Pumpkin Leaves: How to Eat The Greens (& Why You Should)

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Last Updated on May 7, 2024

We all know you can eat pumpkin seeds, but did you know you can eat pumpkin leaves too? Pumpkin plants have a nutritional value – including the pumpkin flesh, seeds, and even the leaves. You can even eat the skin of a pumpkin (although I don’t think I’d enjoy that so much)!

Read on to learn everything you need to know about pumpkin leaves, inlcuding the health benefits and ways to enjoy them.

Pumpkin Leaves

Pumpkin leaves, a part of the pumpkin plant, are an underrated green that you can and should be eating!

They come from the Cucurbita pepo family and grow on the pumpkin vines. Learn everything you need to know about harvesting, preparing, and eating pumpkin leaves.

You’ll also discover the health benefits of pumpkin leaves— which might just convince you to start adding them to your salads.

Can You Eat Pumpkin Leaves?

Yes, you can eat pumpkin leaves. While not commonly consumed in the United States, they’re a staple in many African countries.

It’s best to consume the tender shoots and young leaves, as the oldest leaves can have glass-like prickles.

What do Pumpkin Leaves Taste Like?

If you enjoy turnip greens or collard greens, you’ll love pumpkin leaves. They have a fresh, slightly sweet flavor and when cooked right, their texture is smooth and pleasing.

They lack the bitterness of some leafy greens and have a unique blend of flavors reminiscent of green beans, broccoli, spinach, and asparagus all rolled into one.

Cultural Origins of Pumpkin Leaves

This leafy green vegetable has a rich cultural origin that spans across different continents.

Pumpkin leaves are a staple in many African diets. In Nigeria, for instance, they’re used in a delicious soup called ‘Edikang Ikong’. In Zimbabwe where pumpkin leaves, known locally as ‘muboora’, are cooked into a mouthwatering dish with peanut butter.

These nutritious greens have also found their way into Asian cuisine. In Korea and Japan, they’re often blanched and seasoned for a quick and healthy side dish.

Pumpkin Leaves Nutrition

Vitamins: Pumpkin leaves are a fantastic source of Vitamin A, Vitamin C, and Vitamin K.
Minerals: Pumpkin leaves offer a healthy dose of calcium, iron, magnesium, and potassium.
Antioxidants: Pumpkin leaves are loaded with beta-carotene and alpha-carotene, two antioxidants that convert to Vitamin A in your body.
Other Properties: These greens leaves have a high fiber content, contain plenty of water, and are low in calories too.

Health Benefits of Pumpkin Leaves

There are several benefits you can get from eating pumpkin leaves. Take a look at our non-exhaustive list of health benefits of pumpkin leaves:

Boosts Immunity

Rich in vitamins A and C, pumpkin leaves are your body’s best friends when it comes to fighting off infections.

Promotes Eye Health

Thanks to their high vitamin A content, pumpkin leaves can help improve your eyesight and protect against eye diseases.

Enhances Digestion

The fiber in pumpkin leaves aids digestion and can help prevent constipation.

Supports Heart Health

Pumpkin leaves contain potassium, a mineral that helps regulate blood pressure levels and reduce strain on the heart.

Provides Essential Minerals

The leaves of pumpkins are packed with calcium and iron, essential for bone health and preventing anemia.

Fights Inflammation

Due to their high antioxidant content, pumpkin leaves may help reduce inflammation in the body.

Weight Management

Low in calories but high in fiber, the leaves can keep you feeling full without adding many calories, supporting weight management efforts.

Helps Control Diabetes

Pumpkin leaves have been shown to help regulate blood sugar levels, making them beneficial for people with diabetes.

Promotes Skin Health

Their high vitamin A and C content can contribute to healthy skin by combating harmful free radicals.

Enhances Wound Healing

Pumpkin leaves are known to speed up the wound healing process due to their high content of antioxidants and anti-inflammatory compounds.

Supports Pregnancy

Rich in folate, pumpkin leaves are beneficial for pregnant women as this nutrient is important for the development of the baby’s neural tube. After the baby is born, pumpkin leaves can help increase milk supply.

Improves Hair Growth

Thanks to the presence of vitamins A and E, pumpkin greens can stimulate hair growth and improve its texture.

Helps Prevent Muscle Weakness

With a good dose of potassium, pumpkin leaves help prevent muscle weakness and fatigue.

Boosts Energy Levels

High in B-vitamins, the leaves can boost your energy levels by helping your body convert food into fuel more efficiently.

Improves Respiratory Health

The antioxidants in pumpkin leaves can protect the respiratory system from damage and diseases.

Harvesting Pumpkin Leaves

Harvesting pumpkin leaves is best done during the early fall or late summer. Aim to pick them during the heat of the day when they’re at their freshest.

Look for younger leaves which are more tender and easier to cook.

How to Prepare Pumpkin Leaves to Eat

Start by washing the pumpkin leaves thoroughly under running water to remove any dirt or bugs.
Next, strip off the fibrous strands from the stalks and veins of the leaves – they can be a bit tough to chew.
Lastly, chop the leaves into smaller pieces. You can also include the softer parts of the stalks if you like.

Storing Pumpkin Leaves

The best way to store pumpkin leaves is by keeping them in a hard surface container in the fridge. This keeps them fresh for a long time.

Cooking with Pumpkin Leaves

Pumpkin Leaf Stir-Fry: Sautee these nutrient-rich greens with garlic, onions, and your favorite spices for a simple side.
Add Pumpkin Leaves to Soup: Pumpkin leaves make an excellent addition to soups.
Add Leaves to Salad: If you’re into fresh, crisp salads, why not toss in some pumpkin leaves? They are tasty with a homemade vinaigrette. You may want to blanch the leaves first to soften them.
Steamed Pumpkin Leaves: A healthy way to enjoy pumpkin leaves is by steaming them. You can then season them lightly with salt, pepper, and a drizzle of olive oil.
Pumpkin Leaf Chips: Try baking pumpkin leaves in the oven until they’re crispy, just like you would to make kale chips. Season them with salt or other spices for a tasty, healthy snack.
Add Leaves to a Smoothie: Like spinach or kale, pumpkin leaves can be used to increase the health benefits of smoothies.
Pumpkin Leaves in Omelettes or Frittatas: Start your day right by adding finely chopped pumpkin leaves to your omelette or frittata mix. It’s an effortless way to increase your veggie intake!
Stuffed Pumpkin Leaves: Similar to stuffed grape leaves, you can fill these with rice, vegetables, or even meat.
Pumpkin Leaf Tea: You can brew tea with pumpkin leaves! It’s a soothing and healthy tea that’s perfect for any time of day.

Traditional Dishes That Use Pumpkin Leaves

Muboora: Hailing from Zimbabwe, this stew uses pumpkin leaves, tomatoes, onions, and peanut butter to create a hearty and satisfying dish.
Chakalaka with Pumpkin Leaves: This spicy vegetable relish incorporates pumpkin leaves for added nutrition —it’s a South African staple!
Ndolé: This Cameroonian dish is often made with pumpkin leaves instead of bitter leaves.
Pumpkin Leaf Buns: Steamed buns are filled with a mixture of cooked pumpkin leaves and seasonings.
Efo Riro: A popular Nigerian dish that combines pumpkin leaves, peppers, assorted meats, and locust beans into a flavorful stew.
Morogo: A traditional South African dish that often includes pumpkin leaves among its mix of wild spinach varieties.

What are pumpkin leaves good for?

Pumpkin leaves are great for boosting your daily intake of essential nutrients. They’re also beneficial for digestion and overall health due to their high fiber content.

Can you eat all pumpkin leaves?

While all pumpkin leaves are technically edible, it’s recommended to stick to the young and tender pumpkin leaves. These are easier to prepare and have a better texture.