Pumpkin Leaf Curry
Pumpkin Leaf Curry is a flavorful, plant-based dish made from tender pumpkin leaves and stems, typically cooked with a blend of spices, onions, tomatoes, and sometimes lentils or coconut milk. It is a staple comfort food in many South Asian, Southeast Asian, and African cuisines, celebrated for its earthy taste and ability to transform a humble garden green into a rich, savory meal.
🍽️ Nutrition at a glance
This dish is generally low in calories and fat, making it a light yet nutrient-dense option. It is an excellent source of dietary fiber, vitamins A and C, and minerals like iron and calcium, providing a significant boost of micronutrients with minimal energy density.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 5 g |
| Carbs | 18 g |
| Fat | 4 g |
| Fiber | 6 g |
| Sugar | 4 g |
| Sodium | 400 mg |
| Vitamin A | 4500 IU |
| Vitamin C | 35 mg |
| Iron | 3.5 mg |
| Calcium | 150 mg |
| Potassium | 350 mg |
| Magnesium | 45 mg |
| Folate | 70 mcg |
| Vitamin K | 90 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Pumpkin leaves are a prime example of a 'zero-waste' ingredient, utilizing a part of the plant often discarded in other culinary traditions. Nutritionally, they are a surprisingly potent source of beta-carotene and chlorophyll, which contribute to the curry's vibrant green color and health benefits.
