Mustard Greens and a recipe

 

 

Mustard greens a botanical family from Brassicaceae, a staple in my garden.  Packed with vitamin A and C are very good source of folic acid.  Plus, they are rich in calcium.  This nutritious vegetable also contain chemicals called indoles that may protect against breast and colon cancers as well as heart healthy antioxidants.

Green Wave Mustard, (Brassica Juncea) is my favorite, with a hint of horseradish or wasabi.  Use tender leaves for salad, stir fries or steaming.  It may also be place into a blender and blended with fruit juices for a nutritious drink.  It makes excellent addition to soups.

Broad green leaves with ruffle edge.  Slow to bolt (seed).  The mustardy taste mellows when cooked.  It will come back when cut.   They survived winter under row cover here in Pacific Northwest.  In spring they will blossoms then go to seed.   Birds,  especially Chickadee enjoys their seeds.

Here is a  recipe using mustard greens.  shredded cooked chicken or canned beans make nice additions to this substantial soup.

ITALIAN GREENS, TOMATO & PASTA SOUP

2 tablespoons olive oil

1cup frozen chopped onions

1 teaspoon minced garlic

2  14 1/2-ounce cans fat-free chicken or vegetable broth

1  14 1/2-ounce can diced tomatoes with juice

2 cups fresh mustard greens, coarsely chopped or frozen, or one 10-ounce box frozen leaf or chopped spinach

1/2 cup small pasta shape, such as orzo, tiny bow ties or tiny shells

1/2 teaspoon crushed red pepper flakes

1/4 teaspoon ground black pepper

1/4 cup grated Parmesan cheese

In a large pot, heat oil over medium high heat.  Add onions and garlic and stir until the onions begin to color, about 4 minutes.

  Add broth, tomatoes, mustard greens or spinach, pasta, red pepper flakes and black pepper.  Bring the soup to a simmer and cook until the pasta is tender, about 6 minutes.  Serve sprinkled with cheese.

Prep. time 8 minutes   Cooking time 15 minutes   Makes 4 servings

183 calories per serving

Enjoy !