(Mizuna) Brassica rapa var. nipposinica
While basically available year round at grocery stores, mizuna is a winter vegetable, making it a valuable leafy green in the cold season when choices are limited. With its high Vitamin C content (55 mg/100 g) and β-carotene (1300 μg), mizuna helps to prevent colds and promotes beautiful skin. It also contains large amounts of potassium (480 mg) and calcium (210 mg) as well as such minerals as magnesium (31 mg) and iron (2.1 mg), with the associated benefits of lowering cholesterol (by helping to get rid of excess sodium), strengthening bones, and preventing anemia.
(Mibuna) Brassica campestris var. laciniifolia
Mizuna (and mibuna): 23 kcal/100 g; 91.4% water, 2.2% protein, 0.1% fat, 4.8% carbohydrate, 1.3% ash
Recipes with mizuna/mibuna
- Tomato to myoga no ponzujoyu-ae / tomato and Japanese ginger buds in citrus soy sauce
- Atsuage to mizuna no ponzujoyu-ni / deep-fried tofu and mizuna simmered in citrus soy sauce
- Soba to warabi no ponzu sarada / buckwheat noodle and bracken salad with citrus soy sauce
- Tonyu nabe / hot pot with soy milk broth
- Kani to mibuna no mazegohan / steamed rice with crab and mibuna mustard greens
- Mizuna no ohitashi okakazoe / mizuna in light broth, with bonito flakes
- Mibuna no asazuke / salt-pickled mibuna mustard greens
- Mizuna no jako sarada / mizuna salad with crispy young dried sardines
- Sakana no karashiage to kinsai, mizuna, radisshu no aemono / karashi mustard-flavored deep-fried fish and Chinese celery, mizuna and radish
- Mizuna to atsuage no nibitashi / mizuna and deep-fried tofu in light broth
- Kiriboshi-daikon to mizuna, kani no sarada / dried daikon radish salad with mizuna and crab
- Kaki no karaage sarada / deep-fried oyster salad
- Mizuna to yakishiitake no ume-ae / mizuna and grilled shiitake mushrooms in plum dressing
- Arugura to mizuna no namuru / namul salad with arugula and mizuna
- Mizuna to usuage no karashiae / mizuna and thin deep-fried tofu in karashi mustard dressing
- Mizuna to age no nibitashi / mizuna and thin deep-fried tofu in broth
- Daikon to mizuna no misoshiru / miso soup with daikon radish and mizuna
- Mizuna to horenso no ohitashi / mizuna and spinach in light broth
Try mizuna/mibuna in the following recipes
- Koyadofu no ageyaki to renkon no horenso-an / fried freeze-dried tofu and lotus root with spinach dashi sauce
- Miso yasai raamen / vegetable ramen noodles with miso-flavored soup
- Tosho chaamen / dao xiao chao mian / fried hand-shaven noodles
- Suigyoza no chige-fu nabe / jjigae-style hotpot with shui jiao dumplings
- Horenso to shungiku, kikka no ohitashi / spinach, garland chrysanthemum and chrysanthemum flowers in light broth
- Tonyu miso nikomi udon / hot-pot udon wheat noodles in red miso and soy milk broth
- Shungiku to ringo no mizore-ae / garland chrysanthemum and apple with grated daikon radish and sweetened vinegar
- Kuzukiri to daikon, kani no sarada / kudzu arrowroot starch noodle, daikon radish and crabmeat salad, with citrus-flavored soy sauce dressing
- Nori to nanohana no osuimono / clear soup with nori seaweed and field mustard flowers
- Koyadofu to saishin no nibitashi / freeze-dried tofu and yu choy sum simmered in broth
- Horenso, moyashi, sumookusaamon no ohitashi / spinach, mung bean sprouts and smoked salmon marinated in light broth
- Sakana no oisutaasoosu-ni, howajao-iri / simmered fish in oyster sauce-flavored broth with Sichuan peppers
- Ebi-shinjo to yasai ribon no nabe / hot pot with prawn-fish dumplings and vegetable ribbons
- Kiriboshi-daikon to saishin no misoshiru / miso soup with dried julienned daikon radish and yu choy sum
- Kani zosui / steamed rice with crab and egg in broth
- Kabu no ha to ninjin, age no nibitashi / Japanese turnip leaf, carrot and thin deep-fried tofu in light broth
- Sakana to saishin no tamagoyaki / omelet with fish and yu choy sum
- Yosenabe / hot pot with assorted ingredients
- Chirimushi / steamed fish, tofu, vegetables and mushrooms, with citrus-flavored soy sauce
- Sumooku saamon to shungiku no mazegohan / steamed rice with smoked salmon and garland chrysanthemum
- Kaki no dote-nabe / hot pot with oysters, broiled tofu and vegetables with miso
- Nameshi / steamed rice mixed with leafy greens
- Yukimi-nabe / hot pot with tofu and grated daikon radish
- Kakitamajiru kukonomi iri / egg flower clear soup with goji berries
(Last updated: January 9, 2019)
2 comments:
Great info! We grow a lot of Mibuna and Mizuna here in the Eastern California mountain desert. We are always looking for more ways for our CSA and restaurant chef customers to use it. I will share your link on our Banner Springs fb page. Thanks:)
Hi Delinda,
Thank you for finding this page. I hope all your customers enjoy your mizuna and mibuna!
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