Tropical Leaf Delights: Exploring Nutritional Benefits of Wild Edible Leaves

Keep in mind that all vegetables and fruits contain some traces of toxins, just like these plant leaves. However, this doesn't imply they are unsafe to eat. It's important to consume any vegetable or fruit in moderation. Including a wide variety of them in your diet is essential for good health.

Katuk plant

The tropical climate and soil, full of plant biodiversity, are also home to hundreds of wild edible leaves, which have great nutritional value and medicinal properties.

Wild Edible Leaves: Katuk Leaf

Scientific name: Sauropus androgynus

Common names: katuk, star gooseberry, sweet leaf, Singapore spinach

Places where they are cooked as a leafy vegetable: China, India, Japan, Malaysia, Indonesia, Philippines, Vietnam

Cooking method: fry a teaspoon of mustard in oil, stir-fry the shredded leaves with sliced onion and green chilies until cooked, and then add some grated coconut and mix.

Nutritive/medicinal value: good source of Vitamin K, provitamin A carotenoids, vitamins B, vitamin C, protein, and minerals.

Warning: has high levels of the alkaloid papaverine, which if consumed regularly can cause lung damage.

As this plant grows fast, in rural areas of South India, saplings are planted close to each other to grow into a natural fence. This also provides a regular supply of edible leaves.

Water Leaf

Water Leaf (and tender stem)

Scientific name: Talinum fruticosum (a herbaceous annual and perennial plant)

Common names: Ceylon spinach, Florida spinach, Surinam Purslane, cariru

Places where it is cooked as a leafy vegetable: West Africa, Asia, and South America

Cooking method: Added to different dishes to get sliminess.

Nutritive/medicinal value: rich in vitamins, lipids, and protein.

Warning: has high calcium oxalate and hydrocyanic acid content. Both are destroyed during cooking, but moderate consumption is recommended.

For many rural African farmers, the cultivation of this leafy vegetable is not only a nutrition source but also a livelihood as they sell it in rural markets.

Brazilian Joyweed

Brazilian Joy Weed Leaf (tender leaves)

Scientific name: Alternanthera brasiliana

Common names: large purple alternanthera, metal weed, blood leaf, parrot leaf, ruby leaf, Brazilian joy weed, purple alternanthera, purple joy weed

Places where they are cooked as a leafy vegetable: In South India, immature leaves are cooked as a leafy vegetable.

Cooking method: Fry a teaspoon of mustard in oil, stir-fry the shredded leaves with sliced onion and green chilies until cooked, and then add some grated coconut and mix.

Nutritive/medicinal value: Not known

Warning: The use as a leafy vegetable is very localized and is prevalent only in certain parts of South India.

This plant, with its iron-brown colored leaves, is grown in gardens as an ornamental plant.

Punarnava plant

Punarnava/Spreading Hogweed Leaf

Scientific name: Boerhavia diffusa

Common names: punarnava (meaning, that which has rejuvenating properties; an important herb in Ayurveda), red spiderling, spreading hogweed, tarvine

Places where they are cooked as a leafy vegetable: India

Cooking method: shred the leaves, stir-fry, and add grated coconut

Nutritive/medicinal value: Magnesium, Sodium, and Potassium

Warning: contains lead and cadmium in trace amounts. Not to be consumed daily.

Stinging Nettle

Stinging Nettle Leaf

Scientific name: Urtica dioica

Common names: stinging nettle, common nettle.

Places where they are cooked as a leafy vegetable: worldwide

Cooking method: cook shredded leaves with lentils and add coconut paste. Add fried mustard seeds and curry leaves. (Indian recipe)

Nutritive/medicinal value: vitamin A, vitamin C, vitamin K, calcium, iron, magnesium, potassium, sodium, linolenic acid, and beta-carotene

Warning: The hair-like barbs on the stem and the leaves sting and cause discomfort and itching on the skin for about 10-20 minutes.

Consuming this plant can reduce blood sugar levels and provide relief from arthritis. It also improves respiratory and prostate health.

Green Taro

Green Taro Leaf (and stem)

Scientific name: Colocasia esculenta (leaves and stem are used for cooking)

Common names: Colocasia, green taro, elephant ear, cocoyam

Places where they are cooked as a leafy vegetable: Asia

Cooking method: Cook shredded leaves with lentils and green chili. Once cooked, add tamarind, a pinch of fenugreek powder, and cook again; add coconut paste. Add fried mustard seeds and curry leaves. (Indian recipe)

Nutritive/medicinal value: Phytochemicals useful in resisting fungi, bacteria, and viral infections

Warning: If tamarind or lemon juice is not added while cooking, the leaves may cause itching in the mouth.

Purslane

Purslane Leaf (and stem)

Scientific name: Portulaca oleracea

Common names: pigweed, little hogweed, fatweed, and pusley

Places where they are cooked as a leafy vegetable: worldwide

Cooking method: used in salads and sandwiches; can be cooked in similar ways to amaranth

Nutritive/medicinal value: Vitamin A, Vitamin C, Magnesium, Manganese, Potassium, Iron, Calcium, Omega-3 fatty acids.

Warning: contains oxalates, which can cause kidney problems. Moderate consumption is not harmful.

This plant is also used as an ornamental plant in gardens.

Elephant Foot Yam Leaf

Elephant Foot Yam Leaf (and stem)

Scientific name: Amorphophallus paeoniifolius

Common names: elephant foot yam, white spot giant arum

Places where they are cooked as a leafy vegetable: South India

Cooking method: shred the leaves, stir-fry, and add grated coconut

Nutritive/medicinal value: protein, potassium, calcium, iron, magnesium, sodium

Warning: use gloves while shredding as it can cause mild itching. However, after cooking, it is perfectly harmless and delicious to eat.

Madras Pea Pumpkin

Madras Pea Pumpkin Leaf

Scientific name: Mukia maderaspatana

Common names: Madras pea pumpkin, rough bryony

Places where it is cooked as a leafy vegetable: South India

Cooking method: Fry mustard along with a handful of raw rice in oil; shred the leaves, stir-fry along with the mustard and rice once they crackle; add coconut paste.

Nutritive/medicinal value: Anti-microbial, controls blood sugar levels.

Warning: The seeds can also be added to the recipe if they are tender and unripe. Ripe seeds are bitter in taste and are better removed in cooking.

This plant has great medicinal properties, including an anti-diabetic effect.

Pepper Elder

Pepper Elder Leaf (and stem)

Scientific name: Peperomia pellucida

Common names: pepper elder, shining bush plant, man to man, silver bush, clear weed, rat-ear

Places where they are cooked as a leafy vegetable: South America, Asia

Cooking method: used in salads and sandwiches; can be cooked in similar ways to amaranth

Nutritive/medicinal value: potassium, protein, calcium, phosphorus, iron, beta carotene, and ascorbic acid

Warning: The leaves, when crushed, have a mustard scent which may cause asthma-like symptoms in hypersensitive people.

In South India, children used to take the stem and leaves of the plant to schools to wipe their writing slates clean owing to the rich water content of the plant.

Climbing Indian Nettle

Climbing Indian Nettle Leaf

Scientific name: Tragia involucrata L.

Common names: climbing nettle, Indian stinging nettle

Places where it is cooked as a leafy vegetable: South India

Cooking method: Cook shredded leaves with lentils and add coconut paste. Add fried mustard seeds and curry leaves. (Indian recipe)

Nutritive/medicinal value: not available

Warning: Use gloves when plucking the leaves, as hairs on the leaves and the stem sting and cause severe itching and burning sensation. Applying curd to the stung area of the skin gives some relief, and the effect will subside in 20 minutes.

Sickle Pod plant

Sickle Pod Leaf (tender leaves)

Scientific name: Cassia tora

Common names: sickle senna, sicklepod, tora, coffee pod, foetid cassia

Places where they are cooked as a leafy vegetable: Asia

Cooking method: Cook shredded leaves with lentils and add coconut paste. Add fried mustard seeds and curry leaves. (Indian recipe)

Nutritive/medicinal value: Antiseptic, anthelmintic, carminative, purgative

Warning: May cause loose motion if consumed in excess.

Moringa

Moringa Leaf (and flowers)

Scientific name: Moringa oleifera

Common names: moringa, drumstick tree, horseradish tree, ben oil tree, benzolive tree

Places where they are cooked as a leafy vegetable: Asia, Africa, South America

Cooking method: cook shredded leaves with lentils and add coconut paste. Add fried mustard seeds and curry leaves. (Indian recipe)

Nutritive/medicinal value: B vitamins, vitamin C, provitamin A as beta-carotene, vitamin K, manganese, and protein.

Warning: may cause loose motion if consumed in excess.