Mizuna

What Is Mizuna?

Mizuna (Brassica rapa var. nipposinica) is a Japanese leafy vegetable known for its thin white stalks and deeply serrated, slender leaves. It comes from the mustard/brassica family and has a mild peppery bite.

Its leaves are delicate and crisp, with a fresh sharpness somewhere between arugula and mustard greens. It stands out raw in salads; it is also cooked briefly in stir-fries, soups and mixed greens.

Nutritional Values of Mizuna

Like dark leafy vegetables, mizuna is low in calories, at around 21 kcal per 100 grams; it is rich in vitamin C and vitamin K. Since verified USDA data specific to the species is limited, values are approximate, drawn from a similar profile.

What Are the Benefits of Mizuna?

With its low calories and vitamin C and K content, mizuna can be considered a light part of a balanced diet.

This information is general; mizuna is a food, not a substitute for medical treatment.

How to Choose Mizuna?

Fresh mizuna is a vegetable with firm, vividly green leaves and crisp stalks; yellowed, wilted or slimy samples are not preferred.

• Leaves should be firm and vividly green
• Stalks should be crisp and sturdy
• Yellowing and wilting are signs of staleness

How to Store Mizuna?

Mizuna is stored wrapped in a damp cloth or paper towel in the refrigerator for 3–5 days; since its delicate leaves wilt quickly, fresh consumption is recommended. If it will be washed, it is washed just before use.

Using Mizuna in the Kitchen

Mizuna is used raw in mixed salads, sandwiches and wraps; it is also added last and cooked briefly in stir-fries, soups and noodle dishes. Its mild bitterness pairs well with citrus and olive oil.

How Is Mizuna Sautéed?

Washed mizuna is added to a hot pan last and stirred for just a few seconds until barely wilted; overcooking it makes it lose its texture and color.

Frequently Asked Questions

What does mizuna taste like?

It has a taste between arugula and mustard greens, mildly peppery and fresh; this sharpness is more pronounced when used raw.

Is mizuna used in place of arugula?

Yes; since it has a similar sharpness, it can be used in salads in place of or alongside arugula.

What happens to mizuna when cooked?

When cooked briefly it softens and its bitterness lessens; that is why it is added last to preserve its texture.