All recipes are for 2 servings unless noted. Oil is canola oil and salt is kosher salt.

2012-07-16

Mizuna and mibuna mustard greens












(Mizuna) Brassica rapa var. nipposinica

A very versatile leafy green with a soft mustard flavor. Crispy white stems stay relatively firm even when blanched, and its juiciness makes mizuna especially worthy among leafy greens. It is tender enough to eat either cooked or uncooked. Simmering with other ingredients probably is the most common preparation method for mizuna in Japan or with Japanese food. It can also be blanched and marinated, sauteed, or even deep-fried. On the U.S. West Coast at least, mizuna has become increasingly popular at farmers’ markets and organic grocery stores, most likely as a salad green, in the past decade or so. Unfortunately, it does not keep for a long time in the fridge compared to, say, spinach, and it is best eaten quickly -- within several days after harvest, if possible. As shown by its other name, kyona [Kyoto leafy vegetable], mizuna traditionally was more commonly consumed in the western half of Japan.

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
Mibuna, a type of mizuna from the Mibu region of Kyoto, has skinny leaves with round ends. It may be best known as a pickle, but it can be used just like mizuna. To me, mibuna is generally more tender and milder than mizuna, yet when pickled, it seems slightly spicier and crisper.


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

Try mizuna/mibuna in the following recipes

(Last updated: August 29, 2017)

2 comments:

Delinda said...

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:)

neco said...

Hi Delinda,
Thank you for finding this page. I hope all your customers enjoy your mizuna and mibuna!