Mizuna!
What is Mizuna?
Mizuna (Brassica rapa var. nipposinica) is a leafy green with dark green leaves and a central stem. Mizuna, which is cultivated in East Asia, is part of the same genus as turnip, napa cabbage, and bok choy and has mild peppery taste, similar to arugula. Mizuna is also known as water greens, kyona, Japanese mustard greens, and spider mustard. In Japan, Mizuna is one of several vegetables known as Kyo yasai or Kyo-no-dento-yasai, which designates heirloom vegetables traditionally grown in Kyoto.
What Are the Benefits of Mizuna?
Mizuna is densely packed with nutrients and is low in calories. Mizuna is rich in vitamins A and C, which are essential for maintaining a strong immune system. It also contains vitamin K, calcium, and iron. Mizuna is rich in antioxidants, including beta carotene, which promotes eye and heart health.
How to Use Mizuna
Mizuna has a long growing season, and the leafy greens are typically available in Japanese grocery stores from early spring to late summer. You can use mizuna as salad greens or part of a salad mix. If you’ve ever gotten “spicy mix” at the farmers’ market, it probably contained a combination of baby mizuna, red mustard, and arugula.
You can also add mizuna to stir-fry dishes. When you stir-fry or sautée with olive oil, mizuna will cook down slightly but will still retain its crispy texture. You can also braise mizuna in soups—in Asian cuisines, it is a popular veggie for hot pot.
More ideas for Using Mizuna
Try adding some to a stir-fry dish that is nearly complete. Mixed with garlic, ginger, soy sauce, mirin and other classic Japanese flavors, the vegetables and proteins in your stir-fry will practically be singing with flavor and umami!
Mizuna is a great addition to soups and stews. A garnish or complete addition to miso soup is a no-brainer, but consider adding the Japanese greens to other types of stews as well, such as vegetable or beef stews. The leafy greens will also give a subtle peppery kick to creamy soups.
Mizuna also makes a great side dish. Use it in place of spinach, kale, turnip greens or collard greens. Simply sauté it the way you would any of the above healthy greens, using chicken broth, a bit of soy sauce, some olive oil, or whatever your favorite sauté aid and flavoring agent might be.
And, of course, mizuna can also be added to different pasta dishes, either as a garnish or as a larger part of the meal. Sauté the mizuna with garlic and oil to make a nice sauce for pasta. Add it to alfredo or tomato-based sauces, or mix chopped mizuna with other vegetables for a fantastic pasta primavera!
Source: Masterclass, Umami Insider