Pumpkin leaf and coconut milk stew
Pumpkin leaf and coconut milk stew is a comforting, creamy vegetable dish originating from West Africa, particularly popular in countries like Nigeria and Ghana. It typically features tender pumpkin leaves simmered in rich coconut milk with onions, tomatoes, peppers, and often smoked fish or crayfish for depth of flavor.
🍽️ Nutrition at a glance
This stew is moderate in calories and fat, primarily from the coconut milk, while being a good source of plant-based protein if legumes or fish are included. It provides significant fiber, vitamins A and C, iron, and potassium from the pumpkin leaves.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 8 g |
| Carbs | 15 g |
| Fat | 16 g |
| Fiber | 6 g |
| Sugar | 4 g |
| Sodium | 380 mg |
| Vitamin A | 180% DV |
| Vitamin C | 45% DV |
| Iron | 25% DV |
| Calcium | 15% DV |
| Potassium | 420 mg |
| Magnesium | 60 mg |
| Folate | 30% DV |
| Manganese | 40% DV |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a vibrant example of how leafy greens are elevated into a hearty main dish in many African cuisines. Nutritionally, pumpkin leaves are exceptionally nutrient-dense, offering more iron and calcium than spinach per gram.
