Pumpkin leaves (Mkhwani)

Nutrition Facts Pumpkin leaves raw, Serving Size: cup

Description and History

Pumpkins belong to the family with the scientific name Cucurbitaceae. Pumpkin plants grow easily from either seeds or cuttings with roots. There are many different varieties of pumpkin, which differ in flavour, texture, colour and storing quality.

The dark green pumpkin leaves are an excellent source of Vitamin A. The body needs Vitamin A for proper growth, healthy eyes and protection from disease. The leaves are also a good source of calcium, Vitamin C, iron and protein. Calcium helps to make strong bones and teeth. Vitamin C keeps the body tissues strong, helps the body use iron, and helps chemical actions in the body. Iron helps keep blood healthy, and the body needs protein to grow and stay healthy. Pumpkin flowers can also be eaten and are a good source of Vitamin A. The tender leaves and stems, flowers, fruit and seeds of pumpkin can all be eaten.

Uses

► Sautéed or stir fry pumpkin leaves

► Cooked with tomato or with groundnut powder

► The tips make great additions to salads

▸ Blanch and sundry for future use (mfutso)

Storage Tips

Store uncut and unwashed in the vegetable crisper in your refrigerator.

Cooking tips

Leaves should be washed in clean water before cooking. Remove any tough stems, scrape or peel off the hairy skin first and chop the leaves. Place leaves in boiling water, cover and cook for about 5 to 10 minutes, until just tender. Pan-frying is also a good way to prepare pumpkin leaves.

Before cooking pumpkin flowers, the centres of the flowers must be pulled out. These flowers are delicious fried in a little butter or cooking oil, or dipped into batter and then fried. They can also be added to fish and meat dishes.