Green Mustard Greens
Get to know green mustard greens — a leafy vegetable rich in vitamin A and K. Nutritional content, health benefits, and how to stir-fry them while keeping them fresh.
What Is Green Mustard Greens (Sawi Hijau)?
Green mustard greens (Brassica rapa subsp. chinensis) is a leafy green vegetable with a white or light green stem that's crunchy and has its characteristic fresh, slightly bitter taste. Sawi is one of the most commonly found vegetables in Indonesian kitchens, from being a complement to chicken noodles and meatballs, to simple everyday stir-fries.
Besides being easy to find and affordable, sawi also cooks quickly, making it a practical choice for quick homemade dishes.
Nutritional Content of Green Mustard Greens
Per 100 grams of fresh green mustard greens:
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| Nutrient | Amount |
|---|---|
| Calories | ~13 kcal |
| Carbohydrates | ~2.2 g |
| Fiber | ~1 g |
| Vitamin A | ~243 mcg |
| Vitamin K | ~46 mcg |
| Calcium | ~105 mg |
Health Benefits
- Low in calories, high in nutrients — great for a healthy diet since it's filling without contributing many calories.
- Supports bone health — the combination of calcium and vitamin K plays an important role in maintaining bone density.
- Good for eye health — its vitamin A content helps maintain proper vision function.
- A source of folate — important for red blood cell formation and supporting the nutritional needs of pregnant women.
How to Cook Green Mustard Greens
- Stir-fried with garlic — the most common and quickest method, just cook briefly so the texture stays crunchy.
- Boiled as a complement to chicken noodles or meatballs — simply dip in boiling water briefly until wilted.
- Steamed as fresh vegetable side (lalapan) — pairs well with sambal for a lighter menu.
- Mixed into soup or capcay — sawi adds color and texture to brothy dishes.
How to Choose & Store
- Choose leaves that are fresh green in color, not yellowing or wilted
- The stem should feel firm and crisp when pressed lightly, not mushy
- Avoid sawi with brown spots, lots of holes, or an unpleasant smell
- Store in the fridge wrapped in tissue or paper inside a perforated plastic bag
- Don't wash before storing — excess moisture speeds up spoilage
- Fresh sawi is best consumed within 2-3 days for the best results
Practical Tips
- Cook sawi only briefly — cooking too long makes the texture mushy and the color dull, yellowish.
- Separate the stems and leaves when stir-frying — add the stems first since they need longer cooking time than the leaves.
- Soak sawi in salted water briefly before cooking to help remove dirt or small insects that may cling between the leaves.
- Add at the end when cooking soup or noodles so the sawi doesn't wilt too much and still tastes fresh when served.
Frequently Asked Questions
What's the difference between green mustard greens, white mustard greens, and pakcoy?
Why does sawi wilt so quickly after cooking?
Is it safe to eat sawi raw?
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