Pumpkin Leaf Soup
Pumpkin Leaf Soup is a light, savory broth-based dish made from tender pumpkin leaves and stems, often cooked with simple aromatics like onions, tomatoes, and garlic. It is a popular home-style vegetable soup in many tropical and subtropical regions, including parts of Southeast Asia, Africa, and the Caribbean.
🍽️ Nutrition at a glance
This soup is low in calories, fat, and carbohydrates, making it a light yet nutritious option. It is an excellent source of vitamins A and C, as well as minerals like iron and calcium, providing a significant boost of micronutrients per serving.
Nutrition breakdown
| Calories | 45 kcal |
| Protein | 3.5 g |
| Carbs | 7 g |
| Fat | 0.5 g |
| Fiber | 2.5 g |
| Sugar | 2 g |
| Sodium | 350 mg |
| Vitamin A | 180% DV |
| Vitamin C | 35% DV |
| Calcium | 80 mg |
| Iron | 2.5 mg |
| Potassium | 350 mg |
| Magnesium | 25 mg |
| Folate | 60 mcg |
| Vitamin K | 45 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a prime example of a 'zero-waste' dish, utilizing a part of the pumpkin plant often discarded in Western cuisine. Nutritionally, the leaves are a surprisingly dense source of plant-based iron and beta-carotene.
