Pumpkin Leaves (Ugu) Soup – hearty, healthy soup with smoked meat that taste so sensational. Best paired with fufu, plantains or with rice.
Most people would associate pumpkin leaves with fall and decorations. But not in West Africa, they are used in making stews, soups, and even smoothies and to tell you the truth, are quite appetizing.
In countries like Cameroon, Nigeria, Ghana, Sierra Leone they are referred to as pumpkin fluted leaves or Ugu leaves , not quite the same as the pumpkin leaves you would get here, in the U.S.
According to vanguardngr.com, Ugu leaves are also recognized for being rich in iron and vitamin C, needed for the production of blood and maintaining a good health. The thing that struck me the most is the fact that it helps promotes a healthier skin and in turn slows down the aging of the skin.
Now, name one person who doesn’t like that!
Here is the article http://www.vanguardngr.com/2013/02/how-pumpkin-leaves-prevent-premature-ageing-2/ if you want to know more.
But my friends, I don’t eat Ugu leaves because they are healthy or because they are going to slow down my aging process. Noooooo….
It is all about the taste.
- They are sensational!!!!
- Do not require a lot of prep work like bitter leaves
- And the whole family loves it.
Whenever, they are available, I use them in place of bitter-leaves. Summer time is the best time to get them because they are available in farmers market especially among Asian vendors. They are usually all gone before you know it- Fyi
People like to hoard them- Yes, am guilty … sometimes.
Last weekend it was all gone before I arrived at the market. Lucky me, I stumbled upon it in an Asian Supermarket. However, African markets do have them frozen.
There are so many ways of preparing Ugu or pumpkin leaves soup ( In Africa, most sauces are referred to as soup) however; pumpkin leaves needs to take center stage-I always start with some kind protein or fish (mostly smoked) and then proceed with sauté onions, garlic tomatoes and crayfish. Then throw in blended skin-less peanuts; hot pepper or whatever suits my taste buds and the leaves comes in last.
Substitutions- Peanuts for Egusi or omit completely
Pumpkin leaves for kale, spinach, and collard greens.
Serve with any starchy side order like plantains, yams
Enjoy!
How To Make Pumpkin Leaves (Ugu) Soup
Watch How To Make It
Pumpkin Leaves (Ugu) Soup
Ingredients
- 8 ounce (1 cup) Groundnuts/Peanuts (Skinless)
- ¾ - 1 pound assorted meat (Beef, smoked chicken, stock fish)
- 4 garlic cloves
- 2 tomatoes , chopped
- 1 large Onion , sliced
- ½ cup Crayfish ,ground
- 1 Tablespoon Maggi , Bouillon optional
- 1 pound (or more) pumpkin leaves , Spinach blanched
- Salt and pepper to taste
Instructions
- In a large pan, season meat with salt, maggi and onions and boil until tender depending on the choice of meat. Meanwhile, boil stock- fish with salt and water; add it to the boiled meat. You should have about 3 cups of stock from the meat and stock- fish. Reserve the rest or freeze it.
- Boil peanuts for about 10 minutes in a saucepan. Let it cool.
- Blend/pulse peanuts, ½ onions , and garlic a food processor or blender into fine consistency use water to facilitate the blending.
- Place oil in a large saucepan and heat over medium heat. Add remaining onions, sweat – for about 2 minutes, followed by crayfish, tomatoes, beef and stock fish. Let it simmer for about 5 more minutes- add stock as needed
- Pour the peanut mixture into the pot and let it simmer for 10 minutes stirring frequently to prevent burns- add stock as needed. Season with salt and Maggi. You might have to add more later
- Add the pumpkin leaves or spinach to the pot. Stir and Simmer for several minutes more. Adjust for seasonings and soup thickness.
- Stir for a few minutes and serve hot with any of the sides mentioned above.
Tips & Notes:
Slice pumpkin leaves.
Bring water to a boil add sliced leaves and leave for about 2-3 minutes , remove place in ice water , drain out the water when cool. Remove squeeze out water from the leaves and set aside
Nutrition Information:
Peace Solomon says
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
ImmaculateBites says
It is nutritional information of the soup . I use a plugin for the nutritional information
Dunori says
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?
Justine says
Pumpkin leaves and squash leaves can be used and are just as delicious to eat.
Tope says
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
ImmaculateBites says
Awesome! In this recipe , the peanuts are roasted . I have tried both ways and it works out just fine.
Enjoy!
Diane says
Hi, can i substitute pumkin leaves with turnip leaves?
ImmaculateBites says
You sure can.
Dorothy says
Hello IB: Can i prepare this with dried ugu leaves?
ImmaculateBites says
Hello!
Yes, soak them in water first .
IVA says
Hi Imma,
i thought we had to boil the pumkin leaves befor using it?
ImmaculateBites says
Yes, you boil them for about 2-3 minutes.
Peggy says
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
ImmaculateBites says
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.
Ugu Leaves says
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/
uju says
Lovely dish, but is it fresh peanuts or roasted peanuts?
ImmaculateBites says
Hi uju! It is peeled dried peanuts. You may use the un peeled ones it really doesn’t affect taste
chinasa says
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
ImmaculateBites says
Hi CHinasa, let me know how you like it!
Cheryl says
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!
ImmaculateBites says
Thanks cheryl! It is quite tasty
Charlene @ that Girl Cooks Healthy says
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.
carine says
THKS IMMA. HAVE BEEN SEARCHING FOR THIS RECIPE FOR LONG. WILL TRY IT OUT THIS WEEKEND. THANKS A TRILLION YOU ROCK
ImmaculateBites says
Aww, thank you Carine. Let me know how you like it!
Philo says
Seems like a keeper. Where do you buy ground crayfish?
ImmaculateBites says
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.