Braised pumpkin leaves with tomatoes
Braised pumpkin leaves with tomatoes is a comforting, savory vegetable dish common in various cuisines, particularly in parts of Asia and Africa. It features tender pumpkin leaves and vine tips slow-cooked in a simple, tangy tomato-based sauce, often with onions, garlic, and sometimes a touch of chili or ginger for warmth.
🍽️ Nutrition at a glance
This is a low-calorie, high-fiber dish that is a good source of vitamins A and C, as well as iron and calcium. It is primarily carbohydrate-rich from the vegetables, with minimal fat and protein unless added ingredients like beans or meat are included.
Nutrition breakdown
| Calories | 85 kcal |
| Protein | 4.5 g |
| Carbs | 15 g |
| Fat | 1.5 g |
| Fiber | 6 g |
| Sugar | 5 g |
| Sodium | 320 mg |
| Vitamin A | 4500 IU |
| Vitamin C | 35 mg |
| Iron | 3.2 mg |
| Calcium | 120 mg |
| Potassium | 480 mg |
| Magnesium | 45 mg |
| Folate | 60 mcg |
| Vitamin K | 90 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a great example of 'root-to-leaf' cooking, utilizing a part of the pumpkin plant often overlooked in Western cuisine. Nutritionally, the combination of vitamin C from tomatoes significantly enhances the absorption of iron from the pumpkin leaves.
