How To Eat Pumpkin Leaves: Taste and Tips

Pumpkin leaves may sound new to many of us. However, the reality is, they are popularly used as a vegetable in various parts of the world. For instance, it is used in curries in Thailand and Zimbabwe(called "muboora" there).

Both young and mature pumpkin leaves are edible. Young leaves are tender, less fibrous and are the preferred part of the plant to eat whereas mature ones are on the tougher side. But the good part about the mature pumpkin leaves is they can be enjoyed thoroughly throughout the season. If you are worried about the texture, as the leaves may toughen by losing moisture, then you need to know that softening them is possible by blanching the leaves before cooking.

Pumpkin leaves are hardly found in stores, so you have to rely on your own harvest for the preparation. Harvesting pumpkin leaves is not a big deal, just follow these simple steps:

• Choose young and healthy leaves.
• It's better to harvest the leaves that are on the outer edge of the plant, as compared to the ones, so that the growth of the new leaves is not disturbed. Don't directly jump to the middle.
• Simply grab the stem on which the pumpkin leaf stands, and snap it backward keeping the fibers intact.
• For a cleaner cut, you might also use scissors.
• If, in case, you find them at a store always purchase the young ones.

Once you have successfully harvested pumpkin leaves, it's now turn for you to wash them which is no different than what you do to other leafy greens. After washing, you need to get rid of the outer fibers.

To peel the spiny strands, you have to gently strip away the tough, fibrous edges along the veins of the pumpkin leaves, starting from the cut tip, using your fingers, starting from the base and working your way to the tips of the leaves. This process takes the longest time to prepare.

After successfully making the pumpkin leaves spine-free, chop them in order to cook. If you have plenty of them, save the unchopped ones for later.

Cooking pumpkin leaves is not a sort of any new recipe. Do what you do to your greens and, sauté, steam, or boil them, add seasonings and then serve.

If the leaves are tender and de-veined perfectly, cooking them would require only a few minutes. For newbies, follow this guide to get pumpkin leaves ready for your next meal:

Sautéing 

• Heat a little oil in the pan.
• Add chopped garlic and onions, let them brown.
• After that, toss in the leaves and stir-fry for a few minutes until they are tender and wilted.
• Note: Adding chopped tomatoes along with the aromatics is also popular.

Steaming

• Over boiling water, place a steamer basket filled with pumpkin leaves.
• The leaves should be steamed for about three to five minutes until they turn soft and bright green.

Boiling

• Take a pot of water and let it boil completely.
• Add the pumpkin leaves, and cook for about 2-4 minutes.
• As the leaves turn tender, drain them and serve.

Seasoning and Serving

Once your pumpkin leaves are cooked, it's time to add some flavors to them with the help of seasonings. Generally, simple seasonings like salt, pepper, garlic, or herbs work very well, however, you might get creative with spices like cumin, turmeric, or chili for extra flavor.

For an Asian touch, add soy sauce or sesame oil, or go for a rich stew by adding the leaves to soups or curries. Serve your dish alongside rice, meats, or any other complementary side, and enjoy the mild, slightly sweet taste of pumpkin leaves.

Can You Eat Pumpkin Leaves Raw?

Though less heard of, young pumpkin leaves can also be used in raw form in salads. Freshly harvested young pumpkin leaves are tender and can totally replace greens like spinach, arugula or lettuce.

Moreover, their taste, which is towards a milder and sweeter side, can seamlessly bind to the extra flavors of salad. So, if you have fresh pumpkin leaves in your garden, and you love to have that refreshing veggie crunch on your salads, you must give it a go!

Pumpkin leaves can be expected to be refreshing, they are a part of spring harvest, with mild flavors. Most people agree that they don't possess any bitterness and are mostly on a sweeter side.

The subtle taste makes it a perfect companion for a range of dishes. Whether with rice as in Asian recipes or paired with meats and stews in African or Caribbean cuisines, pumpkin leaves are perfect greens that work well in meals without overpowering other ingredients.

When the harvest is bountiful, consider storing extra pumpkin leaves for later. The important points to keep in mind while harvesting include:

• Always go for young, tender leaves if you don't want to compromise on flavor and texture. If you choose mature leaves for storing, they can be less desirable for later use due to their toughness.
• Reduce the moisture on leaves as much as possible. Once you wash the leaves, dry them (use a paper towel or sun method). Remember that excess moisture can lead to early spoilage.
• You can store pumpkin leaves in three ways: freezing, refrigeration or drying. Learn each method below:

Freezing

This method is suitable if you want to store pumpkin leaves for longer. Simply, blanch the leaves and cool them in ice water. After drying, use airtight bags or containers to freeze the excess leaves.

Refrigeration 

This process allows you to store pumpkin leaves only for a few days. The washed leaves should be dried and then placed in the refrigerator. To prevent spoilage, use a plastic bag or airtight container for storage.

Drying

You can dry the pumpkin leaves and store them in a powdered format. Drying can be done by hanging them in direct sunlight or using a dehydrator. As you powder them, store them in a container and use them in cooking as desired. This method is best when you want to store pumpkin leaves for even a year or more.

When obtained freshly from your garden, pumpkin leaves are a produce that will serve you with immense nutritional benefits. Some of the most profound ones include:

Antioxidants Rich

Antioxidants are healthy molecules that keep our cells fully functional. Present abundantly in greens, pumpkin leaves are not an exception either.

Polyphenols and flavonoids are some such antioxidants present in pumpkin leaves that protect the body against inflammation keeping us away from potential chronic diseases.

Vitamins Rich

Pumpkin leaves are an excellent source of essential nutrients, vitamins being one. Particularly, vitamins A, C and K are present in a notable amount in these greens.

These vitamins are important to get healthy skin, strengthen the immune system, and let blood clot properly. Also, getting vitamin A sufficiently benefits the eyes, as this vitamin is necessary for good vision.

Hydrating

Pumpkin leaves have a high water content. So, while you are munching on this harvest from your garden, you are also ensuring that your body gets the needed amount of water.

Fiber Rich

One of the standout benefits of pumpkin leaves, the abundance of fiber in pumpkin leaves is linked with improved bowel movements and lesser chances of constipation.

The fiber in it is what makes the leaves harden as they mature. Overall, for a healthy gut as well as a balanced gut flora, eating pumpkin leaves proves to be beneficial.

Others

Pumpkin leaves are low in calories. So, making them a part of your meal won't impact your calorie intake heavily.

A part of healthy eating, pumpkin leaves are more than just vitamins. They also have minerals like calcium and magnesium important for bone health. Moreover, their regular consumption is said to reduce the occurrence of chronic diseases due to their bioactive compounds that help to reduce inflammation in the body.

Pumpkin leaves don't always have to be cooked solely, they can be used in many recipes to enjoy the flavors and nutritional benefits they have to offer. And also in cases, when your garden has a lot of pumpkin plants to offer! Though less common, here are some tips on consuming pumpkin leaves:

A Perfect Addition To Stews, Soups, or Curries

You can add pumpkin leaves to stews, soups, and curries you prepare on a regular basis to make them delicious. Their mild, slightly sweet flavor is perfectly compatible with spices and rich broths.

This is what makes them popular, they are often added to dishes with meat, beans, or other vegetables, where they absorb the flavors and add nutrition. If you’re cooking a soup or curry, stir in the leaves towards the end to prevent overcooking.

But if you are adding slightly mature leaves, add in advance so the leaves get perfectly soft and tender.

Use as a Side Dish

The sautéed or steamed pumpkin leaves are delicious and make a nutritious side dish. Quite easy to prepare, as mentioned earlier, you just need to toss in the leaves with garlic and onion and you get a side dish within minutes.

To give a twist to the recipe, you can also add a squeeze of lemon juice or sprinkle chili flakes. For an Asian touch, get some soy sauce in the preparation. Rice, noodles and grilled meats are what this side dish perfectly pairs up with.

Pair with Rice or Grains

In many cultures, pumpkin leaves are often paired with rice or other grains like quinoa or millet, and it work equally well.

The combination of tender pumpkin leaves with any of these starchy grains makes a good pair. Alternatively, pumpkin leaves' curry is also enjoyed with these grains.

Experiment in Smoothies or Juices

Though this is not a preferred and much-used recipe, blending the pumpkin leaves into smoothies or juices can be a creative way to enjoy them.

Due to their mild flavor, we can say that they pair well with fruits like bananas, mangoes, apples, or other greens. So, for your morning meals or afternoon refreshments, try adding pumpkin leaves to get added health benefits.

Combine with Other Greens for Variety

If you tried the above-mentioned recipes and want a deviation in flavors, probably if you love the complex ones from other greens like spinach, kale, or collard greens, you can make a swift change and add them to your preparation.

While pumpkin leaves are flavorful and nutritious on their own, mixing them with other leafy greens allows you to enjoy extra flavors once in a while.

Trying this also means you are opting for a broader spectrum of vitamins and minerals in your diet.

Try in Traditional Dishes

In many African, Caribbean, and Asian cuisines, pumpkin leaves are used in traditional dishes.

If you want to try dishes like "pumpkin leaf stew", "Nigerian Ugu" or "Caribbean callaloo", for someone who wants to discover new ways to cook this versatile green into your diet, follow the recipes given below:

Nigerian Ugu 

• At first, you need to cook any of your favorite meat with onion, pepper and salt.
• After that, add stockfish or dried fish base and cook everything well.
• Add more chopped onions and cook them well.
• Two tablespoons of ground or pounded crayfish are added next followed by water.
• Finally, chopped pumpkin leaves are added and the mixture is simmered for about 10 minutes.

This soupy dish is served with side dishes (mainly starchy) like yams, potatoes, cassava and plantains. 

Caribbean Callaloo

• Start by sauteing onion, scallion, garlic and red bell pepper.
• Add tomato, thyme and scotch bonnet pepper after a few minutes.
• Add pumpkin leaves and fold everything together.
• Add water and simmer the mixture for 7 to 10 minutes.
• As a final step, add butter and seasoning and then serve.

This greenish side dish is served with boiled green bananas, dumplings or roasted breadfruit.