Mustard Greens, cooked (1 cup)

140 g
26.6 Calories
Vegetables
Insight

Mustard greens are a robust, leafy vegetable celebrated for their distinctively peppery and pungent flavor, which wonderfully softens into a rich, savory earthiness when properly prepared. Often featured prominently in Southern American, Indian, and East Asian cuisines, these versatile greens are most commonly braised, sautéed with garlic, or slow-cooked in hearty stews to tenderize their hardy texture. Cooking not only tames their sharp, horseradish-like bite but also enhances their deep green color, making them a comforting and flavorful side dish that pairs remarkably well with smoked meats, legumes, and bright, acidic elements like apple cider vinegar or lemon juice.

Culinary & Storage Tips

Selection

To yield the best cooked greens, start with fresh bunches that have crisp, vibrant, deep-green leaves, avoiding any that are yellowing, slimy, or wilted.

Storage

Store leftover cooked mustard greens in an airtight container in the refrigerator for up to 4 days, or freeze them in a tightly sealed freezer-safe bag for up to 6 months.

Healthy Uses

  • Sauté with minced garlic, a dash of olive oil, and a splash of apple cider vinegar for a healthy, classic side dish.
  • Chop and stir into hearty bean soups, stews, or curries during the last few minutes of simmering.
  • Mix into quinoa bowls or whole-wheat pasta dishes to add low-calorie volume, fiber, and a slightly peppery flavor.

Macronutrients

Per Serving

2.2g Protein · 4.9g Carbs · 0.4g Fat

Micronutrients

NutrientAmount
Calcium
Choline
Copper
Folate (B9)
Iron
Magnesium
Manganese
Niacin (B3)
Phosphorus
Potassium
Riboflavin (B2)
Selenium
Sodium
Thiamin (B1)
Vitamin A
Vitamin B12
Vitamin B6
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Zinc

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