How to Use Mizuna: A Guide to Japanese Mustard Greens

Mizuna (Brassica rapa var. nipposinica) is a leafy green with dark green leaves and a central stem. Mizuna, which is cultivated in East Asia, is part of the same genus as turnip, napa cabbage, and bok choy and has mild peppery taste, similar to arugula. Mizuna is also known as water greens, kyona, Japanese mustard greens, and spider mustard. In Japan, Mizuna is one of several vegetables known as Kyo yasai or Kyo-no-dento-yasai, which designates heirloom vegetables traditionally grown in Kyoto.

There are sixteen varieties of mizuna greens, including:

1. 1. 'Komatsuna': This common mizuna has rounded leaves, a white stem, and is bred to be resistant to heat and disease.
2. 2. 'Red Komatsuna': This type is similar to komatsuna, but with dark reddish purple leaves.
3. 3. 'Kyona': 'Kyona' has a thin white stem and features feathery, serrated leaves that look similar to dandelion greens.
4. 4. 'Summer Fest': Also known as 'Natsu Rakuten,' this hybrid variety has dark green, rounded leaves.
5. 5. 'Waido': 'Waido' has broad, green leaves and a stronger flavor than most varieties of the leafy greens.

Mizuna is densely packed with nutrients and is low in calories. Mizuna is rich in vitamins A and C, which are essential for maintaining a strong immune system. It also contains vitamin K, calcium, and iron. Mizuna is rich in antioxidants, including beta carotene, which promotes eye and heart health. Note that mizuna also contains oxalates, which can contribute to kidney stones if eaten in large quantities.

Mizuna has a long growing season, and the leafy greens are typically available in Japanese grocery stores from early spring to late summer. You can use mizuna as salad greens or part of a salad mix. If you’ve ever gotten “spicy mix” at the farmers’ market, it probably contained a combination of baby mizuna, red mustard, and arugula.

You can also add mizuna to stir-fry dishes. When you stir-fry or sautée with olive oil, mizuna will cook down slightly but will still retain its crispy texture. You can also braise mizuna in soups—in Asian cuisines, it is a popular veggie for hot pot.

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