Sautéed Mustard Greens

Photo: Jason Little | Food Styling: Johanna Brannan Lowe
Inspired by the Zimbabwean dish muriwo, this recipe tames the spiciness of mustard greens by sautéing with tomatoes and spices. In Zimbabwe, pumpkin leaves also are commonly served as the side dish muboora, but they are not commonly available in North America. This recipe is part of the 2018 Food & Nutrition cultural competency series, My Global Table.

SERVING SIZE: ½ cup (60 grams)
PREP TIME: 25 minutes
COOKING TIME: 20 minutes


  • 1½ pounds mustard greens
  • ¼ cup peanuts, roughly chopped
  • 1 tablespoon (15 milliliters) olive oil
  • 1 cup finely diced white onion
  • 1 clove garlic, minced
  • 1½ teaspoons Madras curry powder
  • 1 14.5-ounce can diced tomatoes with salt, drained
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • ¼ cup diced scallions


  1. Wash, destem and roughly chop mustard greens.
  2. Place peanuts in a 12-inch skillet set over medium heat. Toss peanuts and cook until lightly toasted, about 2 minutes. Remove from pan and set aside.
  3. Heat olive oil in the same skillet over medium heat. Add onions and sauté until softened, about 5 minutes.
  4. Add garlic and curry powder and sauté for 1 to 2 minutes.
  5. Add greens to the pan, toss carefully and cook until they begin to wilt, about 1 to 2 minutes.
  6. Add tomatoes, salt and pepper and stir to combine.
  7. Reduce heat to medium-low and cook for 8 minutes.
  8. Stir in scallions and toasted peanuts and cook for 1 minute. Serve warm.

NUTRITION PER SERVING: 87 calories, 5g total fat, 1g saturated fat, 0mg cholesterol, 357mg sodium, 10g carbohydrate, 5g fiber, 3g sugar, 4g protein, 589mg potassium, 66mg phosphorus

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Marcy Gaston
Marcy Gaston, MS, RD, LN, is Assistant Teaching Professor of Hospitality Management at Montana State University in Bozeman. She blogs at Follow her on Twitter and Instagram.