Stir-fried Mustard Greens

As temperatures continue to rise lately, let me recommend a refreshing dish – stir-fried mustard greens. Mustard greens have a crisp and refreshing taste, not only helping to cool down the body but also aiding in detoxification. Serving this dish for dinner is both low in fat and delicious. Have any of you tried this dish before?

5 Reviews
5 Comments
POSTED:20/05/2024
Level:Easy
Yield:1-2 servings
Total:10 min
(includes chilling time)
Active:5 min

You might be wondering, what exactly are mustard greens? And why do they seem different from what you've seen before? Let me explain briefly:


1.What are Mustard Greens?

Mustard greens are a specialty vegetable in China, cultivated in various parts of the world due to their unique flavor and nutritional value. Mustard greens come in different varieties:

① Leaf mustard greens, commonly used in stir-fries, soups, and pickling. Pickled mustard greens are delicious, enhancing appetite and aiding digestion.

② Stem mustard greens are used to make pickled mustard stems, a famous ingredient in "Fuling pickled mustard greens". Consuming them often stimulates the appetite and aids in digestion.

③ Root mustard greens, also known as Chinese turnips, have a firm texture, low moisture content, and are rich in dietary fiber. They have a strong pungent flavor with a hint of bitterness.


2.Who Should Avoid Eating Mustard Greens?

① Patients with Heat-related Conditions

Patients with heat-related coughs, ulcers, eye diseases, hemorrhoids, bleeding, and those with excessive internal heat should avoid eating mustard greens. Mustard greens are warm-natured foods, but consuming them can cause discomfort for those with heat-related conditions.

② Patients with Hypertension

Patients with conditions such as hypertension and arteriosclerosis should be cautious and not consume large amounts of mustard greens. Mustard greens are often pickled, and the pickling process increases their salt content. Therefore, patients with hypertension and arteriosclerosis should limit their consumption.


For this stir-fried mustard greens dish, I've chosen leaf mustard greens, which have a crisp and delicious taste, tender texture, and are free of impurities. Below, I'll provide a detailed introduction for everyone. Let's learn together!

INGREDIENTS

MAIN INGREDIENTS

  • 2 bunches of mustard greens

ACCESSORIES

  • 1 red chili pepper
  • 3 cloves of garlic

SEASONINGS

  • Salt, to taste
  • Oil, as needed

DIRECTIONS

STEP 1

Prepare the Ingredients. Typically, I would remove the outer layers of leaves and then peel off each leaf individually. I soak them in a mild saltwater solution to remove any residual pesticides.

Preparing ingredients: remove leaves, peel individually, soak in saltwater to remove pesticides.

STEP 2

Bring a pot of water to a boil, add a pinch of salt and a few drops of oil.

Tips:

Adding a pinch of salt helps to remove the bitterness of the mustard greens.

Drizzling a few drops of oil reduces the oxidation of chlorophyll, keeping the vegetables vibrant green.

Boil water with salt and oil. Salt reduces bitterness and oil keeps greens green. #CookingTips

STEP 3

Once the water is boiling, blanch the mustard greens briefly until they change color, then remove and drain.

Blanch mustard greens in boiling water briefly, then drain.

STEP 4

Chop the blanched mustard greens into small pieces, separating the stems from the leaves.

Chop mustard greens into small pieces, separating stems from leaves.

STEP 5

Heat oil in a pan, add minced garlic and red chili pepper for those who enjoy spiciness, or omit the chili pepper if you prefer a milder flavor.

Heat oil, add garlic and chili for spiciness or skip chili for milder flavor.

STEP 6

After the garlic and chili pepper become fragrant, add the mustard stems and stir-fry.

Mustard stems added and stir-fried after aromatic garlic and chili pepper.

STEP 7

Stir-fry for a few moments, then add the mustard leaves and continue stir-frying.

Cook stir-fry with mustard leaves for a flavorful dish.

STEP 8

inally, add salt to taste and stir-fry evenly.

Tips:

You can also add a few shiitake mushrooms or black fungus according to your preferences, which will add a different flavor to the dish.

Add salt to taste, stir-fry evenly, & optionally enhance with shiitake mushrooms or black fungus.

STEP 9

Transfer to a serving plate and serve.

Transfer food to plate after cooking and serve.

Recipe analyzer

  • Recipes: Stir-fried Mustard Greens
  • Main Ingredients:3
  • Servings per recipe:1
  • Servings size:508 g
Nutritional Summary of Recipe
Amount per 54 g= 1 serving(s)
  • Energy (calories):31 kcal
    7%
  • Protein:1.47 g
    26%
  • Fat:0.14 g Why gray?
    4%
  • Carbohydrates:7.23 g
    12%
Calorie breakdown
  • Protein: 12%
    4 kcal
  • Fat: 4%
    1 kcal
  • Carbohydrates: 84%
    27 kcal
The chart shows the percentage of calories intake (energy) coming from the respective macronutrients (fats, protein and carbohydrates).
Omega 6 : Omega 3
1:1
20:1
2:1
Both fatty acids are essential, but nowadays the majority of western diets include excessive amounts of Omega 6 acid.

The ratio shows whether the proportion of both fatty acids in your diet is optimal. Red color means too much of Omega 6 or too little of Omega 3. The data are rounded off and approximate.

5 REVIEWS

Review
Your rating:
RyanSeptember 29, 2024

This sauteed mustard greens recipe is easy and delicious, refreshing and not greasy, perfect for summer!
reply:
October 02, 2024
Thank you so much for the compliment! We're so glad you enjoyed this refreshing and non-greasy stir-fried mustard greens, it really is a great dish for summer.
LauraSeptember 15, 2024

How do I keep my mustard greens bright green in color when sautéing them without browning them
reply:
September 17, 2024
To keep its bright green color when sautéing mustard greens, you can add a little white vinegar or lemon juice to the sautéing process, as well as sautéing quickly over high heat to reduce the cooking time and avoid overheating that can lead to browning.
CharlotteJuly 30, 2024

It's super flavorful to eat with rice, I'm a Chinese student and when I was a kid, I waited for my family to make this, it's super tasty, it's the flavor I miss.
ElizabethJuly 17, 2024

Light and refreshing, Stir-fried Mustard Greens retain their original flavor and are healthy!
jiaojiaoMay 23, 2024

I love it and everyone can try it!
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