Sweet leaf (Sauropus androgynus), also known as katuk or star gooseberry leaf, is a familiar vegetable in Vietnamese family meals. With its naturally sweet and refreshing flavor, sweet leaf is not only loved in daily cooking but also highly valued for its nutritional and health benefits. This article explores the characteristics, benefits, and delicious dishes made from sweet leaf.
Characteristics of Sweet Leaf
Sweet leaf is a small shrub, usually 1–2 meters tall. Its leaves are oval-shaped, dark green, soft, and easy to crush. When cooked, the leaves release a pleasant aroma with a naturally sweet flavor that few other vegetables can match.
This plant is widely grown in rural Vietnam, thriving in hot and humid climates. It is easy to cultivate since the cuttings can root and grow quickly.
Nutritional Value of Sweet Leaf
In 100g of fresh sweet leaf, you will find a rich amount of nutrients, including:
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Vitamins A, C, B1, B2
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Calcium, iron, potassium, magnesium
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High dietary fiber
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Plant-based protein
Notably, the vitamin C content in sweet leaf is very high, even surpassing that of many common fruits such as oranges and mandarins. This makes it a highly recommended leafy green for daily meals.
Health Benefits of Sweet Leaf
1. Cooling and detoxifying
Sweet leaf has a cooling effect, helping to reduce body heat and detoxify. A bowl of sweet leaf soup is perfect for hot summer days.
2. Supporting digestion
Thanks to its high fiber content, sweet leaf helps improve digestion, prevent constipation, and support gut health.
3. Nutrient booster
Rich in calcium and iron, sweet leaf is beneficial for bones, joints, and blood circulation. It is especially suitable for children, the elderly, and pregnant women.
4. Strengthening immunity
The abundant vitamin C in sweet leaf helps the body fight infections and strengthen the immune system.
5. Weight management
Low in calories and high in fiber, sweet leaf promotes satiety without weight gain, making it ideal for people on a diet.
Delicious Dishes with Sweet Leaf
Sweet leaf soup with minced pork
The most popular dish with sweet leaf. Minced pork is stir-fried with shallots, then cooked together with crushed sweet leaf, creating a naturally sweet, fragrant soup.
Sweet leaf soup with shrimp
Shrimp is peeled, lightly pounded, sautéed with onions, then simmered with sweet leaf. The dish is nutritious, light, and a favorite among children.
Sweet leaf soup with crab
Freshwater crab stock brings a natural sweetness, blending perfectly with sweet leaf for a refreshing summer soup.
Sweet leaf soup with chicken
Shredded chicken cooked with sweet leaf creates a nourishing dish, great for people recovering from illness.
Vegetarian sweet leaf soup
For vegetarians, sweet leaf can be paired with mushrooms, tofu, or wood ear mushrooms. Despite its simplicity, the dish remains nutritious and flavorful.
How to Select and Store Sweet Leaf
When buying sweet leaf, choose bunches with dark green, tender leaves that are free from yellowing or insect damage. Avoid overly large or mature leaves, as they can be tough and less tasty.
To store, wash thoroughly, drain well, then keep in a sealed plastic bag or container in the refrigerator. Fresh sweet leaf can last for 2–3 days.
Notes When Using Sweet Leaf
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Postpartum women can benefit from sweet leaf as it promotes lactation.
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Avoid eating too much raw sweet leaf, as it may cause throat discomfort.
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Lightly crushing the leaves before cooking helps release sweetness and aroma.
Sweet Leaf in Vietnamese Cuisine and Culture
Sweet leaf is not only a food ingredient but also a part of Vietnamese culinary culture. From everyday meals to festive gatherings, it is valued for its refreshing taste and wide appeal.
In rural areas, sweet leaf is often called the “endless vegetable” because it grows easily, requires little care, and can be harvested year-round.
Conclusion
Sweet leaf is a humble vegetable with great nutritional and health benefits. Its natural sweetness and versatility in cooking have secured its place in Vietnamese cuisine. A bowl of sweet leaf soup is not only refreshing but also a rich source of vitamins and minerals for the body.
Including sweet leaf regularly in your meals allows you to enjoy its simple yet nourishing flavors while supporting overall health.
