Pumpkin Leaf Fritters
Pumpkin Leaf Fritters are a savory, crispy snack or side dish made by coating young pumpkin leaves in a seasoned batter and deep-frying them. They are popular in various cuisines across Africa, Asia, and the Caribbean, often using gram flour (besan) or cornmeal as the base for the batter. The dish transforms a common garden vegetable into a delightful, textural treat.
🍽️ Nutrition at a glance
This dish is primarily a source of carbohydrates from the batter and healthy fats from the frying oil, with a modest amount of plant-based protein. It provides good amounts of vitamins A, C, and K, along with minerals like iron and calcium from the leaves. A typical serving of about 100g contains roughly 200-250 calories.
Nutrition breakdown
| Calories | 225 kcal |
| Protein | 5 g |
| Carbs | 22 g |
| Fat | 13 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 350 mg |
| Vitamin A | 250 mcg RAE |
| Vitamin C | 15 mg |
| Vitamin K | 50 mcg |
| Iron | 2 mg |
| Calcium | 40 mg |
| Potassium | 200 mg |
| Magnesium | 25 mg |
| Phosphorus | 60 mg |
Per 4-5 fritters (100 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish is a wonderful example of resourceful cooking, utilizing a part of the plant often overlooked in Western cuisine. Nutritionally, the leaves are a powerhouse, offering more antioxidants and certain vitamins than the pumpkin fruit itself.
