Pumpkin Leaves

Name: Pumpkin leaves — the young, tender leaves, shoots and tendrils of pumpkin and squash plants (Cucurbita spp.), eaten as a green vegetable in Africa, Asia and Latin America. They are not the same as the Nigerian “ugu” leaves from fluted pumpkin (Telfairia occidentalis).

Description

Pumpkin and squash are native to the Americas, but in many parts of the world, the leaves and shoots are eaten as a regular vegetable and as a way to get extra value from the plant. In Zimbabwe, Zambia and Malawi, they are cooked into relish, in Korea they are steamed and used as wraps (hobak-ip ssam), and in Thailand and Vietnam they appear in soups.

The leaves are bristly and prickly, so they are prepared by pulling off the stringy outer layer of the stem and leaf veins, then cooking until soft. The taste is mild, slightly sweet and earthy, like spinach.

Main nutrition value

Pumpkin leaves are a good source of vitamin A, vitamin C, vitamin K, iron, calcium and folate, for few calories.

How best to be consumed

Pumpkin leaves are cooked until tender, after peeling the stringy fibres.

1. Pull off the tough, hairy skin from the stems and veins, then chop.
2. Simmer or stir-fry with onion, tomato, groundnuts or coconut, as in southern Africa.
3. Steam and serve with ssamjang sauce, as a wrap, as in Korea.
4. Add to soups and stews.
5. Use young leaves, which are more tender.

Overconsumption could cause…

Pumpkin leaves are safe in food amounts.

1. Oxalates, which matter for people prone to kidney stones when eaten in very large amounts, and which reduce the absorption of calcium and iron from the leaves.
2. Possible effects on warfarin and similar blood-thinning medicines because of the high vitamin K content, so keep intake steady rather than avoiding them.
3. Tough, stringy texture and irritation if the bristly fibres are not removed.
4. Contamination from pesticides or poor washing.

GroupsLeafy Green VegetablesGourd family (Cucurbitaceae)Low fatLow sodiumFresh

Related foodsSwiss Chard / SilverbeetPurslaneBaby Bok ChoyBok Choy / Pak ChoyOak Leaf LettuceIceberg Lettuce

Wikipedia — Pumpkin, used for origin, naming and history: https://en.wikipedia.org/wiki/Pumpkin