sweet potato leaves

Sweet Potato Leaves

Sweet potato leaves are the tender, heart-shaped foliage of the sweet potato plant, prized for their mild, slightly earthy flavor and soft, spinach-like texture when cooked. These vibrant green leaves are a nutrient-dense ingredient, rich in vitamins A and C, iron, and antioxidants. Popular in many Asian, African, and Caribbean cuisines, sweet potato leaves are a versatile and healthy addition to soups, stir-fries, and salads. Their delicate appearance and subtle taste make them an excellent choice for enhancing the nutritional value of various dishes.

Common Uses

  • Sauté sweet potato leaves with garlic, onions, and a splash of soy sauce for a quick and nutritious side dish.
  • Add sweet potato leaves to soups or stews for a boost of vitamins and a tender, leafy texture.
  • Use sweet potato leaves as a substitute for spinach or kale in recipes like quiches, omelets, or pasta dishes.
  • Incorporate raw sweet potato leaves into salads for a fresh, earthy flavor and added nutrients.
  • Blend sweet potato leaves into smoothies or green juices for a healthy, antioxidant-rich drink.
  • Stir-fry sweet potato leaves with chili, ginger, and coconut milk for a flavorful dish inspired by Southeast Asian cuisine.

Nutrition (per serving)

Calories

22.0kcal (1.1%)

Protein

2.4g (4.8%)

Carbs

3.4g (1.24%)

Sugars

0.5g (1%)

Healthy Fat

0.2g

Unhealthy Fat

0.1g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in antioxidants, which help combat free radicals and reduce inflammation.
  • High in dietary fiber, promoting healthy digestion and gut health.
  • Packed with vitamins A and C, supporting immune function and skin health.
  • Contains iron and calcium, essential for strong bones and preventing anemia.
  • Low in calories, making it a great choice for weight management.
  • May help regulate blood sugar levels due to its low glycemic index.

Substitutes

Storage Tips

To maintain freshness, store sweet potato leaves in the refrigerator. Wrap them loosely in a damp paper towel and place them in a plastic bag or airtight container. Use them within 3-5 days for optimal flavor and nutrient retention. Avoid washing the leaves until you're ready to use them, as excess moisture can cause spoilage.

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