Vegan Mustard Greens

by Penny Alba


Due to its high fiber content, eating too much raw or cooked mustard greens can lead to gas and bloating (7). If this is a problem you experience frequently, try blanching or steaming vegetables before cooking them in other dishes to help reduce the risk of gas and bloating.

How to eliminate the bitterness of mustard leaves?

Use salt.

Salt is the friend of bitter vegetables, whether you plan to eat them raw or cooked. Sweeten the bitter taste with a pinch of salt in endive or radicchio, or add anchovies or cured meat (like bacon, pancetta or proscuitto) with mustard, beets or kale.

What is a good substitute for mustard greens?

If you don’t have or don’t like mustard greens, feel free to swap them out for your favorite green leafy vegetable. Kale, spinach or Swiss chard would work great. Are you feeling adventurous? Try turnips, radishes or beet greens.

Are mustard greens good for you?

Mustard greens contain many health-promoting antioxidants, such as beta-carotene, which can protect the skin and reduce risk factors for diabetes. Vegetables are also an excellent source of several B vitamins, including thiamin (B1), niacin (B3), and pyridoxine (B6). One serving also offers large amounts of: Vitamin K.

What’s the difference between kale and mustard?

For example, mustard greens have more texture than the sweetness of kale greens. Most cabbages grow larger than mustard greens. In addition, the flavor of mustard leaves is more intense and pungent than the mild flavor of cabbage leaves.

Should the stems of the mustard leaves be removed?

The leaves and stems of mustard greens can be eaten. But both will get tough and have a spicier flavor as the weather gets warmer. The best mustard greens to eat raw or to cook are harvested young and tender. Mustard greens are in peak season from mid-winter to mid-spring.

Should the stems of the mustard leaves be cut?

If you are going to cook the mustard greens for a long period of time, simply cut them into large chunks; if you opt for a raw or sautéed preparation, remove the leaves from the stems and discard them. They’re tough unless you cook the fight for them.

Are mustard greens healthier than kale?

And mustard greens have the fewest calories and slightly more protein and calcium than kale. All four types of vegetables are also high in many other nutrients, including manganese, folic acid, copper, choline, magnesium, potassium, and vitamins E, K, B2, and B6.

Are mustard greens healthier than spinach?

They are both in good health. Mustard greens have a higher vitamin C content than spinach. Spinach has a higher iron content than mustard greens. In comparison, spinach contains more nutrients than mustard greens.

Are mustard greens as healthy as kale?

Well, just like kale, the leaves are packed with nutrients and antioxidants. Mustard greens have high levels of vitamins K, A, and C, as well as folic acid and the mineral manganese. But unlike kale, greens have a distinctly peppery flavor, adding a spicy accent to salads, simple stir-fries and more.


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