Sweet Potato Leaves – Steamed with Salt
Sweet potato leaves are a vibrant and nutritious green vegetable that can be easily incorporated into a variety of dishes. Steaming them with just a hint of salt enhances their natural flavor while retaining most of their nutrients. This simple preparation method helps preserve the delicate texture and color of the leaves, making them a healthy and delicious addition to any meal.
Nutritional Information (Per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 35.0 kcal |
| Protein | 2.18 g |
| Total Fat | 0.34 g |
| Saturated Fat | 0.065 g |
| Carbohydrates | 7.38 g |
| Fiber | 1.9 g |
| Sugar | 5.48 g |
| Calcium | 33.0 mg |
| Iron | 0.63 mg |
| Magnesium | 48.0 mg |
| Phosphorus | 40.0 mg |
| Potassium | 312.0 mg |
| Sodium | 249.0 mg |
| Zinc | 0.26 mg |
| Copper | 33.0 mcg |
| Manganese | 0.229 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 1.5 mg |
| Thiamine (Vitamin B1) | 0.112 mg |
| Riboflavin (Vitamin B2) | 0.267 mg |
| Niacin (Vitamin B3) | 1.003 mg |
| Vitamin B6 | 0.16 mg |
| Folate (Vitamin B9) | 49.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 147.0 mcg |
| Vitamin E | 0.96 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Sweet potato leaves are naturally gluten-free, making them an excellent choice for those with gluten sensitivities. They contain no known allergens, but it’s always important to check for potential cross-contamination if you’re buying pre-packaged greens.
Dietary Preferences:
- Vegan: Yes, this dish is fully plant-based.
- Vegetarian: Suitable for vegetarians.
- Low-Calorie: At only 35 kcal per 100g, it’s a great low-calorie option.
- Gluten-Free: Naturally gluten-free, perfect for those following a gluten-free diet.
- Dairy-Free: This dish contains no dairy products, making it ideal for those avoiding dairy.
- Low in Fat: With only 0.34g of total fat, it’s a heart-healthy choice.
- High in Fiber: Sweet potato leaves provide 1.9g of fiber per 100g serving, contributing to a balanced diet.
Culinary Advice:
Sweet potato leaves are often underappreciated, but they’re an excellent source of vitamins, minerals, and fiber. When steaming them, be careful not to overcook, as they can become too soft and lose some of their nutrients. A light sprinkling of salt is all that’s needed to bring out their flavor. You can also pair them with a variety of dishes, such as grains like quinoa or rice, or with grilled meats for a more substantial meal.
These greens have a slight earthy flavor, which pairs well with spices like garlic, ginger, or turmeric. If you prefer a more robust flavor, try sautéing them briefly with onions and olive oil after steaming. This will add a savory element to their natural taste.
Conclusion:
Steamed sweet potato leaves are a wonderfully nutritious and easy-to-prepare vegetable that packs a punch in terms of vitamins and minerals. Whether you’re looking to add more leafy greens to your diet or simply enjoy their delicate taste, sweet potato leaves are a perfect addition to your healthy eating routine. With their minimal calories and high nutrient content, they make a versatile side dish or even a main for those looking for a light, plant-based meal.
