Does your recipe call for a handful of waterleaf, leaving you wondering what that even means? Don’t worry!
Here’s everything you need to know about cooking with this vegetable, plus some great substitutes you can use.
What is Waterleaf?
Waterleaf, scientifically called Talinum triangulare, is a leafy green vegetable that thrives in tropical and subtropical climates.
Its leaves are light green, juicy, and rich in water content, while its delicate flowers bloom in a pretty pink hue.
This vegetable is a staple in Nigerian and West African cuisines, where it adds flavor and nutrition to many dishes.
Known by various names across Nigeria, it’s called Mgbolodi in Igbo, Efo Gbure in Yoruba, and Ebe Dondon in Edo.
Is Waterleaf the Same as Spinach?
No, waterleaf is not the same as spinach, though they share some similarities in appearance and use.
Waterleaf has a higher water content, while spinach is drier and has a milder taste. Both are nutritious but offer different textures and flavors in dishes.
How is Waterleaf Used?
Waterleaf is a versatile vegetable with many uses.
It is essential in soups, particularly in dishes like Edikang Ikong and Afang Soup, where it complements other vegetables such as ugu or afang leaves.
In stews, it adds a soft texture and a tangy flavor, enhancing the overall taste.
It is also mixed into yam or plantain porridges to boost nutrition and flavor.
How to Cook Waterleaf
Wash the leaves thoroughly under running water to remove dirt and soil.
Chop the leaves finely for soups and stews.
When cooking, add it towards the end of the cooking process to retain its fresh green color and nutrients.
Does Waterleaf Have Any Nutritional Benefits?
Waterleaf is a nutrient-dense vegetable with a wide array of health benefits.
It is a good source of calcium, magnesium, potassium, crude protein, and essential oils.
Additionally, it contains alpha-tocopherols, beta-tocopherols, total lipids, and is rich in vitamins, minerals, amino acids, and ascorbic acid, which may help prevent scurvy.
The plant is also rich in indigestible fiber, which supports digestion, and it can even be used as a natural pigment in food colorants.
Can Waterleaf Be Grown at Home?
Yes, waterleaf is easy to grow at home and thrives in gardens or pots.
It grows quickly with minimal care. With adequate sunlight, moist soil, and regular watering, it will thrive and provide multiple harvests.
To grow it, sow seeds directly into moist, fertile soil. Keep the soil consistently moist but avoid overwatering.
Leaves can be harvested 3–6 weeks after planting. Regular harvesting encourages new growth.
It is commonly intercropped with other vegetable crops, but it can also be cultivated as a standalone crop.
How Do I Store Waterleaf?
Fresh waterleaf can be stored in a damp cloth or paper towel in the refrigerator for up to 2–3 days.
When it is cooked, you should refrigerate it in an airtight container and consumed within 1–2 days.
For longer storage, blanch the leaves and freeze in a sealed container for up to 2 months.
Does Waterleaf Expire?
Yes, it spoils quickly due to its high water content. Signs of spoilage include wilted or slimy leaves and a sour or unpleasant smell.
Where Can I Buy Waterleaf Seeds?
You can buy waterleaf seeds from various sources.
Online retailers like Amazon, eBay, and Etsy often have the seeds available.
Specialty gardening websites are also great options. Additionally, local nurseries or garden centers may carry waterleaf seeds, especially those that focus on tropical plants or international vegetables.
African or Caribbean markets sometimes stock seeds for traditional vegetables, including this vegetable.
Farmers’ markets can also be a good place to find them, particularly in areas with West African communities.
What Can I Use Instead of Waterleaf?
If it is unavailable, there are several substitutes you can try.
Spinach is a milder alternative that works well in soups and stews.
Another great option is celosia (soko), a common Nigerian vegetable with a similar texture and flavor.
These substitutes ensure you can still enjoy your dishes even without waterleaf!
Is It Kosher?
Yes, it is kosher as long as it is cleaned thoroughly to remove any insects or dirt. Proper washing ensures it meets kosher dietary laws.
Is Waterleaf Spicy or Bitter?
No, it is neither spicy or bitter. It has a mild flavor that complements other ingredients in soups, stews, and porridge.
Are The Flowers Edible?
Yes, the flowers of waterleaf are edible.
They are often used as a garnish or added to salads for a pop of color. However, they are not as commonly consumed as the leaves, which are the main culinary focus.
Is It Considered a Vegetable or a Weed?
It is primarily considered a vegetable in many parts of the world, especially in West Africa.
However, in some regions, it may also grow wild and be regarded as a weed because of its ability to thrive in various conditions and spread quickly.
Its classification often depends on how it is used and whether it is cultivated or grows naturally in the area.
Is It Low FODMAP?
It has not been specifically tested for FODMAP content, but it is likely low FODMAP based on its similarity to other leafy greens.
It is generally well-tolerated when consumed in moderate amounts.
If you are following a strict low FODMAP diet, try a small portion first to assess your tolerance.
Can Waterleaf Be Eaten Raw?
While it is incredibly nutritious, it should not be consumed raw in large quantities.
This is because it contains soluble oxalates, which can increase the risk of kidney stones if overconsumed, and small amounts of hydrocyanic acid.
Cooking this vegetable reduces its oxalate content by up to 50% and lowers nitrates and nitrites to negligible levels, making it safer to consume.
However, due to the presence of antinutrients, it is not recommended for inclusion in infant meals.
Your explanation is quite detailed. I felt like making a water leaf meal as I read this write up. It made me hungry 😋. Lol. On the flip side of it, I gained some knowledge about water leaf. I never knew it has such h nutritional values. Thanks for the knowledge sharing.
Thank you so much for your feedback! It is really a detailed and well researched article.