3 Mustard leaves recipes | Indian mustard leaves recipes |
Mustard leaves recipes | Indian mustard leaves recipes |
Fresh mustard leaves feature dark green coloured broad leaves with flat surface and may have either toothed, frilled or lacy edges. These Mustard leaves are available in Northern India during winter only and famously used in the Punjabi Sarsoon ka Saag recipe. They have a peppery flavour mostly used in North Indian cuisine.
Sarson ka Saag, Punjabi Sarson Ka Saag Recipe
Indian sabzis using mustard leaves
Sarson ka saag recipe is a traditional Punjabi sabzi made with mustard leaves and spinach. Sarson ka saag is also popularly known as sarson da saag in Northern India and is served with makki ki roti. Here, we have used palak leaves but you can also use bathua or radish leaves. sarson ka saag is a spicy bright green Punjabi curry.
Punjabi sarson ka saag is mostly made and relished in winters as mustard leaves are easily available during winters. Sarson ka saag is best enjoyed in winters as quality of the ingredients is better when in season. When not in season, make use of canned mustard greens.
Benefits of Mustard Leaves
Mustard leaves are the storehouse of many phyto-nutrients that have health promotional and disease prevention properties. Mustards are very low in calories and fats. However, its dark-green leaves contain a very good amount of fiber that helps control cholesterol level by interfering with its absorption in the gut.
The greens are supposed to be one of the highest among leafy vegetables, which provide vitamin K.
Fresh leaves are also a very good source of folic acid for pregnant women. 100 gm of chopped mustard leaves gives 187 mcg of folic acid.
Mustard greens are rich source of anti-oxidants flavonoids, indoles, sulforaphane, carotenes, lutein and zea-xanthin which protect your heart and build body’s defense against various diseases.
Fresh mustard leaves are an excellent source of vitamin-C too. A cup of chopped leaves will fulfil about 80% of day’s requirement of vitamin C.
Mustard leaves are also incredible sources of vitamin-A. Good amounts of Vitamin A ensure a healthy vision and delay in macular degeneration and cataract.
Nutrients like folate, potassium and other antioxidants also improve brain health.
Being high in potassium and low on sodium count, these greens also suit hypertensives. All they need to keep a watch is addition of salt in making any recipe using sarson.