Leek Salad - Nutrition With Juliana

This is my delicious and healthy Leek Salad made with marinated artichokes, pine nuts, and sautéed leeks.

Perfect as a side dish, this flavourful salad is easy to make and packed with nutrients.

Why You’ll Love This Recipe

Nutrient-Packed: Loaded with the benefits of leeks, artichokes, and pine nuts.
Quick and Simple: Ready in under 30 minutes with just a handful of ingredients.
Versatile: Perfect as a side dish, appetizer, or light lunch paired with a protein.
Flavourful: A delightful mix of savoury, nutty, and tangy flavours.

Why Leeks?

Leeks bring a subtle sweetness and mild onion-like flavour to the salad. They’re also rich in vitamins A and K and contain antioxidants that promote heart health. When sautéed, leeks become tender and slightly caramelized, adding depth to the dish.

What Else Makes This Leek Salad Healthy?

Artichokes: High in fibre and antioxidants.
Pine Nuts: A great source of healthy fats, magnesium, and vitamin E.
Olive Oil: Packed with heart-healthy monounsaturated fats, olive oil enhances the overall taste and texture.

Ingredients

3 stalks of leeks (white and light green parts)
1 jar of marinated artichokes
2 tablespoon olive oil
¼ cup pine nuts
Salt and pepper to taste

Directions (with Step-by-Step Photos)

1. Prepare the Leeks: Chop the leeks into thin slices and rinse thoroughly under cold water to remove any dirt or sand.

Chopping leeks in strainer ready to be washed.

2. Cook the Leeks: Heat olive oil in a pan over medium heat. Add the leeks and cook for about 15 minutes, stirring occasionally, until soft and slightly golden.

3. Combine Ingredients: Transfer the sautéed leeks to a large bowl. Chop the marinated artichokes into bite-sized pieces and add them to the bowl.

4. Toast the Pine Nuts: Using the same pan, toast the pine nuts over medium heat until they start to brown. Watch closely to prevent burning. Add the toasted pine nuts to the bowl.

5. Dress the Salad: Pour the remaining marinade from the artichoke jar over the salad as a dressing. Toss gently to combine all ingredients. Add salt and pepper to taste.

bowl with leeks and artichokes and pine nuts

6. Serve and Enjoy: Serve chilled for the best flavour.

leek salad in serving bowl with metal spoon in it

Storage

Store leftovers in an airtight container in the refrigerator for up to 5 days. This salad is best enjoyed cold, making it a great make-ahead option.

Equipment

Cutting board
Knife
Large pan
Small pan
Spatula
Spoon
Large mixing bowl

Tips for Delicious Leek Salad

Cleaning Tip: Leeks often have dirt hidden in their layers. Slice them first, then rinse in a bowl of water, swishing around to remove debris.
Roasting Pine Nuts: Toast just until golden brown to enhance their nutty flavour.
Serving Suggestion: Pair with grilled chicken or fish for a complete meal.

Substitutions and Variations

Dietary Restriction: Swap pine nuts for sunflower seeds for a nut-free version.
Different Nuts: Use slivered almonds or walnuts if pine nuts are unavailable.

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FAQ: Leek Salad

What do leeks taste like?

Leeks have a mild, sweet onion-like flavour with a hint of earthiness, making them perfect for soups, sautés, and salads.

What do artichokes taste like?

Artichokes have a delicate, nutty flavour with a slightly sweet and earthy undertone, often compared to asparagus or celery.

Leeks vs. green onions:

Leeks are larger, milder, and have a sweeter flavor compared to green onions, which are smaller with a sharper, more pungent taste.

What are the benefits of leeks?

Leeks are low in calories and high in vitamins A, C, and K, along with antioxidants that support heart health and immune function.