Can you eat the green leaves of leeks?
Written by
Olivia Mitchell
Reviewed by
Prof. Charles Hartman, Ph.D.Many cooks wonder about using the dark green tops of leeks. These leaves are perfectly edible and nutritious, and are often ignored, even if they are a little tougher than the whitish stems. Never, never throw them away! They transform stocks, soups, and other dishes.
Cleaning Techniques
- Slice lengthwise to access soil between layers
- Rinse under running water while separating leaves
- Soak in vinegar solution for stubborn dirt removal
Cooking Methods
- Simmer for 30+ minutes to soften fibrous texture
- Sauté with olive oil until caramelized edges form
- Blend into smooth soups after thorough cooking
Preservation
- Freeze chopped greens in airtight bags for stocks
- Dehydrate at 125°F for homemade vegetable powder
- Pickle in brine solution for tangy condiments
These green leaves have concentrated nutrients greater than those found in the white stem. For example, they deliver more of the vitamin K necessary for blood clotting, as well as more vitamin A, which supports vision and immunity. They contain twice as much fiber in the green parts to aid digestion, as well as powerful anti-inflammatory compounds like kaempferol, which helps combat inflammation.
Use creative ways to use the greens. Stir them into a potato leek soup during the last half hour of cooking. Add them to vegetable stocks; they impart a deep, complex flavor. Braise them slowly with meat; they become tender and flavorful! Whiz them up into a green machine smoothie with apple and ginger. Or make crispy baked leek green chips!
Thorough preparation prevents worrying about toughness. If the outer envelopes of the vegetable are tough or damaged, these may be removed. Be sure to slice the greens thinly, across the grain, to break the fibers. Then, cook them for longer than you would the white parts, at least for half an hour. It is well to serve them with vinegar or lemon juice; the acid makes them tender and delicious.
Going zero waste in your kitchen starts with using every part of the leek and drastically reducing your food waste. Stock making session in the future? Freeze the trimmings until you're ready to shed some layers. Compost only the small bits that can not be used. We're doing the plant's DNA justice by eating everything it gives us. That's pretty sustainable if you think about it.
Read the full article: 10 Essential Steps for Growing Leeks
