Sweet potato leaves are an essential vegetable on Chinese tables. Common recipes include stir-frying with garlic or soybean paste. However, they can sometimes turn black. Here are some tips to avoid this.

Nutritional Value of Sweet Potato Leaves

Sweet potato leaves are extremely low in calories yet highly nutritious. Every 100 grams of sweet potato leaves contains 1.5 mg of iron and 3.1 grams of dietary fiber. Dietary fiber promotes gastrointestinal motility and aids bowel movements.

In addition, sweet potato leaves are high in chlorophyll, B vitamins, vitamin A, vitamin C, calcium, potassium, and other nutrients.

Sweet potato leaves are rarely pest-prone, grow quickly, and are relatively inexpensive, making them a popular dish.

Are the sweet potato leaves we often eat actually grown from sweet potatoes?

Are the sweet potato leaves we often eat actually grown from sweet potatoes? Sweet potato leaves and sweet potatoes are actually different species! The sweet potato leaves you see in the market are varieties specifically harvested for their leaves. Because they are harvested so frequently, they rarely produce sweet potatoes.

These varieties, grown as leafy vegetables, are classified as “leaf sweet potatoes.” They grow year-round in tropical and subtropical regions, and thrive particularly in hot and rainy environments.

Selection Method

Choosing sweet potato leaves is quite simple. Simply choose leaves that are intact, free of any damage, broad, thick, fresh, tender, and not withered. The stems of sweet potato leaves have a thin outer skin, which is usually very delicate and does not need to be removed.

However, if the leaves are older, it is recommended to remove the outer skin, as this will create a filmy texture and compromise the taste.

How can I prevent sweet potato leaves from blackening when cooking?

Sweet potato leaves are high in iron. Therefore, they tend to turn black more easily when cooked, which can make them look less appealing. To prevent this, here are a few tips.

The first tip is to blanch the sweet potato leaves quickly. Remove them when they’re about 80% cooked, avoiding prolonged cooking. Toss with minced garlic and soy sauce after blanching for a simple and delicious recipe.

The second tip is to add a little hot water when stir-frying to cook them quickly.

The third tip is to add a little lemon juice to slow down the oxidation process, keeping the leaves looking more vibrant and delicious!