Can I eat sweet potato leaves?
Written by
Julia Anderson
Reviewed by
Prof. Martin Thorne, Ph.D.Sweet potato greens are also edible and nutritious, providing a second harvest from your plants. I've been adding them to my meals for years since I learned about their nutrition. Young leaves have more vitamin K than spinach and high amounts of antioxidants, so harvest some every week (which doesn't harm the developing tubers).
Selecting Leaves
- Choose tender young leaves at vine tips
- Avoid older leaves with tough texture
- Harvest in morning for highest moisture content
- Never take more than 20% of plant weekly
Cleaning Process
- Soak in cold water for 10 minutes
- Rinse under running water to remove dirt
- Pat dry with clean towels
- Remove tough stems before cooking
Storage Methods
- Wrap in damp paper towels
- Store in perforated plastic bags
- Keep refrigerated at 40°F (4°C)
- Use within 3-4 days for best quality
For a quick side dish, sautéed greens made with garlic and soy sauce are perfect! First, heat some olive oil in a pan, then add minced garlic. Once fragrant, add your greens and toss them in the pan for about 3-4 minutes until they're wilted. Follow with a sprinkle of sesame seeds. Sautéing your greens as described will retain more nutrients than boiling them.
Salads and smoothies. Raw leaves present a mild component for salads, especially when paired with citrus-based dressings or used alone with an oil-based dressing. I blend them with pineapple and ginger to temper the spinach and pack some nutrients. Combine them with spinach to balance the flavours. Raw, young, tender leaves only!
Introduce mature greens into soups and stews near the end of the cooking process - the last 10 minutes is usually enough. They will thicken the broth. I use them instead of kale for minestrone; their earthiness complements beans and potatoes well. Be sure to cook them thoroughly to significantly reduce the oxalate content.
To keep plants healthy, always harvest sustainable. Never completely strip a vine of its leaves. Each week, I harvest from different plants. This allows me to have constant greens while still producing tubers consistently. After being harvested, a healthy plant will regrow its leaves in a few days.
Read the full article: How to Grow Sweet Potatoes Successfully
