Leek Scape Recipes: Best 4 Recipes

Leek scapes, also known as leek greens, are the long, slender, green stalks that emerge from the tops of leeks. They are often used in recipes as a substitute for scallions or green onions and are a great source of nutrients like vitamin K, C, and folate.

Here are four leek scape recipes, along with their nutrition facts:

§  Leek Scape and Potato Soup

Ingredients of Leek Scape and Potato Soup

• 1 tablespoon olive oil
• 1 leek, white and light green parts only, thinly sliced
• 2 garlic cloves, minced
• 2 cups diced potatoes
• 4 cups vegetable broth
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup plain Greek yogurt
• 1 tablespoon chopped fresh parsley

Directions for Leek Scape and Potato Soup

1. In a large pot, heat the olive oil over medium heat. Add the leek and garlic and cook, frequently stirring, until the leek is soft and translucent, about 5 minutes.
2. Add the potatoes, broth, salt, and pepper. Bring to a boil, reduce the heat, and simmer until the potatoes are tender about 20 minutes.
3. Use an immersion blender to puree the soup until smooth. Stir in the Greek yogurt and parsley, and serve.

Nutrition facts (per serving):

Calories	170
Fat	5g
Carbohydrates	24g
Fiber	3g
Protein	8g
Vitamin K	180% of the Daily Value (DV)
Vitamin C	45% of the DV
Folate	25% of the DV

§  Leek Scape and Cheese Frittata

Ingredients of Leek Scape and Cheese Frittata

• 1 tablespoon olive oil
• 1 leek, white and light green parts only, thinly sliced
• 6 large eggs
• 1/4 cup milk
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup shredded cheddar cheese
• 1 tablespoon chopped fresh chives

Directions for Leek Scape and Cheese Frittata

1. Preheat the oven to 350°F.
2. In a 10-inch ovenproof skillet, heat the olive oil over medium heat. Add the leek and cook, frequently stirring, until the leek is soft and translucent, about 5 minutes.
3. Whisk together the eggs, milk, salt, and pepper in a medium bowl. Pour the egg mixture over the leek in the skillet. Sprinkle the cheese over the top.
4. Bake in the preheated oven until the frittata is puffed and set, about 20 minutes.
5. Sprinkle with the chives before serving.

Nutrition facts (per serving):

Calories	250
Fat	19g
Carbohydrates	5g
Fiber	1g
Protein	15g
Vitamin K	170% of the DV
Vitamin C	20% of the DV
Folate	20% of the DV

§  Leek Scape and Mushroom Stir-Fry

Ingredients of Leek Scape and Mushroom Stir-Fry

• 1 tablespoon vegetable oil
• 1 tablespoon sesame oil
• 1/2 cup chopped leek scapes
• 1 cup sliced mushrooms
• 1/2 cup chopped red bell pepper
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey
• 1 tablespoon cornstarch
• 1/4 cup water
• 2 cups cooked rice for serving

Instructions for Leek Scape and Mushroom Stir-Fry

1. Heat vegetable oil and sesame oil in a large skillet over medium-high heat.
2. Add leek scapes, mushrooms, and red bell pepper to the skillet and cook for 5-7 minutes, until softened.
3. Add garlic and cook for another minute.
4. Whisk together soy sauce, rice vinegar, honey, cornstarch, and water in a small bowl.
5. Pour the sauce into the skillet and stir until the vegetables are coated and the sauce has thickened.
6. Serve over cooked rice.

Nutrition facts (per serving):

Calories	342
Protein	7g
Fat	11g
Carbohydrates	55g
Fiber	3g
Sugar	10g
Sodium	1013mg

§  Leek Scape and Mushroom Risotto

Leek and Mushroom Risotto is a delicious and creamy Italian dish that is easy to make and perfect for a cozy night. Here’s a recipe you can try:

Ingredients of Leek Scape and Mushroom Risotto

• 1 1/2 cups arborio rice
• 6 cups vegetable broth
• 1/2 cup white wine
• 1 large leek, sliced thinly
• 2 cups sliced mushrooms
• 2 tablespoons olive oil
• 1/2 cup grated Parmesan cheese
• Salt and pepper, to taste

Instructions for Leek Scape and Mushroom Risotto

1. Heat the vegetable broth in a saucepan and keep it warm on low heat.
2. In a large skillet, heat the olive oil over medium heat. Add the leek and sauté for about 5 minutes until soft.
3. Add the sliced mushrooms to the skillet and sauté for another 5 minutes until they have released moisture and are cooked.
4. Add the arborio rice to the skillet and stir to coat it with the oil and vegetables. Cook for a few minutes until the rice grains become translucent.
5. Pour in the white wine and stir until the rice has absorbed it.
6. Begin adding the warm broth, one ladle at a time, stirring constantly and allowing each ladle to be absorbed before adding the next.
7. Continue this process until the rice is cooked to your desired level of tenderness. This should take about 20-25 minutes.
8. Stir in the grated Parmesan cheese and season with salt and pepper to taste.
9. Serve the risotto hot, garnished with extra Parmesan cheese and chopped parsley if desired.
10. Enjoy your delicious Leek and Mushroom Risotto!

Nutrition Facts about Leek Scape and Mushroom Risotto

Here’s the nutritional information for a serving size of 1 cup (250g) of Leek and Mushroom Risotto:

Calories	283
Total Fat	7.7g
Saturated Fat	2.3g
Trans Fat	0g
Cholesterol	8mg
Sodium	847mg
Total Carbohydrates	42.7g
Dietary Fiber	1.8g
Sugars	2.8g
Protein	8.4g

This general estimate may vary based on the specific ingredients and quantities used. It’s important to remember that risotto tends to be higher in carbohydrates and sodium due to the arborio rice and broth used. Still, it contains some protein and fiber from vegetables and cheese. Enjoy in moderation as part of a balanced diet!