Massaged Mustard Greens Salad

Massaged Mustard Greens Salad

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From: EatingWell Magazine September/October 2012

A few minutes of judicious massaging will transform bitter mustard greens into a mellow, well-balanced salad spiked with hints of lemon, garlic and Parmesan.

Ingredients 6 servings

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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
  • 2 bunches mustard greens
  • 1/2 cup freshly grated Parmesan cheese
  • 1/3 cup extra-virgin olive oil
  • 1/4 cup lemon juice
  • 3 large cloves garlic, minced
  • 1 tablespoon reduced-sodium soy sauce
  • 1 minced anchovy fillet or 1/2 teaspoon anchovy paste (optional)
  • 1/2 teaspoon freshly ground pepper
  • 1/4 teaspoon salt


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  1. Strip leaves from the stems (discard stems). Wash and dry the leaves. Tear the leaves into small pieces and place in a large bowl. Add Parmesan, oil, lemon juice, garlic, soy sauce, anchovy (if using), pepper and salt. With clean hands, firmly massage and crush the greens to work in the flavoring. Stop when the volume of greens is reduced by about half. The greens should look a little darker and somewhat shiny. Taste and adjust seasoning with more Parmesan, lemon juice, garlic, soy sauce and/or pepper, if desired.
  • People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition information

  • Serving size: about 2 cups
  • Per serving: 197 calories; 15 g fat(3 g sat); 6 g fiber; 11 g carbohydrates; 8 g protein; 25 mcg folate; 6 mg cholesterol; 3 g sugars; 0 g added sugars; 5712 IU vitamin A; 135 mg vitamin C; 276 mg calcium; 3 mg iron; 344 mg sodium; 753 mg potassium
  • Nutrition Bonus: Vitamin A (394% daily value), Vitamin C (225% dv), Folate (88% dv), Calcium (27% dv), Potassium (20% dv), Iron & Magnesium (16% dv)
  • Carbohydrate Servings: 1/2
  • Exchanges: 2 vegetable, 1/2 lean meat, 2 1/2 fat

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