Description
Pumpkin leaves are one of nature’s most underrated superfoods — tender, flavorful, and bursting with nutrients. Commonly enjoyed across Africa, Asia, and the Caribbean, they’re packed with vitamin A, C, iron, calcium, and more.
Ingredients
- Fresh pumpkin leaves (young and tender)
- Garlic cloves
- Onions
- Chili peppers (optional)
- Salt
- Water
- Olive oil or vegetable oil
Instructions
- Wash pumpkin leaves thoroughly to remove dirt and fine hairs.
- Remove tough stalks and veins from older leaves.
- Blanch leaves in salted boiling water for 1–2 minutes, then cool in ice water.
- Heat oil in a pan and sauté chopped onions and garlic.
- Add chili if desired and stir-fry briefly.
- Add blanched pumpkin leaves and cook for 3–5 minutes.
- Season with salt to taste and serve as a side dish or main.
Notes
Choose young leaves for best texture. Blanching softens hairs and preserves vibrant color.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Side Dish
- Method: Stir-Fry
- Cuisine: Global Fusion
Nutrition
- Serving Size: 1 cup cooked
- Calories: 45
- Sugar: 1g
- Sodium: 80mg
- Fat: 3g
- Saturated Fat: 0.5g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 4g
- Fiber: 2g
- Protein: 2g
- Cholesterol: 0mg
Keywords: pumpkin leaves, leafy greens, superfood, stir-fry, healthy side dish