What are the nutritional benefits of pumpkin flowers?
Once considered a secondary part of the pumpkin plant, pumpkin flowers have now become a sought-after ingredient every summer. Their sweet, slightly crunchy texture and versatility in pairing with various foods have led to an increasing number of pumpkin flowers appearing in family meals. This humble flower can be used to prepare many refreshing dishes, perfect for summer days.
According to general practitioner Bui Dac Sang, pumpkin flowers in Traditional Chinese Medicine have a cooling effect and are often used in dishes to help clear heat, aid digestion, and cool the body during hot weather.
From a nutritional perspective, pumpkin flowers are rich in vitamins, beta-carotene, fiber, and antioxidants. These are all beneficial components in a balanced diet, contributing to micronutrient supplementation and supporting overall health.
Besides the fruit, pumpkin leaves and flowers are also ingredients used to prepare many delicious dishes. (Photo: HM)
Ms. Vu Thi Thu, the owner of a pumpkin farm, said that in recent years, pumpkin flowers have also become a popular seasonal vegetable. Male flowers are usually harvested for food, while female flowers are kept to develop into fruit. When buying, prioritize flowers that are fresh, with bright yellow petals, young stems, and are not bruised or wilted.
Before cooking, remove the pistil in the center as this part can give a slightly bitter taste. Also, remove the fibrous layer at the stem to make it softer when eaten. Then wash thoroughly, drain, and cook.
According to Ms. Thom, pumpkin flowers cook very quickly, so they only need to be cooked until just done to retain their crispness and natural sweetness. "Pumpkin flowers aren't difficult to prepare, but they can create many refreshing dishes perfect for summer . The important thing is not to cook them for too long, as they will become soft, lose their crispness, and affect their nutritional value," Ms. Thu shared.
Video : The flower that many people pick and throw away is actually a summer 'specialty,' both crispy and sweet, and easy to prepare into many delicious dishes (Ha My)
Here are a few delicious and easy-to-prepare dishes using pumpkin flowers.
Stir-fried pumpkin flowers with garlic
To preserve the best flavor of pumpkin blossoms, boiling or steaming is the optimal choice. Alternatively, stir-fried pumpkin blossoms with garlic are easy to prepare, delicious, and nutritious.
The method is simple: just sauté the garlic until fragrant, then add the pumpkin blossoms and stir-fry quickly over high heat. Season with a little salt and pepper, then turn off the heat when the blossoms are just cooked through to maintain their crispness and beautiful color.
Stir-fried pumpkin flowers with garlic is easy to make. Photo: Ha Nguyen
Crab soup with pumpkin flowers
Crab soup cooked with pumpkin flowers is a familiar dish during hot weather. The sweet crab broth, combined with the delicate sweetness of pumpkin flowers, creates an easy-to-eat soup. This soup, served with eggplant, is very appetizing with rice.
Steamed stuffed zucchini flowers
Steamed stuffed zucchini flowers are quick to prepare and add variety to family meals. After preparing the zucchini flowers, they are stuffed with a filling made from minced meat, wood ear mushrooms, and onions. Once all the flowers are stuffed, they are steamed for about 10 minutes. When cooked, the soft, sweet zucchini flowers embracing the flavorful meat filling are both visually appealing and offer a unique taste.
Crispy fried stuffed zucchini flowers
A delicious and unique dish made from pumpkin flowers is deep-fried pumpkin flowers stuffed with meat. After stuffing the pumpkin flowers with meat, dip them in batter and fry until golden brown. A bite reveals a crispy outer layer combined with a soft, sweet filling, creating an irresistible dish.
