Vegetable of the Month: Leeks and Green Onions

This month’s vegetable of the month highlights two often forgotten members of the onion family ― Leeks and Green onions (scallions). Leeks and green onions look similar they both have bulbous-like ends, fringed roots, and long leaves. These vegetables have an established food history, with usage from European to Asian cuisines, thus illustrating their versatile nature.

Leeks

Leeks look like a giant scallion and are related to both garlic and the onion. Native to the Mediterranean region, this vegetable dates back to around 4000 BC. Although its flavor and fragrance are similar to its relatives, they are slightly sweet tasting and often served as a side dish.

Selection
Leeks are found in markets year round with a peak during fall to early spring.
Select leeks with clean white bottoms making sure that the ends are straight and not larger than 1 ½ inches in diameter, otherwise they will have a tough texture. The tops should be green, crisp and fresh-looking. Small to medium leeks (less than 1½ inches in diameter) are the tenderest.

Storage
Refrigerate leeks, unwashed, in a loosely fitting plastic bag for up to one week. Storing leeks in plastic helps them hold onto moisture and keep the odor from spreading to other foods.

Preparation
Leeks carry some dirt especially in between the layer of overlapping leaves. Begin cleaning by removing discolored leaves and trimming off green tops and root tips. Cut the leek lengthwise by inserting a knife from the base. Spread the leaves and rinse thoroughly. Placing the fanned out leaves in a bowl of water and gently moving the leaves will loosen any remaining dirt.

Leeks make excellent side dishes and appetizers but can also be added to many entrees including soups, stews, quiches, and salads.

This delicate vegetable cooks quickly and overcooking them will result in a slimy and soft product. In addition, they store heat well and will continue to cook even after the heat source is removed. 

Green Onions/Scallions

Green onions or scallions are really immature onions. Scallions are harvested while their tops are still green and before the bulb takes its full shape.
Green onions can be eaten raw or cooked and have a milder flavor than their onion relative.

Selection
Purchase only green crisp tops and white bottoms. In general, the more slender bottoms will have a sweeter taste.

Storage
Scallions wilt within a couple days, so it’s best to use them immediately. However, if you must store them, refrigerate them in a tightly closed plastic bag up to one week.

Preparation
Rinse the scallions thoroughly as dirt may be lodged between the leaves. Trim any wilted parts and the tip of the white root. The entire scallion can be chopped or sliced and added to any of your recipes for added flavor.

Recipes

Potatoes and Leeks with Chicken
 Makes 8 servings
Each serving equals 1/2 cup of fruit or vegetables
Source: Produce for Better Health/Prince Edward Island Potato Board

Ingredients

2 Tbsp olive oil
3 cloves garlic, minced
2 Tbsp chopped fresh ginger root
2 tsp curry powder or to taste
½ tsp crushed, dried chilies
¼ tsp Allspice
¼ tsp Cinnamon
3 leeks, trimmed and chopped
3 potatoes, peeled and cut in 1" chunks
1 cup low sodium tomato sauce
2 cup low sodium chicken broth
3 cup Butternut squash, peeled and cubed
2 red peppers, diced
4 chicken breasts, boned
1 Tbsp olive oil
½ cup fresh cilantro, chopped

Heat oil in large saucepan or Dutch oven. Add garlic, ginger, spices and leeks. Cook a few minutes until tender. Add potatoes, tomato sauce and chicken broth. Cook 10 minutes. Add squash and peppers; cook 15 minutes or until vegetables are tender. Lightly brush chicken breasts with oil. Grill approximately 10 minutes on each side, or until juices run clear. Cut each chicken breast into 3 or 4 large pieces and add to sauce. Reheat just before serving. Sprinkle with cilantro.

Nutritional analysis per serving: Calories 247, Protein 18g, Fat 7g, Calories From Fat 7%, Cholesterol 35mg, Carbohydrates 31g, Fiber 6g, Sodium 82mg.

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