A Complete Guide on How to Eat Pennywort Leaves

Native to tropical regions of Asia, Africa, and Australia, pennywort is a low-growing, leafy herb celebrated for both its culinary versatility and traditional medicinal properties. Learning how to eat pennywort leaves safely allows you to incorporate this nutritious plant into salads, juices, and cooked dishes for a unique flavor and health boost.

Quick Summary

This guide details a variety of delicious and healthy ways to prepare and consume pennywort leaves, covering everything from refreshing juices and vibrant salads to cooked meals, alongside essential safety tips.

Key Points

• Identify and Clean Carefully: Ensure you are consuming an edible species like Centella asiatica or Hydrocotyle from clean, pesticide-free sources and wash thoroughly before use.

• Enjoy Raw in Salads and Juices: Incorporate fresh, crisp leaves into salads with bold dressings or blend them into a refreshing and nutritious juice, like the Vietnamese Nuoc Rau Ma.

• Use in Cooked Dishes: Mellow the flavor of pennywort by adding it to stir-fries, soups, or traditional curries, cooking until just wilted.

• Consume in Moderation: While generally safe, excessive consumption can cause side effects such as headaches or stomach upset; consult a doctor if you have pre-existing conditions or are on medication.

• Nutrient-Rich Profile: Pennywort contains valuable vitamins (A, C, K), minerals (calcium, iron), and antioxidants, contributing to overall wellness.

• Blend Flavors Creatively: Balance pennywort's slightly bitter taste in juices and smoothies with sweeteners like sugar, honey, or coconut milk, or with other fruits.

Before You Begin: Identification and Safe Preparation

Before adding any foraged plant to your diet, proper identification is critical. The term "pennywort" can refer to several species, but the most commonly consumed culinary and medicinal varieties are Centella asiatica (Gotu Kola) and Hydrocotyle species. Centella asiatica typically features leaves with a stem attached at the edge, while Hydrocotyle leaves often have the stem attached in the middle, resembling a coin or dollar. A key safety precaution for water-loving plants like pennywort is to only harvest from clean water sources and lawns that have not been treated with pesticides. Always wash the leaves thoroughly before consumption, regardless of whether they are foraged or store-bought.

Essential Cleaning Steps

1. Soak the leaves: Submerge the pennywort leaves in a bowl of cold water for 10-15 minutes to loosen any dirt.
2. Rinse thoroughly: Swish the leaves around gently, then lift them out and rinse under cool, running water.
3. Check each leaf: Inspect each leaf individually for any remaining dirt or impurities.
4. Pat dry: Use a clean towel or paper towels to pat the leaves dry, or use a salad spinner.

Raw Pennywort Preparations

Raw consumption is one of the most popular ways to enjoy the fresh, vibrant flavor of pennywort, which is often described as slightly vegetal with a hint of bitterness.

• Pennywort Salad: In Southeast Asian cuisines, fresh pennywort leaves are a staple in salads. A popular Vietnamese recipe includes pennywort with boiled pork belly and shrimp, tossed in a zesty dressing of fish sauce, lime juice, minced garlic, and chili. In Burmese cuisine, it is combined with onions, peanuts, and lime juice.
• Pennywort Juice (Nuoc Rau Ma): This is a beloved, refreshing beverage in Vietnam, especially during hot weather.
  • Ingredients: 1/2 lb fresh pennywort, 8 cups water, sugar (to taste), ice.
  • Instructions:
    1. Blend the thoroughly washed pennywort leaves with a portion of the water until smooth.
    2. Strain the mixture through a fine sieve or cheesecloth to remove the pulp.
    3. Mix the extracted juice with the remaining water and sugar until the desired sweetness is reached. For a creamier texture, some add condensed milk or coconut milk.
    4. Serve chilled over plenty of ice.
• Smoothies: For a convenient way to boost your nutrient intake, toss a handful of fresh pennywort leaves into your favorite green smoothie. It pairs well with fruits like pineapple or banana, which can balance its green flavor.

Cooked Pennywort Dishes

Cooking pennywort can mellow its flavor and change its texture. It can be prepared in a similar way to other leafy greens like spinach.

• Stir-fries: Pennywort can be quickly stir-fried with aromatics like garlic and ginger. Cook until just wilted to retain its nutritional value and fresh texture. Add a splash of soy sauce or oyster sauce for a savory touch.
• Soups and Curries: Used widely in Asian cooking, pennywort can be added to soups and curries. In Sri Lankan cuisine, it is used in a porridge-like dish called kola kenda with rice and coconut milk. In parts of India, a curry called Vallarai Keerai Paruppu Kootu features pennywort leaves cooked with lentils.
• Fritters (Pakora): In Bangladesh and West Bengal, India, pennywort is used to make a popular snack called Thankuni Patar Bora, where mashed pennywort is mixed with lentils and spices and fried into fritters.

Comparison of Pennywort Preparations

Feature	Raw Preparations	Cooked Preparations
Best For	Salads, juices, smoothies	Soups, stir-fries, curries, fritters
Flavor Profile	Sharp, slightly bitter, and fresh	Milder, more earthy, and vegetal
Texture	Crunchy and crisp	Soft and wilted
Nutritional Retention	Higher, especially for heat-sensitive vitamins like C	Slightly reduced due to heat, but minerals and other compounds remain
Primary Purpose	Refreshing beverages, crisp salads	Incorporating into meals, main course dishes

Nutritional Snapshot and Considerations

Pennywort is known to be rich in vitamins A, C, and K, as well as essential minerals such as calcium, iron, and magnesium. It is also celebrated for its antioxidant and anti-inflammatory properties. Historically, it has been used in Ayurvedic and traditional Chinese medicine to support cognitive function, skin health, and stress relief.

While generally safe for consumption in culinary amounts, moderation is advised, especially if consuming large quantities or concentrated extracts. Excessive intake may lead to side effects in some individuals, including headaches, dizziness, and stomach upset. Some sources suggest taking a break after six weeks of continuous, high-dose consumption to avoid potential issues. Individuals with pre-existing medical conditions, particularly those on diabetes or cholesterol medication, should consult a doctor before significantly increasing their intake.

Conclusion

From a crisp salad green to a refreshing summer juice or a hearty curry, pennywort leaves offer a versatile and nutritious addition to your diet. By properly identifying, cleaning, and preparing this unique herb, you can enjoy its distinct flavor and embrace its traditional health-supporting properties. Whether you prefer it raw or cooked, pennywort provides a taste of ancient wisdom for modern plates. Just remember to start with small quantities and source your leaves from a clean, safe environment.

: https://pmc.ncbi.nlm.nih.gov/articles/PMC3116297/ : https://specialtyproduce.com/produce/Pennywort_11729.php

Frequently Asked Questions

What does pennywort taste like?

Pennywort has a distinctively green, slightly vegetal flavor. Eaten raw, it can have a hint of sharpness or bitterness, similar to watercress or wheatgrass, but this flavor can be balanced with other ingredients or mellowed by cooking.

Are there different types of pennywort, and are they all edible?

Yes, there are different species often referred to as pennywort, with Centella asiatica (Gotu Kola) and Hydrocotyle species being common culinary types. While many are edible, it is crucial to properly identify the species you are consuming, and it is safest to stick with known edible varieties sourced from clean environments.

What are the health benefits of eating pennywort?

Pennywort is a good source of vitamins (A, C, K), minerals (calcium, iron), and antioxidants. It has been traditionally used to support brain function, enhance skin health, aid digestion, and reduce stress.

Can I eat pennywort leaves raw?

Yes, pennywort leaves are edible raw and are a popular addition to salads and cold rolls, particularly in Southeast Asian cuisine. Ensure they are properly identified and thoroughly washed before consumption.

Are there any side effects from eating too much pennywort?

Yes, excessive consumption of pennywort, especially in high doses or concentrated forms, can lead to side effects like headaches, dizziness, nausea, and stomach pain. It is recommended to consume it in moderation.

How do I make pennywort juice?

To make a basic pennywort juice, blend fresh, cleaned leaves with water until smooth. Strain the mixture to remove the pulp, then sweeten the extracted juice with sugar or honey to taste and serve over ice.

Is it safe to forage pennywort from my lawn or a wild area?

Only forage pennywort from areas you know for certain have not been exposed to pesticides or pollution. Given that it thrives in wet areas, it can easily absorb contaminants. If in doubt, purchase from a trusted supplier.