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Have you heard of jute leaves before? These leafy greens likely originate from Africa and are now cultivated across Africa, the Middle East, and parts of Asia.
While the name may not sound familiar, you’ve probably eaten a dish with these nutritious leaves without even realizing it! Jute leaves are a key ingredient in many cuisines around the world.
From the Philippines to Egypt to Nigeria, jute leaves can be found in soups, stews, and many more. When cooked, they have a mildly bitter, earthy taste that develops a thicker, slippery texture.
But beyond being a tasty addition to dishes, what’s the deal with jute leaves? Keep reading to learn all about these nutritional leaves, including health benefits, recipes, and how to find and store them.
What Are Jute Leaves?
Jute leaves, or Corchorus olitorius, are a green leafy vegetable that grows on an annual jute plant. The leaves and young fruits are used as food.
This fast-growing plant thrives in hot and humid climates and can grow over 10 feet tall! They grow best in full sun and moist, well-drained soil.
The oblong-shaped leaves have a tough central vein and serrated edges. They range from pale green to dark green in color. When raw, the leaves are crisp but become viscous when cooked.
The leaves are highly nutritious, rich in vitamins, minerals, and antioxidants. They have been used traditionally for medicinal purposes as well.
What Jute Leaves Are Called Around the World
This leafy green goes by many names across the globe! Here are some of the popular regional names for jute leaves:
- Nigeria: ewedu
- Philippines: saluyot
- Egypt: mulukhiyah, molokhia
- Ghana: lalo
- DR Congo: faso
- Sudan: khudra
- Uganda: olubugo
- Arabian Peninsula: melokhia
- Syria: muloukhiyeh
- Turkey: molohiya
- Iran: ghormeh sabz
No matter what you call them, these leaves pack a nutritious, flavorful punch.
Nutrition and Health Benefits of Jute Leaves
The leaves offer an impressive nutrition profile. Cooked leaves provide more concentrated nutrients than raw leaves since cooking breaks down plant fibers, increasing nutrient absorption.
One cup (87 grams) of cooked jute leaves contains (3):
- 32 calories
- 3 grams protein
- 2 grams fiber
- 184 mg calcium (14% DV)
- 54 mg magnesium (13% DV)
- 28.7 mg vitamin C (32% DV)
- 259 mcg vitamin A (25% DV)
This nutritious vegetable offers many potential health benefits:
Support Immune Health
With abundant vitamin C and vitamin A, jute leaves enhance immune function. Vitamin C protects cells while vitamin A helps produce and regulate immune cells to fight infection.
Reduce Inflammation
Omega-3 fatty acids and antioxidants like lycopene have anti-inflammatory properties that may improve liver health and reduce disease risk.
Build Bone Strength
The calcium and magnesium in jute work together to build strong, healthy bones. These minerals also help prevent osteoporosis.
Aid Blood Clotting
Vitamin K helps proteins bind calcium to form blood clots and heal wounds. It also protects against heart disease. Although not tested specifically in jute leaves, as a leafy green they likely contain vitamin K.
Protect Heart Health
The vitamin K, fiber, omega-3s, and antioxidants in jute help lower blood pressure and cholesterol levels, reducing the risk of heart disease.
Improve Digestion
With 2 grams of fiber per cup, the leaves help to relieve constipation, improve gut health, and promote regularity. The fiber also helps reduce cholesterol levels.
How to Cook Jute Leaves: Tasty Recipes
Jute leaves add nutrition and bold flavor to dishes. Here are some tasty ways to cook them:
Nigerian Ewedu Soup
A popular Nigerian dish, this soup combines the leaves with crayfish, locust beans, bouillon, and traditional seasonings. Ewedu soup is frequently served with stews and carbohydrates like eba, pounded yam, and fufu.
Ingredients:
- 2 bundles leaves, rinsed
- 1 cup crayfish, ground
- 2 cubes bouillon
- 1 tablespoon locust beans, ground
- 1 teaspoon baking soda
- 1 onion, diced
- 2 cups water
- Salt and pepper to taste
Instructions:
- Remove the leaves from the stems and rinse well.
- Boil leaves in water for 10 minutes until tender. Drain water.
- Transfer boiled leaves to blender. Add remaining ingredients except salt and pepper. Blend until smooth.
- Pour blended mixture into pot and bring to a simmer for 5 minutes, adding more water if too thick.
- Season with salt and pepper. Serve with eba, pounded yam, or fufu.
How To Make Egyptian Mulukhiyah
In Egypt, these leaves are known as mulukhiyah or molokhia. This soup is made by cooking the leaves in a rich chicken broth and served over rice.
Ingredients:
- 2 bundles, chopped
- 6 cups chicken broth
- 1 white onion, diced
- 3 garlic cloves, minced
- 2 tablespoons olive oil
- 1/4 cup lemon juice
- 2 teaspoons ground coriander
- Salt and pepper to taste
Instructions:
- In a large pot, sauté onion and garlic with olive oil for 3 minutes over medium heat.
- Add chicken broth and chopped jute leaves. Bring to a boil.
- Reduce heat and simmer for 15 minutes, until leaves are very soft.
- Remove from heat and blend soup until smooth. Add lemon juice.
- Season with coriander, salt, and pepper.
- Serve over rice with olive oil, onion, and sumac if desired.
Where to Buy Get the Leaves
Wondering where to find these leaves to start cooking delicious recipes? Check out these places:
Farmers Markets
Search local farmers’ markets in regions like Africa and the Middle East where jute leaves are commonly grown. When in season, you’ll likely find these greens sold fresh.
Specialty Grocers
Middle Eastern, Asian, African, or Caribbean speciality grocery stores often stock fresh or frozen jute leaves. You may find them labeled as molokhia, mulukhiyah, or lalo depending on the region.
Online
Several online stores sell the leaves. Search for ewedu leaves, mulukhiyah, or molokhia.
Grow Your Own
If you live in a tropical or subtropical climate, consider growing jute plants in your own garden! This fast-growing annual thrives in hot weather and moist soil with full sun exposure.
How to Store Jute Leaves
Follow these tips to store jute leaves:
Fresh
Store fresh unwashed leaves in an airtight container or plastic bag in the refrigerator crisper drawer. Properly stored, they will keep for 3-5 days.
Frozen
Freezing is the best way to preserve jute leaves for several months. To freeze, blanch leaves for 1 minute, cool, and pack into airtight freezer bags.
Dried
In some parts of Africa and Asia, the leaves are dried and used to make medicinal teas. Store dried leaves in an airtight glass jar away from heat, light, and moisture.
Canned
Canned jute leaves allow storage for over a year but lose some nutrition compared to fresh or frozen leaves. Transfer canned leaves to an airtight container after opening.
Are Jute Leaves Spinach?
No, jute leaves and spinach are two different types of leafy greens. Jute leaves and spinach may look similar at first glance, but they actually come from distinct plants. Jute leaves come from the Corchorus olitorius plant, a tall fiber crop grown for jute fiber.
Meanwhile, spinach grows on a short, flowering plant called Spinacia oleracea. In terms of taste, jute leaves have a more earthy, bitter flavor compared to spinach’s more neutral, subtle taste. And while both offer nutritional benefits, jute leaves contain some specific antioxidants, vitamin A, calcium, and omega-3 fatty acids not found in spinach.
Are Jute Leaves Edible?
The leaves are edible and provide a very nutritious addition to your diet. Rich in vitamins, minerals, and antioxidants that provide several health benefits ranging from improved digestion to enhanced immunity, jute leaves have been consumed for nutritional and medicinal purposes for centuries.
Although not as common in Western diets, jute leaves are considered a leafy green vegetable in many regions. Their versatility and nutrition make these leaves a tasty, healthy edible green to incorporate into various cuisines.
Final Thought
From Africa to Asia and beyond, jute leaves are a delicious and nutritious ingredient used across cuisines globally. Packed with essential vitamins, minerals, antioxidants, these leaves offer many health benefits from better immunity to reduced inflammation.
With a mildly bitter, earthy taste that turns thick and slippery when cooked, jute leaves make flavorful additions from Nigerian stews to Egyptian soups. No matter what you call them – jute leaves, molokhia, lalo – be sure taste and try these superfood greens!