• Larissa Olczak

Charred Leeks,Twice Cooked Potatoes, Miso Curry Sauce with a Side of Fennel+Mango+ Mint Salsa

Updated: May 14, 2020

I bought leeks for the first time the other weekend to challenge myself to buy something I’ve never cooked with before, and I am so happy I did! Leeks are so delicious! They taste like a mix between cauliflower and spinach and can be steamed, sautéed, or eaten raw.

Benefits:

Antibacterial: Many of the health benefits of leeks are linked to the presence of a compound called allicin which is also found in garlic, onions and shallots. Research has demonstrated that allicin has antibacterial, anti-fungal and anti-viral properties. 

Heart health: Numerous studies have demonstrated that vegetables belonging to the allium family can have a positive impact on blood pressure. Reducing blood pressure is very important to take the strain of the cardiovascular system 

Anti-cancer: As a member of the allium family, leeks are a great source of the allyl sulfides that research has showed can combat various types of cancer. The cancers that allyl sulfide can help protect against include prostate, colon and stomach cancer.

Digestive health: Leeks are actually a natural source of prebiotics. Prebiotics are the good type of bacteria that thrive in the digestive tract.

Blood booster: leeks contain a good amount of iron which help prevent anemia and similar conditions. Symptoms of anemia stemming from iron deficiency include fatigue, headaches and general weakness. Leeks are also a good source of vitamin C which helps the body to absorb iron better.

For pregnancy: Pregnant women and their unborn child can benefit a great deal from eating leeks. The vegetable contains a high level of folate acid as well as many other nutritional compounds like niacin and thiamin that can help women during pregnancy.

Antioxidants: Leeks are full antioxidants which are great for cellular health!

This recipe was made by my partner who is AMAZING in the kitchen, and I need to share this recipe with you.


Ingredients:

1 leek

1/4 cup veggie broth

1 teaspoon gluten free flour or corn starch to thicken if needed

1/4 cup miso paste tablespoons miso paste

Salt and pepper to taste

1 teaspoon curry powder

8 baby gold potatoes

1/2 fennel root, diced finely

1/2 mango, diced finely

1 lemon, juiced

5 mint leaves, diced finely


Instructions

1. In a large pot, boil 4-5 cups of water. When it starts boiling, add the potatoes and cook until soft. (the water should be just above the potatoes)

2. In a separate pan, begin making the miso curry.

3. Begin by adding the veggie broth to a large pan and add in the miso paste to thicken it on medium heat. Stir until they mix together well and reduce to a simmer. Add the gluten free flour or corn starch to thicken the mixture.

4. Season with salt, pepper, and curry powder.

5. When potatoes are done boiling, drain the water. Cook the potatoes on a separate pan with olive oil on medium heat until they begin to brown. Set aside.

6. In a large pan, add olive oil on medium heat. Add in the sliced leek and cook until they begin to turn dark and crispy.

7. For the salsa, finely chop the mango, mint, and fennel and toss together with lime, fennel leaves, and a little salt.

8. To plate, lay the charred leek on the plate, topped with the sautéed potatoes and smother them with the miso curry sauce. Serve the mango, mint, and fennel salsa on the side and enjoy!

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