  • Cuisine: European.
  • Difficulty: medium.

You can serve delicious salads with herbs, light snacks or more nutritious with the addition of meat – chicken, and sometimes even pork or beef. In the latter version, the salad is obtained from the warm category and can be an addition to cereals, potatoes or pasta, although as an independent snack it will be no worse. Men will be especially pleased with this, because as part of the appetizer there is meat.


  • olive oil – 2 tbsp. l .;
  • chicken breast – 2 pcs.;
  • sweet chili sauce – 0.25 tsp;
  • lemon – 0.5 pcs.;
  • bell pepper – 1 pc.;
  • parsley – 50 g;
  • soy sauce – 1 tsp;
  • salt – 0.5 tsp;
  • garlic – 2 cloves;
  • onion stalks – 3 pcs.;
  • carrots – 1 pc.

Cooking method:

  1. Mix lemon juice with chili and soy sauce, put crushed garlic there.
  2. Peel, rinse and chop vegetables with straws. Finely chop the parsley.
  3. Wash the breast, dry it, then cut into slices and fry until ready in hot oil. 3-5 minutes are enough for this.
  4. Next, add vegetables to the fried chicken, mix, season with garlic sauce and herbs.
  5. Fry for a couple of minutes, stirring occasionally. Then allow to cool slightly, but serve slightly warm..

Onion salad


  • Cooking time: 40 minutes.
  • Servings Per Container: 4 Persons.
  • Calorie dishes: 43 kcal.
  • Purpose: for lunch / dinner.
  • Cuisine: European.
  • Difficulty: medium.

The recipe for a soup with a photo is worth taking note of for those who seek to reduce their weight. The first is obtained dietary due to low-calorie foods, selected in a very interesting combination. Red lentils, adjika, white part of the stems and orange – the soup comes out original in taste and pleasant in appearance. Citrus juice makes soup fresh and slightly sour.


  • adjika – 1 tsp;
  • red lentils – 50 g;
  • vegetable broth or water – 300 ml;
  • carrots – 150 g;
  • pepper, salt – to taste;
  • fresh greens – a little for decoration;
  • root celery – 150 g;
  • vegetable oil – 1 tsp;
  • leek – stalk 6 cm;
  • orange – 1 pc.

Cooking method:

  1. Wash the lentils several times, cook without adding salt according to the instructions on the packaging.
  2. In a thick-walled pan, warm the oil, fry finely chopped onion on it.
  3. Then pour the broth or water. After boiling add chopped celery with carrot.
  4. After 15 minutes of cooking, add adjika, introduce boiled lentils. Pepper and salt.
  5. To darken a couple of minutes, then grind the mass with a blender.
  6. Season with orange juice, bring the soup to a boil again.
  7. When serving, garnish with a sprig of greenery.

Learn more about lentils – the benefits and harms of legumes, types and recipes.

Chicken Leek Soup


  • Cooking time: 1 hour.
  • Servings Per Container: 6 Persons.
  • Calorie dishes: 104 kcal.
  • Purpose: for lunch / dinner.
  • Cuisine: Russian.
  • Difficulty: medium.

There are different recipes for pies with spicy herbs, for example, quiche. This is an open cake based on shortcrust pastry with margarine. More simple is the jellied cake. The dough is prepared on unsweetened yogurt, sour cream or kefir. Its consistency turns out to be liquid, therefore the pie is called aspic. The finished dish can be served as an independent or in the bite of chicken stock.


  • sugar – 0.5 tsp;
  • egg – 3 pcs.;
  • mayonnaise – 0.5 tbsp .;
  • flour – 1.5 tbsp .;
  • sunflower oil – 3 tbsp. l for frying;
  • kefir – 1 tbsp .;
  • baking powder – 1 tsp;
  • salt to taste;
  • egg – 3 pcs..

Cooking method:

  1. Rinse the stems, then not very finely chopped and fry in oil, seasoning with spices and salt at the end.
  2. Beat kefir with egg, add sugar, mayonnaise, salt and add flour with baking powder. Beat everything with a mixer or whisk, leave for 10-15 minutes.
  3. Pour half the finished dough onto the bottom of the silicone mold. Next, distribute the fried stuffing.
  4. Pour the remaining dough, bake at 180 degrees until golden brown. Recommended time is 30-35 minutes..

Quiche with leek

A hen

  • Cooking time: 25 minutes.
  • Servings Per Container: 6 Persons.
  • Calorie dishes: 104 kcal.
  • Purpose: for lunch / dinner.
  • Cuisine: Russian.
  • Difficulty: medium.

Chicken with stalks and herbs is one of the easy ways to cook an easy and tasty dinner. Boiled rice, buckwheat, mashed potatoes or pasta will suit her side dish. Delicate chicken with roasted leek is one of the classic combinations of products. A special charm is given to them by dressing from soy sauce with honey. The meat is simply fried in a pan, as is the case with the more familiar onions.


  • egg – 1 pc.;
  • soy sauce – 4 tbsp. spoons;
  • chicken fillet – 400 g;
  • honey – 1 tsp;
  • leek – 1 pc.;
  • flour – 4 tbsp. l .;
  • vegetable oil – to taste;
  • greens – 1 small bunch.

Cooking method:

  1. Rinse the fillet, let it dry, then cut into slices.
  2. Wash the stem too, chop in half rings, then passer in oil until golden brown.
  3. Next, introduce the chicken, fry until it is ready. Season with a mixture of soy sauce with honey.
  4. Stew for another 5 minutes, serve with chopped herbs.

Pieces of chicken with leek and butter in a pan


  • Cooking time: 40 minutes.
  • Servings Per Container: 5 Persons.
  • Calorie dishes: 80 kcal.
  • Destination: Lunch / Dinner / Healthy Lunch / Healthy Dinner.
  • Cuisine: French.
  • Difficulty: medium.

Baked fish with white stalks is a minimum of effort, but an excellent result. If you are looking for a simple and original dinner option, be sure to find out how to cook such a meal. The fish fillet languishes in cream, so it turns out to be very soft and tender. The main thing is to thoroughly clean the product from seeds, so that households are pleased to eat.


  • pepper, salt – to taste;
  • leeks – 3 stalks;
  • cream – 200 ml;
  • butter – 40 g;
  • salmon fillet – 300 g.

Cooking method:

  1. Peel the fillet, rinse, place on a paper towel and allow to dry.
  2. Cut off the white part of the stem, wash, chop finely, then fry in melted butter.
  3. After 4-5 minutes, introduce pieces of fish, cook for 15 minutes.
  4. Then pour in the cream, then simmer over low heat for 3-5 minutes.

Salmon fillet

With cheese

  • Cooking time: 50 minutes.
  • Servings Per Container: 5 Persons.
  • Calorie dishes: 63 kcal.
  • Destination: Lunch / Dinner / Healthy Lunch / Healthy Dinner.
  • Cuisine: Russian.
  • Difficulty: medium.

Lenten and healthy options can also be very tasty. If you do not believe it, learn how to cook white-green stalks baked with cheese. In addition to them, other vegetables and even an apple are part of this recipe. A potato in combination with cauliflower, onion stalks and broccoli under a cheese “fur coat” is very tasty. If you make such a casserole with mushrooms, then the taste will become even more saturated.


  • apple – 1 pc.;
  • potatoes – 3 pcs.;
  • cheese – 150 g;
  • champignons – 250 g;
  • mayonnaise – 2 tbsp. l .;
  • cauliflower – 150 g;
  • spices to taste;
  • broccoli – 150 g;
  • carrots – 1 pc.;
  • green part of the stem – 100 g.

Cooking method:

  1. Rinse the mushrooms, then cut into quarters or just slices.
  2. Thaw cauliflower with broccoli, if necessary. Then rinse, dry and disassemble into smaller inflorescences.
  3. Wash the potatoes and carrots, and then cut into thin rings. Chop the onion into half rings, and the apple into slices, only peel them first.
  4. Take a baking dish, lay the potatoes on the bottom. Season with pepper, salt.
  5. Then lay apples, both types of cabbage, mushrooms, onions and carrots in layers. Pour seasonings every time.
  6. Leave the vegetables for 10 minutes, then sprinkle with cheese chips and grease with mayonnaise on top.
  7. Bake in the oven at 180 degrees until golden brown. Enough for this 25-30 minutes.

A layer of sliced ​​raw potato slices

Mashed soup

  • Cooking time: 40 minutes.
  • Servings Per Container: 5 Persons.
  • Calorie dishes: 80 kcal.
  • Destination: Lunch / Dinner / Healthy Lunch / Healthy Dinner.
  • Cuisine: French.
  • Difficulty: medium.

Creamy stems puree soup with cream is an original, beautiful and very tender first. It is classic in French cuisine. It is easy to prepare, and takes less than an hour in time. All ingredients are affordable, so this soup can be cooked at least every day. Creamy and slightly sweet taste. Do it and see for yourself.


  • pepper, salt – to taste;
  • dry white wine – 50 ml;
  • leek – 2 pcs.;
  • fresh caraway seeds – 4 pcs.;
  • green onions to taste;
  • butter – 30 g;
  • potato – 4 pcs.;
  • chicken or vegetable broth – 1 l;
  • cream 20% – 200 ml.

Cooking method:

  1. Rinse the stems, finely chop the white and light green parts.
  2. Melt butter at the bottom of the pan, fry chopped onion on it until soft.
  3. Next, season with fresh caraway seeds, pour in wine, cook until the liquid evaporates.
  4. Next, add diced potatoes, stock, and pull the thyme. Salt, season with pepper.
  5. Cook until the potatoes are ready. Then grind the soup in a blender, add warmed cream.
  6. Boil again, then let it brew for 10 minutes.

Pot leek soup in a pot

Shrimp and sauce pasta

  • Cooking time: 1 hour.
  • Servings Per Container: 5 Persons.
  • Calorie dishes: 274 kcal.
  • Purpose: for lunch / dinner / holiday table.
  • Cuisine: European.
  • Difficulty: medium.

Leek in creamy sauce is part of the original and even gourmet shrimp pasta sauce. Soft and tender seafood with fragrant onion and cream sauce is an ideal option for a hearty lunch or dinner. You can serve the same to the festive table. It is better to take shrimps of medium size, but large varieties – tiger or king.


  • butter – 1 tbsp;
  • paste – 250 g;
  • leeks – 50 g;
  • cream – 200 ml;
  • olive oil – 2 tbsp .;
  • pepper, salt – to taste;
  • shrimp – 500 g.

Cooking method:

  1. Boil the pasta according to the instructions until fully cooked..
  2. Thaw seafood, peel, sauté in warmed olive oil, salt, season with pepper.
  3. Next, lead onions, chopped into rings, and butter.
  4. Stew for 3 minutes, then pour in the cream. When they thicken a little, remove from heat.
  5. Mix pasta with shrimp for serving.

Chopped leek on a cutting board

With potatoes

  • Cooking time: 1 hour 15 minutes.
  • Servings Per Container: 6 Persons.
  • Calorie dishes: 180 kcal.
  • Purpose: for lunch / dinner.
  • Cuisine: European.
  • Difficulty: medium.

A potato with stems (both white and green parts) turns out to be very juicy and appetizing in the form of a casserole. This economical but tasty dish is a good option for a hearty dinner. You can even use the puree left over from yesterday. In a casserole, it acquires a new interesting taste. Although fresh mashed potatoes will be even more appetizing. To diversify your food, add your favorite spices. Onion goes well with potatoes, making its taste more expressive and juicy.


  • potatoes – 0.5 kg;
  • sour cream – 0.15 kg;
  • hard cheese – 0.15 kg;
  • egg – 1 pc. in mashed potatoes and 2 pcs. For filling;
  • stalk of leek – 2 pcs.;
  • salt, nutmeg, allspice – to taste.

Cooking method:

  1. Peel potatoes, rinse, then boil until cooked.
  2. Add 1 raw egg, salt. Mash boiled potatoes in mashed potatoes.
  3. Put it on the bottom of a deep baking dish, form sides.
  4. Rinse the white part of the stem, cut into half rings. Spread it in the center of the potato base.
  5. Mix the remaining eggs with sour cream, salt, add spices. Pour the onion with this mixture.
  6. Sprinkle grated cheese on top. Bake at 180 degrees 30-40 minutes.

Ready-made leek casserole

With meat

  • Cooking time: 45 minutes.
  • Servings Per Container: 6 Persons.
  • Calorie dishes: 155 kcal.
  • Purpose: for lunch / dinner.
  • Cuisine: author.
  • Difficulty: medium.

The meat with leek is perfect. Learn how to make something delicious out of them. A very original recipe is beef with onions and aromatic Mongolian sauce. The main components are only meat and stalks. Additives in the form of peanut butter, ginger, chili sauce and others give a special taste to them. You can serve the finished frying with any side dish, be it potatoes or rice.


  • peanut butter – 2 tbsp .;
  • beef tenderloin – 350 g;
  • corn starch – 1 tsp;
  • vinegar – 2 tsp;
  • ginger – 30 g;
  • chili sauce – 2 tsp;
  • sugar – 1 tbsp;
  • leeks – 200 g;
  • soy sauce – 2 tablespoons for refueling and 2 tbsp. for meat;
  • oyster sauce – 1 tsp;
  • sesame oil – 0.5 tsp.

Cooking method:

  1. Take a bowl where to mix soy sauce with chili, vinegar, sesame oil, sugar and oyster sauce. Set fueling aside.
  2. Next, combine the remains of soy sauce with grated ginger and starch. Pickle the meat cut into strips with this mixture. Let it brew for about half an hour.
  3. Next, heat peanut butter in a pan, fry the meat in it for 2-3 minutes.
  4. Then add finely chopped leek. Cook another half minute.
  5. Next, add dressing, mix well.
  6. Pot a few more minutes and serve..

Braised beef with leek on a plate

Cooking secrets

How to cook delicious leek dishes? It is worth following a few simple tips from experienced chefs. It is recommended to cut the core out of the stem, because it is tough and tasteless. When frying it with other vegetables, it is worth focusing not on the ruddy color, but on the structure. When the onion becomes soft – it is ready. The sauce of this type of greens can be made thicker if you add a little starch diluted with cold water.

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