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Description
Ugu (Telfairia occidentalis), known as fluted pumpkin leaves, is one of Nigeria’s most popular and nutritious vegetables. The leaves are tender, slightly sweet, and have a rich green color, often used fresh in soups, stews, and sauces. The seeds of the plant are also edible and can be roasted or used in traditional meals.

Sources
Edo, Delta, Anambra, Imo, Enugu, and Cross River states.

Health benefits

• Rich in iron – helps prevent and treat anemia.

• High in vitamins A and C – supports vision, skin health, and boosts immunity.

• Good source of calcium – strengthens bones and teeth.

• Improves blood production – boosts hemoglobin levels.

• Supports reproductive health – traditionally believed to enhance fertility.

Common soups you can use it for

• Edikang Ikong Soup

• Egusi Soup

• Vegetable Soup (mixed leaves)

• Ogbono Soup

• Okra Soup

Oha (Pterocarpus mildbraedii) is a unique leafy vegetable native to southeastern Nigeria. Known for its slightly bitter-sweet and earthy taste, Oha leaves are tender and delicate, making them perfect for soups. The leaves are usually torn by hand rather than cut, as chopping can make them turn dark and alter the flavor. Oha is a seasonal vegetable, and its fresh leaves are highly sought after when in season.

Sources
Enugu, Imo, and Abia

Health Benefits

• Rich in iron, which helps in the formation of healthy red blood cells.

• Contains calcium and magnesium for strong bones and teeth.

• Supports digestion and helps maintain healthy metabolism.

• Boosts the immune system with its natural antioxidants.

• Promotes skin health with its vitamin content.

Common soups or dishes you can use it for

• Oha soup (traditionally made with cocoyam paste and palm oil)

• Mixed vegetable soups

• Oha with egusi (melon seed) soup

• Oha and achara soup (popular in some eastern communities)