So your recipe calls for a handful of waterleaf, leaving you wondering what that even means? Well don’t worry I’ve got you covered! Here’s everything you need to know about cooking with this vegetable, plus some great substitutes you can use.
What is Waterleaf?
Waterleaf is a vegetable that your would normally find in areas that have warm weather and a lot rainfall. Its leaves are light green and a contain a lot of water. It also produces a floor that is pink in color. Scientifically it is called Talinum triangulare.
This vegetable is used a lot in Nigerian cuisines and is known by many names. It is called Mgbolodi in Igbo, Efo Gbure in Yoruba, and Ebe Dondon in Edo. You will also find similar use if you travel to other West African countries.
Is Waterleaf the Same as Spinach?
No, waterleaf is not the same as spinach, although I would be the first to admit that they do share some similarities especially if you are judging by how it looks and also by the meals people make with these two vegetables.
Waterleaf has a higher water content, I guess that should not come as a surprise given its name. Spinach is much drier and has a milder taste. With that said, both of them are very nutritious but their textures and even their flavors are different.
How is Waterleaf Used?
You can use waterleaf in so many ways. I would say it gained popularity in Nigeria for this reason. Most people in the country use it in soups such as Edikang Ikong and Afang Soup. But I would like to point out that people typically mix it in with 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
Like other vegetables, begin by washing the leaves under running water. You definitely want to make sure you remove all dirt and soil. Then go ahead and cut it up into a size that fits your preference and add it into your soups or stew. The trick is to actually add it towards the end of the cooking process so that the color remains green. If you overcook it will turn darker green then black.
Does Waterleaf Have Any Nutritional Benefits?
Waterleaf has quite a number of nutrients including calcium, magnesium, potassium, crude protein, and essential oils. It also contains vitamins, minerals, amino acids, and ascorbic acid.
Can Waterleaf Be Grown at Home?
Yes, waterleaf is easy to grow at home and does very well in gardens or pots. Another thing that is great about it is that it requires very minimal care. Once you have enough sun, set up your soil and water it frequently, it will grow!
You should be able to pick the leaves after about 3–6 weeks after planting and the more you pick the leaves the more it grows. You can also grow it alongside other vegetable crops, but it you choose to give it it’s own space it will still grow.
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. If you are looking to keep for a much longer period, then 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. It really stinks when it gets bad and becomes slimy as well.
Where Can I Buy Waterleaf Seeds?
You can buy waterleaf seeds from various sources. These days you can even get the seeds from some online retailers like Amazon, eBay, and Etsy. Otherwise you can try specialty gardening websites, local nurseries or garden centers, African or Caribbean markets and some farmers’ markets, 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. If you ask most people who cook with waterleaf what their first substitute, 9 times out of 10 if not higher, you would probably hear spinach.
Spinach works well in most soups and stews that would require waterleaf. Another great option is celosia (soko), which is also used a lot in Nigeria and gives a similar texture and flavor.
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.
Is It Considered a Vegetable or a Weed?
It is 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.
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 very nutritious, it really should not be consumed raw in large quantities. The reason for this is that it contains soluble oxalates, which can increase the risk of kidney stones if overconsumed, and small amounts of hydrocyanic acid.
When cooked, the oxalate content reduces 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.