Mustard Greens

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
84%
Mustard Greens
20 min.
4
75kcal

Suggestions


Are you looking to elevate your side dish game with a healthy and delicious option? Look no further than this vibrant Mustard Greens recipe! Packed with flavors and nutrients, these greens are not only easy to prepare but also offer an incredible health score of 84. Perfect for those following vegetarian, vegan, gluten-free, or dairy-free diets, this dish ensures that everyone at your table can enjoy a wholesome meal.

Mustard greens bring a unique, slightly peppery flavor that adds depth to your plate, making them a popular choice for a variety of culinary styles. In just 20 minutes, you can whip up a delightful side dish that features beautifully sautéed onions and fragrant garlic, creating a base that complements the tender, wilted greens perfectly. A dash of sesame oil at the end brings a lovely nuttiness that takes this dish to a whole new level.

This recipe serves four and contains only 75 calories per serving, making it a guilt-free indulgence that's both satisfying and nutritious. Rich in vitamins and minerals, mustard greens are an excellent addition to your diet, helping you feel great while enjoying every bite. So whether you’re pairing it with grilled proteins, serving it alongside a hearty grain, or enjoying it as a light snack, this Mustard Greens recipe is sure to impress and nourish!

Ingredients

  • 0.5 cup onions thinly sliced
  • cloves garlic minced
  • tablespoon olive oil extra virgin 
  • pound mustard greens washed and torn into large pieces
  • tablespoons vegetable broth (vegetarian option)
  • 0.3 teaspoon salt 
  • 0.3 teaspoon pepper 
  • 0.3 teaspoon sesame oil dark

Equipment

  • frying pan

Directions

  1. Sauté onions, garlic: In a large sauté pan, sauté onions in olive oil over medium heat until the onions begin to brown and caramelize, about 5 to 10 minutes.
  2. Add the minced garlic and cook a minute more, until fragrant.
  3. Add the mustard greens and broth and cook until the mustard greens are just barely wilted.
  4. Toss with sesame oil. Season with salt and pepper.

Nutrition Facts

Calories75kcal
Protein17.02%
Fat45.65%
Carbs37.33%

Properties

Glycemic Index
41.5
Glycemic Load
1.14
Inflammation Score
-10
Nutrition Score
18.000000139941%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
19.37mg
Kaempferol
43.57mg
Myricetin
0.03mg
Quercetin
14.07mg

Nutrients percent of daily need

Calories:74.69kcal
3.73%
Fat:4.26g
6.55%
Saturated Fat:0.54g
3.38%
Carbohydrates:7.84g
2.61%
Net Carbohydrates:3.8g
1.38%
Sugar:2.42g
2.69%
Cholesterol:0mg
0%
Sodium:199.17mg
8.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.57g
7.14%
Vitamin K:295.02µg
280.97%
Vitamin C:81.33mg
98.58%
Vitamin A:3446.35IU
68.93%
Vitamin E:2.79mg
18.62%
Fiber:4.03g
16.13%
Calcium:138.4mg
13.84%
Potassium:472.39mg
13.5%
Vitamin B6:0.25mg
12.35%
Iron:1.96mg
10.89%
Copper:0.2mg
10.06%
Magnesium:38.88mg
9.72%
Vitamin B2:0.13mg
7.77%
Phosphorus:74.06mg
7.41%
Vitamin B1:0.1mg
6.87%
Vitamin B3:0.94mg
4.71%
Folate:17.47µg
4.37%
Manganese:0.07mg
3.36%
Vitamin B5:0.27mg
2.73%
Zinc:0.34mg
2.25%
Selenium:1.34µg
1.91%