Pumpkin Leaf and Groundnut Stew
Pumpkin Leaf and Groundnut Stew is a savory, hearty dish from West and Central African cuisine, particularly popular in countries like Nigeria and Ghana. It features tender pumpkin leaves simmered in a rich, creamy sauce made from groundnuts (peanuts), often with tomatoes, onions, and a blend of local spices. The stew is typically served as a main course with staples like fufu, rice, or boiled yams.
🍽️ Nutrition at a glance
This stew is a well-balanced dish, providing a good source of plant-based protein from the groundnuts and healthy fats. It is also rich in dietary fiber, vitamins A and C, and essential minerals like iron and potassium, with a typical serving containing approximately 350-450 calories.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 14 g |
| Carbs | 22 g |
| Fat | 28 g |
| Fiber | 6 g |
| Sugar | 5 g |
| Sodium | 420 mg |
| Vitamin A | 180 mcg RAE |
| Vitamin C | 35 mg |
| Iron | 3.2 mg |
| Potassium | 480 mg |
| Magnesium | 75 mg |
| Folate | 90 mcg |
| Manganese | 0.8 mg |
| Niacin (B3) | 4.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this stew showcases the ingenious use of leafy greens and locally available nuts to create a nutritious meal, often passed down through generations. Nutritionally, the combination of groundnuts and pumpkin leaves offers a complete amino acid profile and is an excellent example of a sustainable, plant-forward dish.
