Ugu, sometimes spelled as ugwu, is a vegetable that is often used in soups, stews, and porridges. The word “Ugu” is from the Igbo language from Nigeria.
What is Ugu?
Ugu is a plant that has origins from West Africa. It is one of those plants that when you grow it you win twice because the leaves are useful but so are the seeds. You can use the seeds to make oil or turn them into a snack. With that said, the more popular way people use ugu is for making traditional Nigerian and other West African cuisines.
The English name for ugu is fluted pumpkin leaves while the scientific name is Telfairia occidentalis.
How Is It Used?
If you have ever tried Nigeria’s famous Egusi Soup and Ogbono Soup, chances are you have had ugu. It is also used as a substitute when people who are making soups like Efo Riro, run out of the shoko leaf. It can also be added to vegetable stir fries, potato and yam porridge (Asaro), smoothies and juices, and herbal remedies.
How to Prepare Ugu
The first thing to do is to clean the leaves and remove all dirt and sand. I have tried some soups made with ugu and tasted small stones and it wasn’t a pleasant experience so just take a few minutes to get this part right.
After you have washed the leaves, then chop it up into a size that matches your preference for cooking and add it to the dish you are making. Remember to wait for the final minutes of cooking so that you do not overcook this vegetable. If you add it too early or overcook the leaves, you will notice that it loses its green color.
Does It Have Any Health Benefits?
Ugu contains iron, calcium and magnesium, dietary fiber, vitamins A, C, and E, and antioxidants that might protect cells and reduce inflammation.
Can Ugu Be Grown at Home?
Yes, it can be grown at home with proper care since it grows well in warm weather and is not really tasking.
- Planting: Remember to place the seeds directly in well-drained soil.
- Watering: Try and keep the soil moist but thread carefully so that you do not end up with a waterlogged soil.
- Support: This plant needs to climb so, provide a trellis or stake for the vines to climb.
- Harvesting: Start harvesting the leaves 4–6 weeks after planting and continue regularly to encourage new growth.
How Do I Store This Vegetable?
When the leaves are fresh, do not wash them if you intend to store them. Place them in a damp cloth or paper towel and then you can leave them in the fridge for about 3-5 days. If you have already gone ahead to boil or wash the leaves, then just put them in an airtight container and refrigerate for 2–3 days.
If you are thinking more along the lines of long-term storage, then blanch the leaves, and freeze them in sealed containers. This way you can keep them for about 3 months and the flavor will still remain.
Does Ugu Expire?
Yes, its can spoil if not stored properly.
It is very easy to tell when they have gone bad by the way their leaves look and smell. Once they are wilted, slimy and have an unpleasant odor, it’s time to purchase new leaves.
What Can I Use Instead of Ugu?
If it is unavailable, there are a few great substitutes to try. You can use spinach or kale. Collard greens, also works beautifully in many traditional dishes.
Is Ugu the Same as Ugwu Leaf?
Yes, they both refer to the same thing. “Ugwu” is how it is often pronounced in spoken Nigerian Pidgin while “Ugu” is the spelling you might see in written forms.
