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

• 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

• 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 15, 2017)

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