Steamed leeks and peas with herb vinaigrette

Enjoy a taste explosion with our delicious recipe for steamed leeks and peas with herb vinaigrette. This healthy side dish will satisfy your taste buds without feeling guilty as it is low in fat and full of nutritious vegetables. In just 15 minutes you will have a vibrant and nutritious dish on your table. The combination of honey, mustard and a delicate blend of herbs creates a delicious vinaigrette that takes the steamed vegetables to a whole new level. This recipe is perfect as a quick and easy addition to any meal and is a must for all health-conscious foodies.

Ingredients

  • 6 medium-sized leeks of the same size (approx. 1 kg)
  • 350g frozen peas
  • 3 tbsp olive oil
  • 1 tbsp white wine vinegar
  • 1 tsp clear honey
  • 1 tsp Dijon mustard
  • 2 tbsp finely chopped parsley
  • 1 tbsp chopped mint

Preparation steps

  1. Cut off the outer leaves of the leek and cut off the top until the leaves split.
  2. Cut the leek into 3-4 pieces.
  3. Wash the leeks thoroughly to remove any dirt.
  4. Heat a steamer.
  5. Place the leeks in the steamer and cook for 8 minutes.
  6. Add the peas to the steamer and cook for another 2-3 minutes until both vegetables are soft.
  7. Meanwhile, stir together oil, vinegar, honey, mustard and spices in a serving bowl to make a vinaigrette.
  8. Add the hot vegetables and herbs to the vinaigrette.
  9. Mix well to combine all ingredients.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
112 5g 1g 8g 4g 7g 5g 0.1g

Equipment and tools

  • Steamer or steamer basket
  • Big pot
  • Sharp knife
  • dulcimer
  • measuring spoon
  • mixing bowl
  • Whisk
  • Serving plate or bowl

Allergen information

This recipe may contain the following allergens:

  • Mustard

Please ensure that all ingredients used are suitable for your dietary needs.

Storage and leftovers

If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. Heat carefully in a steamer or microwave before serving. However, it is best to consume the dish immediately to preserve its freshness and flavor.

Health Benefits of Steamed Leeks and Peas with Herb Vinaigrette

When it comes to incorporating nutritious ingredients into your diet, steamed leeks and peas with herb vinaigrette are a delicious and healthy option. Packed with essential vitamins, minerals and antioxidants, this dish offers numerous benefits for your overall well-being.

1. Rich in fiber

Leeks and peas are excellent sources of fiber. Fiber plays a crucial role in maintaining a healthy digestive system, supporting regular bowel movements and preventing constipation. Additionally, a diet high in fiber can help you feel fuller for longer, which can help with weight control and reduce the risk of overeating.

2. Rich in vitamins

Steamed leeks and peas are full of essential vitamins that are essential for the proper functioning of your body. Leeks provide a remarkable amount of vitamins A, C, and K. Vitamin A is essential for healthy vision, while vitamin C strengthens your immune system and promotes collagen production for healthy skin. In addition, vitamin K is important for blood clotting and bone health. Peas, on the other hand, are rich in vitamins A, B1, B6, C and K, which together support various body functions.

3. Packed with minerals

In addition to vitamins, steamed leeks and peas also contain a number of important minerals. Leeks contain potassium, manganese and iron, which help maintain proper heart function, regulate blood pressure and support healthy red blood cell production. Peas are a good source of minerals such as iron, phosphorus and zinc, which contribute to energy production, bone health and immune function.

4. Antioxidant powerhouse

The herb vinaigrette in this dish made from olive oil, parsley and mint gives the meal an extra dose of antioxidants. Antioxidants protect your cells from damage caused by harmful free radicals and reduce the risk of chronic diseases such as heart disease, certain cancers and neurodegenerative diseases. Olive oil is particularly known for its high content of heart-healthy monounsaturated fats and powerful antioxidants.

5. Help in losing weight

Steamed leeks and peas are both low in calories and fat, making them a suitable addition to a weight loss or management plan. The fiber content in this dish also aids digestion, helps control blood sugar levels, and promotes satiety, thus avoiding excessive snacking between meals.

In summary, steamed leeks and peas with herb vinaigrette offer a number of health benefits. From providing valuable fiber and essential vitamins to supporting heart health and antioxidant protection, this dish is a nutritious choice for anyone looking to improve their overall well-being.

You might also like