cassava leaf

Cassava Leaf

Cassava leaves, also known as manioc leaves, are a leafy green vegetable harvested from the cassava plant. They offer a slightly bitter, earthy flavor that mellows with proper cooking. The leaves are a vibrant green, similar to spinach, and have a slightly coarse texture when raw. When cooked, they soften considerably, becoming tender and palatable. Discover the culinary versatility of cassava leaves, a nutritious and flavorful addition to various dishes. Many cooks wonder, "how to cook cassava leaves" and find their flavor and nutritional benefits well worth the preparation.

Common Uses

  • Cassava leaves are frequently used in stews and soups, providing a hearty and nutritious element. To prepare them, the leaves are usually pounded or finely chopped before being added to the cooking pot, which reduces their bitterness.
  • In some regional cuisines, cassava leaves are cooked with coconut milk and spices to create a rich and flavorful side dish. This method helps to temper the natural bitterness of the leaves, resulting in a well-balanced and delicious dish.
  • Cassava leaves can be used as a wrap for other ingredients, similar to how grape leaves are used in some cuisines. This adds a unique earthy flavor to the filling.
  • Ground cassava leaves are often added to sauces as a thickening agent and to impart a distinct flavor profile.
  • Cassava leaves are sometimes boiled or steamed and then served as a simple side vegetable, often seasoned with salt, pepper, and a squeeze of lemon or lime juice. Careful preparation is needed to ensure that the flavor is appealing.

Nutrition (per serving)

Calories

57.0kcal (2.85%)

Protein

3.7g (7.4%)

Carbs

8.9g (3.24%)

Sugars

1.5g (3%)

Healthy Fat

0.5g

Unhealthy Fat

0.2g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in vitamins A and C, supporting immune function and healthy vision.
  • Contains essential amino acids, crucial for building and repairing body tissues.
  • Good source of dietary fiber, aiding digestion and promoting gut health.
  • Provides iron, which helps prevent anemia and supports energy levels.
  • Offers antioxidants that combat free radicals, potentially reducing the risk of chronic diseases.

Storage Tips

Cassava leaves are best used fresh. To store, wrap them loosely in a slightly damp paper towel and place them in a perforated plastic bag in the refrigerator. This can help them last for up to 2-3 days. If you have an abundance of leaves, blanching and freezing them is a good option for longer storage. To blanch, boil the leaves for a few minutes, then immediately cool them in ice water before freezing in airtight containers or freezer bags. Frozen cassava leaves can last for several months.

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