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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)

Description
Waterleaf (Talinum triangulare) is a soft, juicy, and nutrient-rich leafy vegetable popular in Nigerian cuisine. It has small, smooth leaves and a slightly tangy flavor that blends well with other vegetables. Known as Gbure in Yoruba, Mgbolodi in Igbo, and Alenyru in Hausa, waterleaf is often used fresh in soups and stews. It is a key ingredient in many vegetable-based Nigerian dishes and is also valued for its numerous health benefits.

Sources
Commonly cultivated in home gardens and farmlands across Nigeria, especially in the southern and middle belt regions. It grows abundantly during the rainy season but can be cultivated year-round with adequate watering.

Health Benefits

• Rich in vitamins A and C for improved vision and immune function.

• High in dietary fiber, which supports digestion and bowel health.

• Lowers cholesterol and promotes heart health.

• Contains antioxidants that help fight free radicals in the body.

• Aids weight management due to its low calorie and high water content.

Common soups or dishes you can use it for

• Edikang Ikong soup

• Afang soup

• Vegetable yam porridge

• Stir-fried vegetable sauce

• Waterleaf and okra soup