Easy and aromatic mustard greens and spinach soup is infused with amazing flavors. So delicious, nutritious, low carb, gluten free and vegetarian.
Reminds me of another delicious soupy Indian dish, Tadka Dal.
Spinach and Mustard Greens Soup
The primary ingredients of this soup are spinach and mustard greens. And there are of course a plethora of lip smacking recipes that use spinach.
But what about its gastronomically less celebrated but nutritiously well endowed peer, the mustard greens. The idea of these greens, might sometimes evoke a 'boring' taste reaction in us. What with the most common mustard greens recipes being the same old - steamed, sautéed and such.
So, what if we gently infuse it with some cumin, coriander, fenugreek, turmeric, paprika, ginger, garlic, chilies and onions. Need I say more? Our plain Jane mustard greens essentially has transformed into a captivating treat. Luxuriously made soupy and creamy with whole milk and a hint of brown butter.
Health Benefits: Mustard Greens
Now that we have tastefully restyled our much deserved mustard greens, allow me to initiate you into its fantastic nutrition profile. Mustard greens belong to the brassica family of vegetables. Also known as cruciferous vegetables, they include broccoli, kale, cabbage and cauliflower.
First of all, these greens are an excellent source of vitamin K, which is essential for blood clotting and supports bone health. As a significant source of the antioxidant nutrients, vitamin A and vitamin C, these greens have found a place among the 'elite' disease fighting foods. And they also provide folic acid, manganese and calcium.
In addition, consumption of mustard greens has been associated with a reduced risk of cardiovascular disease and some cancers. They are a good source of the sulfur containing compounds glucosinolates, that are converted to the cancer fighting isothiocyanates.
Furthermore, research studies have shown that cooked mustard greens have an enhanced ability of binding bile, thereby lowering the cholesterol levels.
How Do Mustard Greens Compare With Kale?
Long overshadowed by its "superstar" cousin Kale, mustard greens are every bit deserving of nutritious acclaim. They are low in calories and packed with fiber, vitamins, minerals and protective phytochemicals.
Mustard greens provide relatively lower amounts of flavonoids such as Kaempferol (~80% of kale), Isorhamnetin (~70% of kale) and Quercetin (~40% of kale). However, they are also far lower in calories (~58% of kale). And per cup, these greens actually provides slightly more calcium and protein.
Kale is of course very nutritious. The point I am trying to make, is that we must be sure to include the great variety of nutritious foods of planet earth into our meals. Because, that's when we enjoy the benefits of a wholesome diet.
Let's Cook This Soup
Most of all, I hope that I have inspired you about cooking with mustard greens. Both deliciously and nutritiously speaking.
Besides, this Creamy Mustard Greens and Spinach Soup is so easy. And it gets better in taste with time, just like other recipes that use fenugreek leaves or seeds. Therefore, you can make a big batch and save some for later.
More Greens Recipes:
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Zaalouk (Moroccan Eggplant Dip)
- Red Pepper Flakes
- Preheat oven to 400˚F. Prick the eggplants with a fork in couple spots and place them on a parchment paper lined baking sheet. Bake for 35 to 45 minutes until the skin turns darker and shrinks. Check foot notes for grilling, broiling or stove top options.
- The eggplants should be cooked through completely in the center. To check, press the back of a fork on the eggplant. It should compress easily all the way into the center without any resistance.
- Cut through the eggplant skin and scoop out the soft cooked flesh and mash it with a fork and set aside.
- Chop the tomatoes into small pieces, discarding some seeds if you wish. See note below for peeled and deseeded tomatoes.
- Heat 2 tablespoons olive oil in a saucepan at medium setting. Add the chopped tomatoes, minced garlic, paprika, cumin, cayenne or chili powder, ⅓ teaspoon salt and cook until tomatoes are softened, stirring in between, about 15 to 20 minutes.
- Add the mashed eggplants and cilantro. Continue to cook over low heat for another 10 to 15 minutes, stirring occasionally, mashing it if needed, into a thick but slightly textured dip like consistency.
- Stir in lemon juice and salt. Adjust as per taste, let it cool and transfer to a bowl, cover and refrigerate it overnight before serving.
- Take the zaalouk from the refrigerator about 30 minutes before serving and let it come to room temperature. Drizzle with remaining olive oil. Garnish with cilantro and red pepper flakes if you prefer.
- Chunky Zaalouk: To make a chunkier but less traditional zaalouk, insert garlic cloves into eggplant and roast it in the oven at 400˚F, along with the tomatoes. Chop the eggplants and tomatoes. Add the spices, herbs, half the olive oil, salt and mash it up to desired consistency. Drizzle olive oil and serve.
- Cooking Eggplants:
- Grill: Roast eggplants on charcoal or gas grill for 20 to 30 minutes, turning them slowly in between, until skin turns darker and shrinks.
- Broil: Cut eggplants lengthwise into halves and place the cut side down on a foil lined baking sheet. Place on the second rack and broil until skin turns darker and shrinks, about 20 minutes.
- Stovetop: Peel the eggplants completely, only some stripes or leave the skin on if you don’t mind it. Cut the eggplants into small pieces. Steam on high heat until soft or cook in a pan with some water until soft and mushy.
- Easy Zaalouk: Combine all ingredients with ⅓ cup of water and cook it over stove top until softened. Mash it up well and drizzle olive oil.
- Peeled and deseeded tomatoes: If you prefer, you can blanch the tomatoes. Cut a small cross on the surface of tomatoes and dump them in hot boiling water. After a minute, pick out the tomatoes and peel the skin, cut them into halves and deseed. Chop them into small pieces.
- Use more tomatoes if you want the dip to be saucy. You may even try using a little bit of tomato paste to give it thickness.
- Leftovers: Can be refrigerated for 4 to 5 days. You can freeze zaalouk for couple months. Thaw and reheat. Adjust the consistency, evaporating or adding water as needed. Check the seasoning as well.
- Nutrition facts not including any added salt.
- For other variations, tips and serving suggestions, scroll up the page to the blog post.
Creamy Spinach and Mustard Greens Soup
- 1 tablespoon olive oil
- 1 teaspoon coriander seeds
- 1 teaspoon cumin seeds
- ½ teaspoon fenugreek seeds
- 1 cup onions yellow, chopped
- 1 tablespoon ginger grated
- 1 tablespoon garlic grated
- ½ teaspoon turmeric ground
- 1 tablespoon jalapeño or Serrano, chopped
- 5 cups mustard greens fresh, chopped
- 5 cups spinach fresh, chopped
- 3 cups milk full fat
- ¾ teaspoon salt adjust per taste
- 2 teaspoons brown butter or olive oil
- ½ teaspoon paprika
- Heat one tablespoon olive oil in a cooking pot at medium high setting. Then add cumin, coriander and fenugreek seeds. Let them turn a tan brown, making sure to prevent the seeds from getting burnt.
- Next add chopped onions. Sauté until translucent and light golden brown. Then add the grated ginger, half the garlic, turmeric and chopped jalapeños. Stir for a few minutes.
- In the next step, add the chopped spinach and mustard greens. Sauté the greens until they are wilted, for about 5 to 10 minutes. Make sure to not overcook the greens, which will help retain the bright color.
- Then add the milk and adjust salt to taste. Turn off the heat. Transfer the soup contents to a high speed blender, such as the Vitamix. Pulse it all until it is creamy smooth. The mustard greens are tougher than spinach, so blending them to a smooth consistency will take a few minutes.
- Pour the creamy soup back into the cooking pot and quickly heat it as desired. Do not simmer or cook for too long. Because, the greens may become overcooked and the soup may boil over.
- Transfer the soup to a suitable serving dish.
- For seasoning the soup, heat brown butter in a small sauce pan. Add the remaining grated garlic. Stir for a few minutes and do not let the garlic turn brown. Take the pan away from heat and add the paprika.
- Finally, drizzle the seasoning all over on top of the soup. Stir the soup just lightly.
- Serve this Creamy Mustard Greens and Spinach Soup immediately with corn chips or bread.
- Use Serrano peppers instead of jalapeños, if you prefer it to be more pungent (hot). Alternatively, substitute with green chilies, cracked red pepper or chili powder.
- You may use frozen greens instead of fresh greens and follow the package instructions for suitable substitutions.