Pumpkin Leaves
Pumpkin leaves are rich in nutrients and are loved by many communities in Kenya. When stir fried, they
are served with Ugali and at times pumpkin leaves are added to mashed dishes
Ingredients
14 stalks (110 g) pumpkin leaves, raw
1 onion, red skinned, raw, unpeeled (44 g)
1 tomato, red, ripe (91 g)
1 tbsp. (12 g) cooking oil
2/3 cup (132 g) cow milk
½ tsp. (3 g) salt, iodized
Preparation 10 minutes | Cooking 20 minutes | Serves 4
• Wash the pumpkin leaves.
• Wash, prepare and chop the onion and tomato into separate bowls.
• Put cooking oil in a pan, heat, and add the chopped onions until they brown lightly.
• Add tomatoes into the cooking pot and cook for 5 minutes.
• Add the pumpkin leaves, salt and the milk gradually while stirring.
• Cook for 5 minutes.
• Serve.
Nutrition data per 100g of recipe:
Energy 410 kJ/ 99 kcal │| Fat 6.7 g │| Carbohydrates 5.5 g |│ Protein 3.2 g │| Fibre 1.5 g │
Vitamin A 61 mcg │| Iron 2.0 mg │| Zinc 0.67 mg
Kenyan Food Recipes download pdf
