Pumpkin Leaf (Ugu) Soup
Hearty, healthy pumpkin leaf (ugu) soup with smoked meat and fish tastes super sensational. Pair this creamy, saucy veg with fufu, plantains, or rice for a complete meal.
Most people would associate pumpkin leaves with fall decorations, but not in West Africa. They’re used in stews, soups, and even smoothies, and, to tell you the truth, are quite appetizing.
In countries like Cameroon, Nigeria, Ghana, and Sierra Leone, we use the fluted pumpkin or ugu leaves. They’re not quite the same as the pumpkin leaves you would get here in the U.S., but don’t be afraid to use what you have.
Why Cook Up Pumpkin Leaves
According to Vanguard News, ugu leaves are rich in iron and vitamin C, needed for the production of blood and maintaining good health. The thing that struck me the most is that it helps promote healthier skin, slowing down the aging process. Now, name one person who doesn’t like that!
But my friends, I don’t eat ugu leaves because they’re healthy or because they’ll slow aging. Noooooo… It is all about the taste.
- They are sensational!!!
- Don’t require a lot of prep work like bitter leaves
- And the whole family loves them
How to Make Pumpkin Leaves (Ugu) Soup
- Clean, chop, and blanch the pumpkin leaves. (Photos 1-2)
- Boil peanuts for about 10 minutes in a saucepan. Drain and let them cool.
- Simmer the meat, salt, Maggi, and half an onion until the meat is tender. How long it takes depends on the cut of meat. Remove the meat, and reserve the broth. (Photo 3)
- Meanwhile, boil the stockfish separately and reserve the broth. You want about 3 cups total of stock for the sauce. Reserve the rest for another recipe or freeze it for later.
- Heat oil in a large saucepan over medium heat. Add half of the sliced onion, sweat it for about 2 minutes, followed by boiled meat, stockfish, tomatoes, crayfish, and beef and fish stock. Simmer for 5 more minutes, adding stock as needed. (Photos 4-6)
- Puree peanuts, ½ onion, and the garlic in a food processor or blender into a fine consistency. Use water to facilitate blending. (Photos 7-8)
- Pour the peanut mixture into the pot and let it simmer for 10 minutes, stirring frequently to prevent burning, adding stock as needed. Season with salt and Maggi, but take it slow because you may need to add more later. (Photo 9)
- Add the pumpkin leaves to the pot. Stir and simmer for several minutes more. Adjust for seasonings and soup thickness. (Photo 10)
- Serve hot with your chosen sides. Enjoy!
Recipe Notes
- Whenever pumpkin leaves are available, I use them in place of bitter leaves. Summer time is the best time to get them because they are available in the farmers’ market, especially among Asian vendors. They usually go fast—FYI. African markets usually have them frozen.
- You can find stockfish in international grocery stores, Walmart, or online at Amazon. The African version is usually smoked.
- Regardless of the sauce you choose, pumpkin leaves should take center stage. I always start with some kind of protein, mostly smoked. And then proceed with sautéing onions, garlic, tomatoes, and crayfish.
- Peanuts and pumpkin seeds work fine if you can’t find groundnuts.
- Trade pumpkin leaves out with kale, spinach, and collard greens if needed. It’s all good.
Make-Ahead and Storage Instructions
Make a double batch and freeze one of them for a fast and healthy main course on a busy weeknight. Pumpkin leaf soup will last 3-4 days in the fridge and 4-5 months in the freezer. An airtight, freezer-friendly container is all you need.
What to Enjoy With Ugu Soup
There are so many ways of preparing pumpkin leaf soup (in Africa, most sauces are referred to as soup). Serve with any starchy side order like plantains, pounded yams, and fufu. If you have other carby vegetables, like corn for ugali or cassava for water fufu, they work just as well.
More Hearty African Dishes to Enjoy
By Imma
Watch How to Make It
This blog post was originally published in August 2014 and has been updated with additional tips, new photos, and a video.
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Pumpkin Leaf (Ugu) Soup
Ingredients
- 8 ounces (225g) groundnuts or skinless peanuts (about 1 cup)
- 1 pound (450g) fresh pumpkin leaves or spinach (or more)
- boiling and ice water for blanching
- ¾ pound (350g) assorted meat (beef, smoked turkey, etc.)
- ¼ pound (120g) stockfish (see notes)
- 1 medium onion, coarsely chopped (for the broth)
- salt to taste
- 1 tablespoon (15ml) cooking oil
- 1 large onion, sliced and divided
- 4 cloves garlic
- 2 tomatoes, chopped
- ½ cup (31g) ground crayfish
- 1 tablespoon (15g) Maggi or bouillon (optional)
- salt and pepper to taste
Instructions
- Boil peanuts for about 10 minutes in a saucepan. Let them cool.
- Bring a pot of lightly salted water to a boil. Strip the tough fibers from the pumpkin leaf stalks, chop the stalks and leaves into thin strips, and blanch them for 2-3 minutes. Remove them from the boiling water, place them in ice water, drain (squeezing out excess water), and set aside.
- In a large pot, season the meat with salt, Maggi, and a chopped onion, cover with water, and boil until the meat is tender. How long it takes depends on the cut of meat.
- Meanwhile, make fish stock by simmering the stockfish in water to barely cover for 3-10 minutes. Drain, reserving the broth.
- Remove the meat from the broth and set it aside. Add the fish broth to the meat broth, and use about 3 cups for the sauce. Reserve the rest for another recipe (or freeze it for later).
- Blend or pulse groundnuts (or peanuts), half of the sliced onion, and the garlic in a food processor or blender into a fine consistency. Use water to facilitate the blending.
- Heat oil in a large saucepan over medium heat. Add the rest of the sliced onion, sweat it for about 2 minutes, followed by tomatoes, crayfish, and the stock. Simmer for 5 more minutes, adding stock as needed.
- Pour the peanut mixture into the pot and simmer for 10 minutes, stirring frequently to prevent burning, adding stock as needed. Season to taste with salt and Maggi. Go slow because you might want to add more later.
- Add the pumpkin leaves or spinach to the pot. Stir and simmer for several minutes more. Adjust for seasonings and the soup’s thickness.
- Stir for a few minutes and serve hot with any of the sides mentioned above.
Tips & Notes:
- If using fresh pumpkin leaves, slice the leaves and soft stems. Discard the hard stems.
- If using dried ugu leaves, soak them for 25-30 minutes before making the soup.
- You can skip blanching if using frozen leaves.
- Stockfish is dried, unsalted fish with a pleasant smoky flavor from the drying process. If you can only get salted dried fish, reduce the amount of salt in the recipe.
- Please remember that the nutritional information is a rough estimate and can vary significantly based on the products used in the recipe.
I just made this plant-based, replacing the meat with mushrooms and a slice of kombu instead of the crawfish, and it was so good. Hot sauce definitely makes it even better.
Did you just give the nutritional of the cooked leaves only, without the things you added or you gave the overall nutritional value??….I really hope it’s the cooked leaves only, I need the nutritional information if not could you please post withthe “cooked” leaves only? ……. Thank you
It is nutritional information of the soup. I use a plugin for the nutritional information.
I have the dry ugu leaves so I will try it with them. do you think peanut butter will work or do we have to do it the way you have in the picture with whole peanuts? and I am a gardener do you think I can use the squash leaves or pumpkin leaves from my garden or is it a special kind of pumpkin that must be used for cooking the leaves?
Pumpkin leaves and squash leaves can be used and are just as delicious to eat.
I can’t wait to try this, I have always eaten ugwu with elusive .
Do I have to roast the peanut before using it? Or I can use it raw
Awesome! In this recipe, the peanuts are roasted. I have tried both ways and it works out just fine.
Enjoy!
Hi, can i substitute pumkin leaves with turnip leaves?
You sure can.
Hello IB: Can i prepare this with dried ugu leaves?
Hello!
Yes, soak them in water first.
Hi Imma,
i thought we had to boil the pumkin leaves befor using it?
Yes, you boil them for about 2-3 minutes.
Hi, I have never used pumpkin leaves, but would love to this weeken, does it say pumpkin leaves in the frozen package? none of the the farmers market around here have it, and my local grocery store dont even carry it. thanks
Pumpkin leaves are mostly available during the summer. And it is only in certain neighborhoods. The frozen package should say pumpkin leaves, available at some Asian and International markets. You would definitely find it at any African Market.
Fresh ugu leaves is now available in the USA
Can be purchased online at http://www.uguleaves.com
We are on Facebook at: https://www.facebook.com/UguLeaves/
Lovely dish, but is it fresh peanuts or roasted peanuts?
Hi uju! It is peeled peanuts. But you can use the unpeeled ones it really doesn’t affect taste.
I always see this veg when I visit the african shops but don’t know the name . Tanks will try it when next I go to the shops
Hi CHinasa, let me know how you like it!
Whoa! I’ve never used pumpkin leaves.. but seems like I must start! Hopefully I can find them at my Asian market.. because this looks amazing!
Thanks Cheryl! It is quite tasty
This recipe with some plantain on the side would be nice. I’m not too sure if I can procure the pumpkin leaves, might have to replace with kale or callaloo.
THKS IMMA. HAVE BEEN SEARCHING FOR THIS RECIPE FOR LONG. WILL TRY IT OUT THIS WEEKEND. THANKS A TRILLION YOU ROCK
Aww, thank you Carine. Let me know how you like it!
Seems like a keeper. Where do you buy ground crayfish?
African and some Hispanic markets, depending on your neighborhood. If you can’t find crayfish, just use smoked turkey or chicken together with the beef.