Asian Mustard Greens

Asian mustard greens are a group of leafy vegetables that are commonly used in Asian cuisine. They are also known as Chinese mustard greens, Indian mustard greens, or leaf mustard ¹. They are members of the genus Brassica of the mustard family, Brassicaceae (Brassica juncea) ¹. Asian mustard greens have a slightly bitter and pungent taste and are rich in nutrients such as vitamins A, C, and K, and fiber ²³⁴.

Preparing

To prepare Asian mustard greens, wash them thoroughly in a big bowl of water, agitating the water and rubbing the leaves to loosen any dirt. Then soak for about 5-10 minutes to allow the dirt/sand to settle at the bottom of the bowl. Repeat twice, for a total of three washings. Trim away any tough ends. Larger, thicker stems can get tough at the bottom of the stalk. Trim a ¼-inch off the ends. Then use a paring knife or peeler to remove the outer layer of the bottom stem (which can be too fibrous to eat), similar to what you would do with asparagus ².

Cooking

There are many ways to cook Asian mustard greens. One way is to stir-fry them with garlic and oyster sauce ². Another way is to blanch them in boiling water for 30 seconds and then serve them with oyster sauce ³. They can also be used in soups such as wonton soup or hot and sour soup ².

Nutritional Benefits

Asian mustard greens are rich in nutrients such as vitamins A, C, and K, and fiber ²³⁴. Vitamin A is important for vision health, while vitamin C is an antioxidant that helps boost immunity. Vitamin K is essential for blood clotting and bone health ⁴. Fiber helps regulate digestion and promotes feelings of fullness ⁴.

In conclusion, Asian mustard greens are a versatile leafy green vegetable that is rich in nutrients such as vitamins A, C, and K, and fiber. They can be prepared by washing them thoroughly and trimming away any tough ends. There are many ways to cook Asian mustard greens such as stir-frying them with garlic and oyster sauce or blanching them in boiling water. They can also be used in soups such as wonton soup or hot and sour soup.