Stir-fried pumpkin leaves with garlic
Stir-fried pumpkin leaves with garlic is a simple, savory vegetable dish popular across many Asian cuisines, particularly in Southeast Asia and parts of South Asia. It features tender young pumpkin vine leaves and shoots quickly cooked in a hot wok with aromatic garlic and a splash of oil, often seasoned lightly with salt or soy sauce.
🍽️ Nutrition at a glance
This dish is very low in calories and fat, providing a good source of plant-based protein and dietary fiber. It is exceptionally rich in vitamins A, C, and K, as well as minerals like iron and calcium, making it a highly nutritious side.
Nutrition breakdown
| Calories | 85 kcal |
| Protein | 4.5 g |
| Carbs | 10 g |
| Fat | 3.5 g |
| Fiber | 4 g |
| Sugar | 2 g |
| Sodium | 200 mg |
| Vitamin A | 8500 IU (170% DV) |
| Vitamin C | 35 mg (40% DV) |
| Vitamin K | 250 mcg (210% DV) |
| Iron | 3.5 mg (19% DV) |
| Calcium | 120 mg (9% DV) |
| Potassium | 350 mg (7% DV) |
| Magnesium | 35 mg (8% DV) |
| Manganese | 0.4 mg (17% DV) |
Per 1 cup (150 g), stir-fried · 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 Western agriculture. Nutritionally, they are a powerhouse, offering more iron per serving than spinach and a significant amount of beta-carotene.
