The leek may not be the main character of the onion family, but if you’ve been sleeping on this flavoursome and nutrient-packed vegetable, now’s the time to reassess everything.

Currently in season, leeks not only add a subtle onion-esque flavour to dishes, but they’re also high in an antioxidant called beta carotene, most commonly found in carrots. While leeks may not boast the bright orange or yellow colour typically associated with high-beta carotene foods, they’re still a fantastic source of the anti-inflammatory chemical, which is converted to vitamin A in the body and is beneficial for bone health, vision and immune function. 

In addition, leeks are rich in polyphenols (another type of plant pigment with antioxidant properties), allicin (a beneficial antimicrobial sulfur compound), vitamin K1 (essential for blood clotting and heart health), vitamin C and manganese, which helps to support brain and nerve function and aids calcium absorption. 

Leeks offer plenty of benefits. The problem is finding easy ways to slip them into your diet. If you’re not sure where to start, check out these delicious and simple recipes to get started. 

Serves: 4

If you’ve got plenty of time on your hands, why not challenge yourself to create this vegetarian lasagne? The recipe, from watercress.co.uk, combines leeks with onions, watercress and a delicious miso-flavoured pesto for a multi-layered result. You can replace the dairy products with plant-based alternatives to keep this recipe fully vegan.

Ingredients

For the lasagne and filling:

• 3 leeks, finely sliced
• 1 onion, finely chopped
• 80g watercress, roughly chopped
• Lasagne sheets
• Parmesan for the top

For the pesto:

• 50g watercress, chopped
• 1 clove garlic
• 1 tbsp pine nuts
• 2 tbsp white miso
• Olive oil

For the white sauce:

• 50g butter
• 50g flour
• 300ml milk
• 50g grated cheese
• ½ tsp nutmeg
• 1 tsp mustard

Method

1. Preheat the oven to 180°C. 
2. Make your sauces; for the pesto, blitz everything together in a pestle and mortar, adding the oil a little at a time until it reaches a runny consistency. For the white sauce, melt the butter in a pan before adding the flour and combine: cook the flour off for two minutes then gradually add the milk a little at a time, whisking constantly until the sauce begins to thicken. Stir in the cheese, nutmeg and mustard and set aside.
3. In a pan, fry the leeks and onion in a little butter until soft. At the last minute, stir in the watercress. Add in the pesto and combine.
4. Assemble your lasagne in a deep oven-proof dish – start with some of the vegetable mixture, then pour a little white sauce over the top before covering with lasagne sheets. Repeat the process until the dish is filled, covering the last layer of lasagne sheets with the rest of the white sauce. Sprinkle with grated parmesan and bake in the oven for about 35 minutes, until the top is golden.

Serves: 4

For a warming feast look no further than this recipe from European Mushrooms, which sees leeks star alongside rich chestnut mushrooms to create a delicious, fibre-rich stew. The dish in the picture is topped with plant-based feta; pair with some crunchy sourdough or wild rice for the ultimate comfort meal.

Ingredients

• 2 leeks, washed and finely sliced
• 500g chestnut mushrooms, halved
• 3 tbsp olive oil
• 1 onion, finely diced
• 6 garlic cloves, crushed
• 1 tin chopped tomatoes
• 1 tbsp tomato puree
• 2 bay leaves
• 1 tsp dried oregano
• ½ tsp allspice
• 2 tbsp flat leaf parsley, chopped
• Salt and pepper

Method

1. Heat the oil in a deep frying pan and add the onion. Fry over a gentle heat, stirring until it begins to soften.
2. Add the mushrooms and leeks and continue to cook for another two to three minutes, until the mushrooms are starting to brown.
3. Add the garlic and stir through before adding the tinned tomatoes. Fill the tin with cold water and add that too.
4. Finally, add the tomato puree, herbs and allspice and stir thoroughly. Put a lid on the pan and allow to simmer for about 15 to 20 minutes until the tomatoes have cooked down to create a thick sauce.
5. Season with salt and pepper, stir in the fresh parsley and serve.

Want to make sure your leeks really shine? This simple but tasty fettucine recipe from Riverford sees the leeks braised slowly to give them a rich, sweet flavour; ideal for when you need to do some hands-off cooking. Swap the parmesan for a selection of crushed nuts and seeds to up the number of plant points in this dish.

Ingredients

• 3 leeks
• 1 bulb of garlic
• A few sprigs of herbs – try rosemary and thyme
• 2 bay leaves
• 175ml white wine
• 1 chicken or veg stock cube
• 150g pasta of choice, dried weight
• Parmesan, or cheese of choice

Method

1. Trim the tops and bottoms of the leeks by a centimetre or so. Cut each leek in half lengthways and give them a gentle wash, to remove any trapped soil. Cut the bulb of garlic in half so you’re cutting through the cloves.
2. Heat a little oil in a wide casserole pan that has a lid. Cook the leeks and garlic flat side down on a medium heat for a few minutes. Flip them over and cook on the other side for a couple of minutes.
3. Deglaze the pan by adding the wine and stock cube. Add a splash or water too, enough so the leeks are almost covered.
4. Add the herbs (you can leave the rosemary and thyme on their stalks) and a knob of butter. Season with a little salt and lots of black pepper. Let it reduce a little bit, then put a lid on the pan. Turn the heat right down and cook for 30 minutes or so.
5. Cook the pasta according to packet instructions. When done, drain and reserve a little of the cooking water.
6. Use a fork to pull apart the leeks. Stir the cooked pasta through and add a couple of tablespoons of the cooking water.
7. Plate up and finish with a generous amount of grated Parmesan, or cheese of choice.

Images: European Mushrooms; Lara Jane Thorpe; Riverford