How to use leafy greens in your cooking
What's the story
African leaf vegetables are loaded with flavors and nutrients, making them the perfect addition to any vegetarian dish. These greens are packed with vitamins and minerals, adding taste and nutrition to meals. They are a great fit for both traditional and modern recipes, allowing you to experiment with your cooking. This guide delves into how you can include these vibrant greens in your diet.
#1
Amaranth leaves: A nutritious choice
Amaranth leaves, which are slightly tangy, are a staple in many African cuisines. They are packed with vitamins A and C, calcium, and iron. These leaves can be sauteed with garlic and onions or tossed into soups for an extra boost of nutrition. Their tenderness makes them a perfect candidate for quick cooking methods, saving their nutrient value while deepening flavors of different dishes.
#2
Cassava leaves: Versatile ingredient
Cassava leaves are used all over Africa because of their versatility. They are packed with protein, fiber, and essential minerals (magnesium, potassium). Prior to consumption, cassava leaves need to be properly prepared since they contain compounds that need to be thoroughly cooked to be neutralized. Once prepared well, they could be added to stews or served as a side dish with rice or other grains.
#3
Jute mallow: Traditional favorite
Another popular leafy vegetable in African cuisine is jute mallow, which is known for its mucilaginous texture when cooked. It is popularly used in soups and stews where it serves as a natural thickener while adding dietary fiber and vitamins A and C. This green goes well with tomatoes or okra in traditional recipes but can also be adapted into contemporary dishes by blending it into smoothies or sauces.
#4
Cowpea leaves: Nutrient-rich option
Cowpea leaves provide high amounts of protein than other leafy greens and amino acids your body needs every day. Traditionally, they have been eaten boiled, then mashed together, as part of the main meal side such as fufu, yam, pounded plantain, etcetera. Cowpeas themselves offer another source of plant-based proteins, making this combo ideal for vegetarians wanting a balanced diet without sacrificing taste, quality, or nutrients we get from eating these deliciously earthy-flavored plants.