How we cook pumpkin leaves in Africa, Zambia

palm oil

🥗Healthier: olive oil

💰Cheaper: vegetable oil

Olive oil offers a healthier fat profile.

pumpkin leaves

🥗Healthier: spinach

💰Cheaper: kale

Spinach is widely available and nutritious.

Clean the pumpkin leaves by removing any dead parts and rinsing them in water to remove sand.

Cut the cleaned pumpkin leaves into smaller pieces. If inexperienced, use a chopping board for safety.

Put a quarter pot of water on the heat source (charcoal, stove, or cooker) and cover it. Wait for 15 to 30 minutes for the water to warm.

Once the water is warm, add salt to the water before adding the pumpkin leaves to make them soft.

Add the pumpkin leaves to the pot and stir to ensure even cooking.

Optionally, add chopped tomatoes to the pot and stir again to distribute evenly.

Add cooking oil (sunflower or palm oil) to the pot and cover it again.

Check the pot after a few minutes, stirring to ensure even cooking. The dish is ready when the pumpkin leaves are tender.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary