Mustard Leaves 101: Nutrition, Benefits, How To Use, Buy, Store | Mustard Leaves: A Complete Guide

What are Mustard Leaves

Mustard leaves come from the mustard plant, and they’re a popular ingredient in many cuisines worldwide, especially in Asian and Indian cooking. They have a distinct peppery taste that can range from mild to spicy, depending on the type.

These leaves are versatile and can be used in salads, stir-fries, and soups. Whether raw or cooked, they add a zesty flavor to dishes. In some places, they’re pickled or used in traditional dishes like saag or kimchi.

I remember the first time I tried mustard leaves in a salad at a friend’s house in the form of sarson ka saag. Their peppery taste took me by surprise, adding a delightful kick to the otherwise ordinary salad. Since then, I’ve experimented with using them in various dishes, and they’ve become a staple in my kitchen.

Not only are mustard leaves flavorful, but they’re also packed with nutrients like vitamins, minerals, and antioxidants. Adding them to your diet is a tasty way to boost your nutrition.

So, whether you’re looking to spice up your salads or add some depth to your soups, mustard leaves are definitely worth a try!

Other Names of Mustard Leaves

Mustard leaves go by various names depending on the region and the specific type of mustard plant. Here are some other names commonly used to refer to mustard leaves:

1. Mustard Greens: This is a general term used to describe the edible, leafy greens of the mustard plant.
2. Sarson Ka Saag: In Indian cuisine, especially in Punjabi cuisine, mustard leaves are often referred to as “sarson ka saag.” This is a popular dish made with mustard greens.
3. Gai Choy or Gaai Choy: This term is often used in Chinese cuisine to refer to mustard greens.
4. Kai Choi: Another variation of the Chinese name for mustard greens.
5. Siningag Na Mustasa: In Filipino cuisine, mustard leaves are known as “siningag na mustasa.”
6. Rai Saag: In some parts of India, especially in Bengali cuisine, mustard leaves are referred to as “rai saag.”
7. Leaf Mustard: This is a more generic term that may be used to describe various types of mustard leaves.

It’s important to note that the specific names can vary across different cultures and regions. The culinary use of mustard leaves is diverse, and the names might reflect local dialects or traditions.

Nutritional Value of Mustard Leaves

Below is a general representation of the nutritional value of mustard leaves per 100 grams:

Nutrient	Amount per 100g
Calories	27 kcal
Water	91.7 g
Protein	2.9 g
Carbohydrates	4.7 g
Fiber	3.2 g
Sugars	1.5 g
Fat	0.5 g
Vitamin A (as β-carotene)	7384 IU
Vitamin C	70 mg
Vitamin K	497 µg
Folate (B9)	105 µg
Calcium	115 mg
Iron	1.5 mg
Magnesium	13 mg
Phosphorus	42 mg
Potassium	389 mg
Manganese	0.5 mg

Benefits of Mustard Leaves

Packed with Nutrients: Mustard leaves are packed with vitamins A, C, and K, as well as minerals like calcium, iron, and potassium. These nutrients are important for keeping us healthy and feeling good.

Good for Your Heart: The fiber, potassium, and folate in mustard leaves can help keep your heart healthy. They can help control blood pressure, keep your blood flowing smoothly, and lower the risk of heart diseases.

Strong Bones: Mustard leaves are a great source of vitamin K and calcium, which are essential for strong and healthy bones. Getting enough vitamin K is important for keeping your bones strong.

Healthy Eyes: Mustard leaves contain vitamin A, in the form of beta-carotene, which is good for your eyes. It helps you see well and protects your eyes from problems like age-related macular degeneration.

Boosts Your Immune System: With vitamins C and A, plus other antioxidants, mustard leaves can help support a strong immune system. These nutrients help your body fight off infections and stay healthy.

Helps with Weight Management: If you’re trying to manage your weight, mustard leaves are a great choice. They are low in calories but high in fiber, which can help you feel full and control your appetite.

Good for Digestion: The fiber in mustard leaves can help keep your digestive system healthy by promoting regular bowel movements and preventing constipation.

Reduces Inflammation: Some compounds in mustard leaves have anti-inflammatory properties, which can be helpful for people dealing with conditions that cause inflammation.

Remember, everyone’s nutritional needs are different. Eating a variety of vegetables, including mustard leaves, as part of a balanced diet can help improve your overall well-being. If you’re thinking of making changes to your diet, it’s a good idea to talk to a healthcare professional or a nutritionist for personalized advice.

Varieties of Mustard Leaves

There are several varieties of mustard leaves, each with its own unique characteristics in terms of flavor, appearance, and culinary uses. Here are a few notable varieties:

1. Green Mustard (Brassica juncea): This is one of the most common varieties and is known for its peppery flavor. The leaves are typically green, and they can range from mild to spicy in taste.
2. Red Mustard (Brassica juncea ‘Osaka Purple’): Characterized by its purple or reddish leaves, red mustard is visually striking. It has a bold, peppery taste and is often used in salads and garnishes.
3. Curled Mustard (Brassica juncea ‘Green Wave’ or ‘Ruby Streaks’): This variety has frilly or curly leaves, adding texture to dishes. Curled mustard can have a slightly milder flavor compared to other types.
4. Mizuna (Brassica rapa var. nipposinica): Mizuna is a Japanese mustard green with feathery, serrated leaves. It has a mild, slightly peppery taste and is commonly used in salads and stir-fries.
5. Tatsoi (Brassica rapa subsp. narinosa): While not technically a mustard, tatsoi is often included in mustard greens discussions. It has spoon-shaped leaves and a mild, mustard-like flavor. It’s popular in Asian cuisine.
6. Komatsuna (Brassica rapa var. perviridis): Also known as Japanese mustard spinach, komatsuna has tender, dark green leaves and a mild flavor. It’s commonly used in stir-fries and salads.
7. Gai Choy (Brassica juncea var. foliosa): Gai Choy, or Chinese mustard cabbage, has broad, flat leaves and a pungent flavor. It’s frequently used in Chinese cuisine for pickling, stir-frying, or adding to soups.
8. Southern Giant Curled Mustard (Brassica juncea ‘Southern Giant’): This variety is known for its large, frilly leaves and strong, peppery taste. It’s often used in Southern cuisine, particularly in dishes like collard greens.

These are just a few examples, and there are many regional and local varieties of mustard leaves used in different cuisines worldwide. The flavor intensity can vary among these varieties, allowing for diverse culinary applications based on personal preferences and regional traditions.

What Do Mustard Leaves Taste Like

Mustard leaves come in various flavors, influenced by the type of mustard, how and where they’re grown, and individual taste preferences. Generally, these leaves are known for their peppery and slightly tangy taste. Depending on the variety, some can be milder while others are quite spicy.

Here’s a breakdown of the taste profile of mustard leaves:

Peppery: The main flavor of mustard leaves is a peppery kick, reminiscent of the spiciness in mustard seeds. This is what makes mustard leaves stand out in terms of taste.

Spicy: Some mustard leaves can be quite spicy, especially when they’re young and fresh. You’ll find this spiciness mostly in the leaves and stems.

Tangy: Mustard leaves often have a gentle tangy flavor, adding depth to their taste. This tanginess can nicely balance out the peppery notes.

Bitterness: In some varieties, especially if the leaves are mature, there might be a touch of bitterness. But usually, this bitterness is nicely balanced by the peppery and tangy flavors.

Mild Varieties: There are also milder varieties, like Mizuna, which are appreciated for their gentle and slightly sweet taste, especially when harvested young.

Like I mentioned at the beginning of the post, when I tried mustard leaves for the first time, I was expecting just a regular leafy green taste, but the peppery kick took me by surprise! It was spicy but in a refreshing way, and the tanginess added a nice twist to the salad. Since then, I’ve learned that the spiciness can be toned down by choosing specific varieties or using certain cooking methods. Some people blanch or cook mustard leaves to reduce the spiciness, while others, like me, enjoy that peppery kick in raw dishes.

It’s worth noting that everyone’s taste buds are different. So, the level of spiciness you experience can vary based on the variety of mustard leaves you choose or how you prepare them. Whether you prefer them spicy or mild, mustard leaves can add a unique flavor to many dishes!

How To Use Mustard Leaves

Mustard leaves are a versatile ingredient that can spice up your dishes in various ways. Here are some popular ways to incorporate them into your meals:

1. Salads:

• Add young and tender mustard leaves to your salads for a zesty touch. Mix them with other greens, veggies, and your preferred dressing.

2. Stir-Fries:

• Stir-fry mustard leaves with veggies, tofu, chicken, or shrimp, and your favorite spices for a fast and healthy meal.

3. Soups and Stews:

• Toss chopped mustard leaves into soups or stews to boost both the flavor and nutritional value.

4. Sautéed Greens:

• Sauté mustard leaves with garlic, a splash of olive oil, and a bit of salt. A squeeze of lemon juice at the end adds a refreshing zing.

5. Indian Saag:

• Try making “sarson ka saag,” a traditional Indian dish, by cooking mustard leaves with other greens and spices. It’s delicious with makki ki roti (cornmeal flatbread).

6. Pickling:

• Certain types of mustard leaves are great for pickling. They can be brined and used as a tasty condiment or side dish.

7. Kimchi:

• Use mustard leaves in making kimchi, a Korean fermented vegetable dish. Ferment them with spices, garlic, and chili peppers for a tangy twist.

8. Smoothies:

• Blend young mustard leaves into your green smoothies for a healthy kick. Their peppery taste can add an exciting flavor to your drink.

9. Wraps or Rolls:

• Larger mustard leaves make a nutritious wrap for rice, veggies, and protein, offering a wholesome alternative to regular wraps.

10. Pasta Dishes:

• Mix chopped mustard leaves into pasta dishes. The heat from the pasta will slightly wilt the leaves, adding a fresh touch to your meal.

11. Grains and Legumes:

• Stir mustard leaves into grain or legume-based dishes like rice bowls or lentil soups to enrich both the flavor and nutrient content.

Substitute for Mustard Leaves

If you’re looking for a substitute for mustard leaves, you’ll want to consider options that provide a similar texture or flavor. Here are a few alternatives, depending on the role of mustard leaves in the recipe:

1. Arugula: Arugula has a peppery flavor that is somewhat similar to mustard leaves. It works well in salads or as a garnish.
2. Kale: For cooked dishes like soups or sautés, kale can be a good substitute. It has a robust flavor and a slightly chewy texture.
3. Spinach: Spinach is a versatile leafy green that can be used in salads, stir-fries, and cooked dishes. While it has a milder flavor, it adds a nutritional boost.
4. Collard Greens: If you’re looking for a substitute in cooked dishes or Southern-style recipes, collard greens can work well. They have a hearty texture and a slightly bitter taste.
5. Chard: Swiss chard, with its colorful stems and tender leaves, can be a suitable substitute. It has a mild flavor and works well in both raw and cooked applications.
6. Watercress: Watercress has a peppery taste and a crisp texture, making it a good alternative in salads or as a garnish.
7. Bok Choy: Especially in stir-fries or Asian-inspired dishes, bok choy can provide a similar leafy green component. Both baby bok choy and regular bok choy work well.
8. Mustard Spinach (Tatsoi): While not the same as mustard leaves, tatsoi, also known as mustard spinach, shares a similar family with a milder taste. It can be used in salads or lightly cooked dishes.
9. Endive: Endive has a slightly bitter flavor and a crisp texture. It can be used in salads or as a bed for various toppings.

When substituting, keep in mind that each green has its unique flavor and texture, so the result may not be identical to using mustard leaves. Experimenting with different greens can lead to delicious and creative variations in your recipes.

Where to Buy Mustard Leaves

You can find mustard leaves in various places, depending on your location and the availability of fresh produce. Here are some common places where you might find mustard leaves:

1. Local Grocery Stores: Many mainstream grocery stores carry a selection of leafy greens, including mustard leaves. Check the produce section for fresh bunches or packaged mustard leaves.
2. Farmers’ Markets: Local farmers’ markets are excellent places to find fresh and seasonal produce. Local farmers often bring a variety of greens, including mustard leaves.
3. Asian or International Grocery Stores: Mustard leaves are commonly used in Asian cuisines, so you may find them in Asian grocery stores or international markets that cater to a diverse range of culinary preferences.
4. Specialty Health Food Stores: Some health food stores or organic markets may carry mustard leaves, especially if they focus on offering a diverse range of fresh and organic produce.
5. Community Supported Agriculture (CSA) Programs: Joining a CSA program allows you to receive a regular supply of fresh, locally grown produce, including mustard leaves, directly from local farmers.
6. Online Grocery Platforms: Many online grocery platforms and specialty food retailers offer fresh produce for delivery. Check with local or online grocery services to see if mustard leaves are available.
7. Local Farms or U-Pick Farms: Some local farms allow customers to pick their own produce, and you may find mustard leaves in-season at these locations.
8. Ethnic Food Stores: Explore stores that specialize in ethnic or international foods, as they often carry a variety of fresh produce, including mustard leaves.

When purchasing mustard leaves, look for vibrant green leaves without wilting or yellowing. If you’re unsure about where to find them locally, don’t hesitate to ask store staff or farmers at farmers’ markets for assistance. Keep in mind that the availability of mustard leaves may vary depending on your geographical location and the time of year.

How To Store Mustard Leaves

Proper storage is essential to maintain the freshness and quality of mustard leaves. Here are steps you can follow to store mustard leaves:

1. Refrigeration:
   • Place the mustard leaves in a plastic bag or wrap them loosely in a damp paper towel.
   • Place the wrapped or bagged leaves in the vegetable crisper drawer of your refrigerator.
   • The dampness helps to maintain the crispness of the leaves and prevent wilting.
2. Avoid Moisture:
   • While it’s essential to keep the leaves slightly damp, excessive moisture can lead to mold or decay. Make sure the leaves are not dripping wet before storage.
3. Separate Leaves:
   • If you bought mustard leaves in a bunch, separate the leaves and store them individually. This can prevent the leaves from sticking together and help maintain their freshness.
4. Use a Produce Bag:
   • If you have a produce bag or a perforated plastic bag, use it to store the mustard leaves. These bags allow for proper airflow, reducing the risk of moisture buildup.
5. Remove Excess Air:
   • If using a plastic bag, try to remove excess air before sealing it. This can help prevent the leaves from drying out.
6. Check Regularly:
   • Periodically check the mustard leaves for any signs of wilting, yellowing, or decay. Remove any damaged leaves to prevent the spread of spoilage.
7. Store Away from Ethylene-Producing Fruits:
   • Mustard leaves are sensitive to ethylene gas, which is produced by some fruits like apples and bananas. Store them away from ethylene-producing fruits to prevent premature wilting.
8. Wrap in Paper Towels:
   • If you prefer, you can wrap the mustard leaves in dry paper towels before placing them in a plastic bag. This can help absorb excess moisture and maintain freshness.
9. Use a Storage Container:
   • Another option is to use a perforated plastic container designed for storing produce. These containers provide good ventilation while protecting the leaves.

By following these storage tips, you can extend the shelf life of your mustard leaves and ensure that they remain crisp and flavorful for a more extended period.

Frequently Asked Questions (FAQs) About Mustard Leaves