Pumpkin Leaf Stew
Pumpkin Leaf Stew is a hearty, savory dish made primarily from tender pumpkin leaves and stems, often cooked with tomatoes, onions, and a protein source like meat or beans. It is a traditional and widely enjoyed vegetable dish across many African countries, including Ghana, Nigeria, and Zimbabwe, as well as parts of the Caribbean and Asia. The stew is typically served as a main or side dish alongside staples like rice, fufu, or bread.
🍽️ Nutrition at a glance
This dish is generally low in calories and fat, with a moderate amount of protein depending on the added ingredients. It is an excellent source of dietary fiber, vitamins A and C, and minerals like iron and calcium, providing a nutrient-dense addition to a meal.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 6 g |
| Carbs | 15 g |
| Fat | 4 g |
| Fiber | 5 g |
| Sugar | 4 g |
| Sodium | 380 mg |
| Vitamin A | 450 µg RAE |
| Vitamin C | 35 mg |
| Iron | 3.2 mg |
| Calcium | 160 mg |
| Potassium | 320 mg |
| Magnesium | 45 mg |
| Folate | 80 µg |
| Vitamin K | 90 µg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, using pumpkin leaves showcases a zero-waste approach to cooking, utilizing a part of the plant often discarded in other cuisines. Nutritionally, the leaves are a powerhouse, offering more protein per gram than many common vegetables and being exceptionally rich in beta-carotene.
