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NUTRITION

Mustard Leaves Salad

Although popular for its seeds, the mustard plant is also known for its greens, which are consumed for their benefits and to minimise food waste. Hyderabad-based nutritionist Dr. Lakshmi K tells you how you can incorporate these healthy greens in your side salad.

By Dr. Lakshmi K
12 Sep 2020

The mustard plant is mostly known for its miniscule, yellow seeds in Indian cuisine. The greens of the plant – mustard greens – have been used as food for many centuries across cultures because of their health quotient. Not just that, consuming these greens is sustainable and ensures that no part of the plant gets wasted.

 

Mustard greens have many health benefits. They are an antiseptic, diuretic to support kidney function, a detoxifying agent to purify blood, and even treatment for a sore throat. Studies even suggest that these greens have more vitamin A than spinach and more vitamin C than oranges. These greens can be eaten raw, steamed, boiled, or even stir-fried. Here is how you can add this healthy green to your side salad.

Ingredients list

  • Chopped onions: ½ cup
  • Garlic cloves: 2
  • Olive oil: 1 tbsp
  • Mustard leaves: 1 cup
  • Vegetable broth: 3 tbsp
  • Pinch of salt
  • Pinch of pepper
  • Sesame oil: 2 tbsp
Energy
507 Kcal
Carbs
16g
Protein
10g
Fat
45.5g
Fibre
12g

Preparation

 

Step 1 :

In a pan add olive oil and let it heat. Add the onions and garlic and sauté.

Step 2 :

Add in the broth and mustard leaves. Let it cook till the leaves wilt.

Step 3 :

Remove from the heat and place the leaves in a serving bowl.

Step 4 :

Add the sesame oil, salt and pepper.

Step 5 :

Toss the salad well and serve. Have this salad as an evening snack or as a side dish.

 

Ease
3
Approx Cost
60 INR
Serves
4
Cooking Time
11 Mins

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© Copyright Lifetime Wellness Rx International Limited. All rights reserved throughout India. Reproduction in part or in whole is prohibited. Wellness suggestions and treatments discussed in this issue are only indicators of what makes one healthy or not. It may not be an accurate assessment of what’s specifically ideal for you. Consult with your doctor before undertaking any treatment.