Recipes Featuring Mustard Greens

Mustard greens may not get the hype of kale, but they bring a bold, peppery kick (think arugula with attitude) and a powerhouse of nutrition to your plate. Packed with Vitamin A for immune support, Vitamin K for strong bones, and antioxidants that help fight oxidative stress linked to heart disease, Alzheimer’s, and certain cancers, these leafy greens are basically tiny green bodyguards. Try one of the recipes below and give mustard greens the spotlight they deserve.

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Chicken Quinoa Soup

Make it a Full Plate Meal: Enjoy a generous bowl of this soup with whole-grain Italian bread. Add a can of great northern beans to increase the fiber in the meal, and serve with fresh strawberries for dessert. If you don’t eat chicken, double the amount of beans.

75% water-fiber foods – garlic, onion, carrots, bell pepper, celery, quinoa, mustard greens, fresh dill, beans, strawberries
25% foods – chicken, whole grain bread

Crispy Tofu Bibimbap with Mustard Greens

Make it a Full Plate Meal: Serve your bibimbap with brown rice instead of sushi rice to increase the amount of fiber and 75% zone foods. Fresh mango would cool off the palate perfectly if you use the spicy sauce.

75% water-fiber foods – brown rice, cucumber, ginger, garlic, shiitake mushrooms, mustard greens, zucchini, scallions, mango
25% foods – sushi rice, tofu, oil, sauce

Instant Pot Chicken with Lemony Mustard Greens

Make it a Full Plate Meal:  Serve the chicken and greens over cooked barley. A side of steamed broccoli will increase the amount of 75% foods on the plate and pair well with the meal. Double up on the veggies in the Instant Pot to boost flavor and fiber. If you don't eat chicken, use Gardein Chick'n Strips.

75% water-fiber foods – barley, mustard greens, garlic, cherry tomatoes, olives
25% foods – chicken, oil, wine

Grits and Greens Supreme

Make it a Full Plate Meal: This recipe is open to any greens; mustard greens are a great choice paired with grits. Make it ahead of time to serve as a savory breakfast or enjoy it for dinner. Choose your own 25% option. I would add cheddar cheese to my grits.

75% water-fiber foods – bell peppers, mushrooms, onions, chickpeas, stone ground/whole grain grits, mustard greens
25% foods – bell peppers, mushrooms, onions, chickpeas, stone ground/whole grain grits, mustard greens

Mustard Greens Salad with Roasted Potatoes

Make it a Full Plate Meal: Serve the salad as a side to your favorite casserole in the 25% zone. I personally would choose chili mac. Add a fresh orange for dessert.

75% water-fiber foods – potatoes, mustard greens, tomatoes, red onions, beans, diced tomatoes with chiles, chili beans, orange
25% foods – pasta, dressing

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.