Massaged Mustard Greens Salad

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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.

By
EatingWell Test Kitchen
Eating Well Bio Page
EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Jill Cerreta, M.S., RD
Reviewed by Dietitian Jill Cerreta, M.S., RD
Jill Cerreta was a nutrition consultant for EatingWell for a number of years, reviewing our content for factual accuracy and ensuring recipes fit our nutrition parameters. As a registered dietitian, she meets with clients at her private practice, Live Well Nutrition, based in Rutland Town, Vermont.
EatingWell's Editorial Guidelines
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Cook Time:
30 mins
Total Time:
30 mins
Servings:
6
Yield:
6 servings, about 2 cups each
Nutrition Profile:
Low-Carb High-Calcium Bone-Health Healthy Pregnancy Healthy Aging Healthy Immunity High-Fiber Gluten-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • 2 bunches mustard greens

  • ½ cup freshly grated Parmesan cheese

  • ⅓ cup extra-virgin olive oil

  • ¼ 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)

  • ½ teaspoon freshly ground pepper

  • ¼ teaspoon salt

Directions

  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.

Tips

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.

Originally appeared: EatingWell Magazine, September/October 2012

Nutrition Facts (per serving)

197 Calories
15g Fat
11g Carbs
8g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size about 2 cups
Calories 197
% Daily Value *
Total Carbohydrate 11g 4%
Dietary Fiber 6g 22%
Total Sugars 3g
Protein 8g 15%
Total Fat 15g 19%
Saturated Fat 3g 14%
Cholesterol 6mg 2%
Vitamin A 5712IU 114%
Vitamin C 135mg 150%
Folate 25mcg 6%
Sodium 344mg 15%
Calcium 276mg 21%
Iron 3mg 18%
Magnesium 64mg 15%
Potassium 753mg 16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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