Cassava Leaves
Get to know cassava leaves — a vegetable rich in protein and iron. Nutrition facts, health benefits, and the correct, safe way to cook cassava leaves.
What Is Cassava Leaf?
Cassava leaf (Manihot esculenta) is the green foliage from the same cassava plant that produces the cassava tubers you usually eat. The leaves are palmate-shaped with a somewhat tough texture when raw, but once boiled until fully cooked, the texture becomes soft and pairs well with various traditional Indonesian seasonings.
Cassava leaf is a staple vegetable in many Indonesian kitchens, especially in Padang-style dishes like gulai daun singkong (cassava leaf curry in coconut milk), or prepared as urap (spiced grated coconut salad) and raw vegetable side dishes after boiling. It's cheap and easy to find, making it an everyday vegetable that's still rich in nutrients.
Nutritional Content of Cassava Leaf
Per 100 grams of cassava leaf (after boiling until cooked):
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| Nutrient | Amount |
|---|---|
| Calories | ~37 kcal |
| Protein | ~4.9 g |
| Fiber | ~3 g |
| Vitamin A | ~350 mcg |
| Vitamin C | ~19 mg |
Compared to other leafy greens, cassava leaf is considered fairly high in protein — one of the reasons this vegetable is popular as an everyday source of nutrition.
Health Benefits
- Source of plant-based protein — its protein content is relatively high compared to most other leafy green vegetables.
- Good for the eyes — its vitamin A content supports healthy vision.
- Supports the immune system — the vitamin C it contains helps support daily immune function.
- Aids digestion — its fairly high fiber content helps keep bowel movements regular.
How to Consume Cassava Leaf
- Boil until fully cooked — raw cassava leaf naturally contains cyanogenic compounds (linamarin) that can turn into harmful compounds if not cooked properly. Boil in boiling water for at least 10-15 minutes, and discard the cooking water, to make sure these compounds break down and become safe to eat.
- Gulai daun singkong (cassava leaf curry) — boiled and then cooked with coconut milk and Padang-style seasonings, making it a legendary accompaniment to rendang or ayam pop (Padang-style fried chicken).
- Urap (spiced grated coconut salad) — mixed with seasoned grated coconut after boiling until cooked, making a fresh Javanese-style vegetable dish.
- Stir-fried (tumis or oseng) — after boiling, cassava leaf can be quickly stir-fried with anchovies and chili for a savory, spicy flavor.
How to Choose & Store
- choose leaves that are still young, fresh green in color, and not wilted or yellowing
- stems that snap easily indicate the leaves are still young and will turn out tender when cooked
- avoid leaves that already have lots of holes or an unpleasant smell
- store raw cassava leaves in the fridge in a bag or perforated container, and use within 2-3 days
- cassava leaves that have already been boiled can be stored in the fridge and will keep for about 1-2 days before further cooking
- avoid storing raw cassava leaves for too long, as they wilt quickly and lose their freshness
Practical Tips
- Boil with the pot uncovered so that the natural cyanide compounds that evaporate can escape along with the steam, making the leaves safer to eat.
- Crush or pound briefly before boiling — this traditional method is believed to help speed up the breakdown of unwanted natural compounds.
- Don't use the first boiling water for further cooking, since the compounds released during boiling dissolve into it.
- Pair with coconut milk or grated coconut so the slightly bitter taste of cassava leaf becomes more savory and balanced.
Frequently Asked Questions
How long should cassava leaf be boiled to be safe?
Why shouldn't cassava leaf be eaten raw?
Can cassava leaf and papaya leaf be substituted for each other in cooking?
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