Using the green tops of leeks is perfectly safe and nutritious. The green leaves contain many of the same nutrients and health benefits as the white bulbous bottom. In fact, the greens contain even more vitamins, minerals and antioxidants than the lighter parts. However, the green tops do have a stronger, more pungent flavor that some find unpleasant. Whether or not to use the greens depends on personal taste preferences and the dish being prepared.
Can you eat the green part of leeks?
Yes, the green part of leeks can be eaten. The green leaves are entirely edible and safe to consume. In fact, the green tops contain more nutrients than the white bottom portion. The green leaves are an excellent source of vitamin K, vitamin A, vitamin C, iron, folate, magnesium, calcium, potassium and manganese. They also contain small amounts of B vitamins. Additionally, the green portions contain polyphenols and flavonoids that act as antioxidants in the body.
While the white portions do contain some of these micronutrients, the greens contain them in higher concentrations. For example, the green tops have 52% of your daily recommended intake of vitamin A per 100 grams, while the white portion only has 5%. For vitamin K, the greens have over 500% of your daily needs, compared to around 50% in the whites.
So not only is it safe to eat the green tops, but it’s more nutritious to consume this part of the leek as well.
Are the green leaves of leeks edible?
Yes, the green leaves of leeks are completely edible and make a nutritious addition to many dishes. In fact, the green tops contain higher amounts of many vitamins, minerals and beneficial plant compounds compared to the paler, more tender white portions.
Here is a comparison of the nutrition found in 100 grams of leek greens vs 100 grams of the white bottom section:
| Nutrient | Leek greens | Leek whites |
|---|---|---|
| Vitamin K | 489% DV | 52% DV |
| Vitamin A | 52% DV | 5% DV |
| Vitamin C | 59% DV | 12% DV |
| Folate | 46% DV | 12% DV |
| Iron | 26% DV | 8% DV |
| Calcium | 19% DV | 4% DV |
As you can see, the nutrient density is much higher in the dark green portions. The greens are perfectly safe and in fact, highly nutritious to consume.
Are leek greens poisonous?
No, leek greens are not poisonous at all. They are completely edible and safe to eat when properly handled and prepared. In fact, the green tops contain more concentrated amounts of healthy vitamins, minerals and antioxidants than the white bulb portion.
There is no evidence to suggest the green leaves or any other part of leeks contain toxic compounds or substances that could cause harm when eaten. Leeks belong to the same allium family as onions, shallots, scallions and garlic. The entire leek plant can be eaten and enjoyed as part of a healthy diet.
Some people may confuse leek greens with similar looking ornamental or wild plants that can be toxic. However, when buying leeks from the grocery store or farmer’s market, you can rest assured the entire leek, including greens, is edible.
Do you have to remove the green part of leeks?
It’s not necessary to remove the green part of leeks. The green leaves are edible and contain more concentrated amounts of beneficial nutrients compared to the paler white stalks. However, some people prefer to remove the tough greens because of their fibrous texture and strong flavor.
Here are some benefits to keeping the greens:
- The greens contain over 10 times more vitamin A than the whites.
- They provide nearly 500% of your daily vitamin K needs in just one serving.
- The leaves contain high amounts of vitamin C, iron, calcium and folate.
- They add color and visual appeal to dishes.
- Greens maximize nutrients and minimize waste.
Here are some reasons why you may want to remove the greens:
- The texture is tough and fibrous compared to the softer whites.
- The flavor is concentrated, bitter and pungent.
- The greens can overwhelm more delicate flavors in certain dishes.
- Removing makes leeks easier to clean thoroughly.
- The whites tend to cook faster and more evenly than greens.
Whether or not to remove the greens depends on the recipe and personal preferences. Use them if you enjoy the flavor and texture, or remove them if you find them unpleasant. The nutrients are an added benefit.
What can you do with leek greens?
There are many ways to use the nutritious green tops of leeks:
- Sauté: Slice greens into 1-inch pieces and sauté in olive oil until tender.
- Soup: Add chopped greens to soups for flavor and nutrients.
- Stock: Simmer the greens in water or broth to extract flavor and nutrients.
- Pesto: Blend chopped greens with olive oil, nuts, garlic and parmesan.
- Quiche: Stir sliced greens into egg mixture before baking.
- Omelets: Add greens to omelets and frittatas.
- Salads: Thinly slice and add raw greens to salads.
- Juice: Juice the greens with fruits and vegetables.
- Puree: Blend cooked greens into purees and sauces.
- Bake: Fold chopped greens into breads, muffins and other baked goods.
The greens can be used in any recipe that calls for leeks or where you want extra flavor and nutrients. Simply wash thoroughly, trim away any tough ends or blemished spots, and chop, slice or blend to use.
Do you discard the green part of leeks?
While some people do discard the green tops of leeks, it’s not necessary to do so. The green leaves are completely edible and contain higher levels of some nutrients than the white portions.
However, here are some reasons why the greens are sometimes discarded:
- They have a tough, stringy texture when raw.
- The greens have a strong, concentrated flavor.
- It can be more challenging to clean dirt trapped between leaves.
- Many recipes call only for the white and light green parts.
- The greens don’t soften as well with quick cooking methods.
Despite this, the greens can still be used. Here are some tips:
- Slice greens thinly to reduce texture issues.
- Cook the greens thoroughly to soften and mellow flavor.
- Rinse and soak greens well before cooking to remove dirt.
- Use in recipes where their flavor won’t overwhelm, like soups, stocks and baked goods.
- Blanch in boiling water first if using in quick cooking recipes.
So while some cooks do discard the greens, it’s not necessary if you want to utilize the nutrients and additional flavor they provide.
How do you use leek greens?
Here are some great ways to use the nutrient-rich green tops of leeks:
Sauté
Slice the greens into 1-inch pieces and sauté in olive oil over medium heat until tender, about 5 minutes. Season with salt, pepper, garlic or lemon juice.
Soup
Chop the greens and add them to vegetable, potato, tomato or cream soups for flavor. Simmer until completely tender.
Stock
Simmer washed leek greens in water or broth to extract maximum flavor and nutrients. Use as a base for soups.
Pesto
Make a vibrant green pesto by blending chopped leek greens with olive oil, Parmesan, pine nuts and garlic.
Quiche
Stir sliced leek greens into a quiche or frittata batter before baking for added flavor and nutrition.
Omelets
Sauté some greens and add them to an omelet or scrambled eggs along with other fillings.
Salads
Thinly slice raw greens and add them to green, potato or grain salads for a flavor and nutrient boost.
Juice
Add leek greens to vegetable juices along with fruits like apple or lemon for tangy flavor.
Purees
Blend cooked leek greens into pureed soups, sauce, hummus, or pesto to add texture and nutrition.
Is it better to use the white part of leeks?
Whether it’s better to use the white portion of leeks depends on the dish, your taste preferences and how much work you want to put in.
Benefits of using the white parts:
- More tender, delicate texture.
- Milder, sweeter flavor.
- Easier to clean thoroughly.
- Cooks faster.
- Easier to digest.
Benefits of using the greens:
- Higher in vitamins A, K, C, iron and calcium.
- Adds vibrant color.
- Stronger leek flavor.
- Less waste.
- Free nutrients!
For quick cooking preparations, the whites may be better since they soften faster. For maximum flavor and nutrition, include the greens whenever possible. The greens are fantastic blended into soups, juices, stocks and baked goods. Ultimately it depends on your priorities and the dish at hand.
Do you have to wash leek greens?
Yes, it’s important to wash leek greens thoroughly before using them. Leeks are notorious for trapping dirt and grit between their many leaf layers as they grow. This can be even more pronounced in the green tops.
Here are some tips for effectively cleaning leek greens:
- Trim off the very end of the greens where they are dry and tough.
- Slice the greens lengthwise partway down so you can spread the layers.
- Rinse under cool running water, fanning the greens to lift dirt out.
- Soak the greens in a bowl of cold water for 10 minutes, swishing occasionally.
- Remove from water and pat dry with a paper towel or salad spinner.
- Repeat soaking and rinsing if they still seem gritty.
Properly washing the greens will remove any embedded dirt or sand. Be sure to rinse them thoroughly before chopping and adding to recipes. Taking the time to clean them well will ensure you can enjoy their great flavor and added nutrition.
Do you need to chop leek greens finely?
How finely you need to chop the leek greens depends on the dish and cooking method. Here are some general guidelines:
- Soups/stews: Rough chop into 1-inch pieces.
- Sautéing: Slice into 1⁄4-inch wide strips.
- Salads: Thinly slice into long ribbons.
- Purees: Rough chop before blending smooth.
- Juices: Chop into 2-inch pieces to fit through juicer.
- Stocks: Leave whole or roughly chopped.
- Baked goods: Finely mince or puree before adding.
In general, the more the greens are cooked and softened by moist heat, the less finely they need to be cut. Quick cooking methods like sautéing require thinner slicing.
Remove any dry, tough ends before chopping. Be sure greens are washed well. Adjust chopping style as needed based on recipe.
Conclusion
The nutritious green tops of leeks are completely edible and safe to consume. They contain even higher levels of important vitamins, minerals and antioxidants compared to the white portions. While they have a more concentrated flavor and fibrous texture when raw, the greens can be enjoyed in many cooked preparations. Take the time to thoroughly wash and chop the greens to maximize nutrients and flavor. How finely you need to cut them depends on the cooking method. Add leek greens to soups, stocks, sautés, baked goods, purees and more to enjoy their benefits without waste.