Leeks. Vegetables of the nobility with ancient origins.

Leeks.

History of the leek.

Leeks, an ancestral vegetable.

Leeks (Allium ampeloprasum var. porrum) are perennial vegetables in the Amaryllidaceae family, closely related to onions and garlic. Cultivated since Antiquity, it is one of the oldest vegetables in history.

Ancient origins.

The first traces of leek cultivation date back to 3000 BC in ancient Egypt and Mesopotamia. The Egyptians already appreciated its medicinal and gustatory virtues. The vegetable was considered sacred and associated with the god Ra.

Prized in Greek and Roman antiquity, leeks gained great popularity in Europe during the Middle Ages thanks to monastic gardens. Monks were quick to appreciate its many health benefits.

A noble vegetable.

In 17th-century France, leeks became a much-appreciated dish in royal kitchens under the reign of Louis XIV. It was at this time that the famous recipe for leek soup au gratin was born.

Originally from the Mediterranean, leeks gradually spread throughout the world, from Anglo-Saxon countries to Asia and North Africa. Today, France is one of the world's largest producers.

Rich in fiber, vitamins and minerals, leeks have always held a place of choice in healthy, balanced diets across cultures. A timeless early vegetable!

The unsuspected health benefits of leeks.

Much more than a simple side dish vegetable, leeks are packed with valuable nutritional virtues, making them a must-have for healthy, balanced diets. Low in calories but rich in soluble and insoluble fiber, leeks help promote digestion and regulate intestinal transit.

A veritable mine of essential vitamins and minerals, leeks provide a generous dose of vitamin K, essential for blood coagulation. Its vitamin C content makes it an antioxidant ally that protects cells from aging. The magnesium and manganese it contains contribute to a healthy energy metabolism and bone density.

Rich in fiber and vitamins B6, C and E, leeks have many nutritional and detoxifying virtues. It can be stored for 1 to 2 weeks in the refrigerator.

Naturally free of cholesterol and saturated fats, this cruciferous green vegetable contains sulfur compounds such as allicin, with recognized antibacterial and anti-inflammatory properties. Leeks are even said to have detoxifying properties, stimulating the elimination of toxins by the liver and kidneys.

Easy to cook and incorporate into a wide range of recipes, this tasty vegetable with its many benefits should find a place of choice on your plate to take advantage of all its exceptional health benefits!

A natural slimming ally.

Rich in fiber but low in calories (61 kcal per 100g), leeks are an excellent appetite suppressant, providing a lasting feeling of fullness. Its water content also contributes to a feeling of fullness. Leeks are therefore an important ally for anyone wishing to control their weight in a healthy way.

Diabetes prevention.

Thanks to its low carbohydrate content and high fiber content, which slows the absorption of sugars, regular consumption of leeks helps regulate blood sugar levels. This plays a preventive role against type 2 diabetes and the associated cardiovascular risks.

Anti-cancer properties.

Leeks contain organosulfur compounds such as allicin and diallylsulfide, with proven anti-cancer properties. These nutrients help prevent the development of certain cancers, such as colon cancer, by blocking the growth of cancer cells.

Good for the heart and vision.

Leeks' antioxidants, such as vitamin C and polyphenols, protect blood vessels from hardening and prevent cardiovascular disease. Its lutein and zeaxanthin content also prevents age-related macular degeneration.

A plus for skin and hair!

The organic sulfur and B vitamins present in this healthy vegetable contribute to the synthesis of keratin, an essential protein for smooth skin, strong hair and solid nails.

In short, by regularly incorporating leeks into your diet, you can benefit from their wide range of unique nutritional advantages! Don't hesitate to eat it raw or cooked.

Cultivated leek varieties.

There are several main varieties of leek, allowing staggered harvests:

Summer or spring leeks:

• Harvested from June to September.

• Winter or late leek:

• Harvested from October to April.

• Perpetual leek :

• Can be harvested all year round.

Varieties are also distinguished by size (fine, medium, large) and color (pale yellow, purple, etc.).

Main steps to follow for successful leek sowing from seed.

Sowing leeks:

Sowing in nurseries (February-April).

Leeks are first sown in a nursery or terrine/crate, around 2 to 3 months before final planting:

• Use fertile, well-drained soil.

• Sow seeds in rays spaced 5 cm apart at a depth of 1 cm.

• Water regularly to keep the soil moist

• Once the young shoots are 10-15 cm tall, thin out the rows, keeping 1 plant every 5 cm.

• Open-ground planting (April-July)

• When leeks are 20-25 cm tall, they can be replanted in the ground:

• Prepare the soil by loosening it and forming mounds or raised beds.

• Dig a 20 cm-deep hole with a leek plant.

• Place the plant at the bottom of the hole, pushing it down to the foliage

• Gently backfill the hole, packing the soil firmly around the leek.

Ridging :

A crucial step. Every 2-3 weeks after planting, ridge the leek with soil along the stem to whiten it. This produces the crisp, tender white parts that are so prized!

With this two-stage sowing technique, the leek will develop a thick, fleshy white stalk after 5 to 8 months of cultivation, depending on the variety. Regular earthing-up is the key to a good harvest!

Harvesting your leeks:

-the practical guide.

After months of patience and meticulous maintenance, the long-awaited moment of harvesting leeks has finally arrived! To fully enjoy these delicious vegetables, it is essential to follow a few simple steps.

-When to harvest leeks?

The ideal harvest period varies depending on sowing and the climate, but is generally between September and March for winter varieties, and April-June for spring varieties. The warning sign? A well-developed trunk reaching 15 to 25 cm long and with a diameter of 2 to 5 cm.

-The step-by-step harvesting technique.

Before harvesting, water copiously a few days beforehand to loosen the soil. Then follow these steps:

Spread the soil around the leek with a garden fork to clear the trunk up to a third.

Firmly grasp the trunk and pull gently in a rotating motion to extract the vegetable.

Shake gently to remove excess soil from the roots.

Cut the green leaves 5 cm above the white stem to facilitate storage.

Here are the best methods for keeping leeks fresh for as long as possible after harvesting:

In the refrigerator.

The simplest and most widespread method is to store whole leeks in the refrigerator:

Clean them well by removing the first peels and soil.

Wrap them in a clean, damp cloth.

Place them in the vegetable drawer of the refrigerator at a temperature between 0 and 4°C

Check the humidity of the cloth regularly and re-moisten it if necessary

Packaged in this way, leeks will keep fresh for 1 to 2 weeks.

By freezing.

For longer storage, freezing is ideal. Proceed as follows:

Cut the leeks into 5-10 cm pieces

Blanch them for 2 minutes in boiling salted water to fix the chlorophyll

Cool them immediately in an ice water bath

Drain them and spin them carefully

Arrange in a single layer on a tray and place in the freezer

Once frozen, transfer them to airtight bags or boxes

Frozen leeks retain their flavor for up to 12 months.

Lacto-fermentation.

You can also ferment your leeks to keep them crisp for several months. Place them in a jar in layers with salt and water. After 4 weeks, the fermentation develops lactic bacteria that allow for a long conservation.

Whatever the method chosen, always make sure to label your leeks with the date to ensure optimal consumption!

Leeks are suitable for many culinary preparations, from soups to gratins to vegetable stir-fries. A successful harvest will allow you to enjoy all their nutritional benefits!

Leek recipe:

- Leek fondue.

- Leek tart.

- Leek quiche.

- Leek vinaigrette.

- Leek and potato soup.

- Leek risotto.

FAQ - Everything you need to know about growing leeks.

◆ When to sow leeks?

Leeks are first sown in a nursery between February and April, before being replanted in open ground from April to July depending on the region and variety.

◆ How long do leeks grow?

Expect to grow for around 5 to 8 months to obtain leeks ready to be harvested, depending on the variety (summer, winter, etc.) and the growing method.

◆ How to blanch leeks?

To blanch and obtain the typical tender white barrel, you must regularly earth up the leeks by gradually burying them 2/3 of their height.

◆ What are the best varieties of leeks?

Popular varieties include Geneva leeks, Longbow, Portor, Kenton, Avayaron, but also organic varieties such as Primor or Gurnay.

◆ How far apart should leeks be planted?

It is recommended to respect 20 to 25 cm between each leek plant for optimal growth.

◆ How to water and fertilize leeks?

Leeks need a lot of water during the growing season. Be sure to water well and add a little organic fertilizer or compost from time to time.

◆ What are the diseases and pests of leeks?

Leeks are particularly susceptible to rust, mildew, moths and thrips. Crop rotation helps limit these risks.

This FAQ lists the main questions encountered by gardeners to master the cultivation of delicious leeks, from A to Z!

If you liked this article. Don't hesitate to read the one on sweet potatoes: Click here

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