18 Delicious Mizuna Recipes for Healthy Eating

You’re about to discover the vibrant world of mizuna, a leafy green that’s as nutritious as it is versatile. Whether you’re whipping up a quick weeknight dinner or looking for fresh inspiration to brighten your meals, these 18 delicious recipes will transform the way you think about healthy eating. Let’s dive into the flavors and possibilities that mizuna brings to your table!

Mizuna and Strawberry Salad with Poppy Seed Dressing

This refreshing salad combines peppery mizuna with sweet strawberries, all tied together with a creamy poppy seed dressing. Perfect for a light lunch or a vibrant side dish.

Ingredients

• 4 cups of mizuna, roughly chopped
• 1 cup of strawberries, sliced
• 1/4 cup of slivered almonds
• 2 tbsp of honey
• 1 tbsp of poppy seeds
• 1/4 cup of olive oil
• 2 tbsp of apple cider vinegar
• A pinch of salt

Instructions

1. In a large bowl, toss the mizuna and strawberries together.
2. Toast the slivered almonds in a dry pan over medium heat for 2-3 minutes, until golden. Let them cool.
3. In a small bowl, whisk together honey, poppy seeds, olive oil, apple cider vinegar, and a pinch of salt until well combined.
4. Drizzle the dressing over the salad and toss gently to coat.
5. Sprinkle the toasted almonds on top just before serving.

Makes for a crisp, fresh bite with a delightful contrast of flavors and textures. Try adding grilled chicken for a heartier meal.

Spicy Mizuna and Avocado Sushi Rolls

Mizuna and avocado come together in these spicy sushi rolls for a fresh, crunchy bite. Perfect for a quick lunch or a fancy dinner starter.

Ingredients

– 2 cups sushi rice, cooked and cooled
– 1 tbsp rice vinegar
– 1 tsp sugar
– A pinch of salt
– 1 ripe avocado, sliced thin
– A handful of mizuna leaves
– 1 tbsp sriracha sauce
– 2 nori sheets
– A splash of soy sauce for serving

Instructions

1. Mix rice vinegar, sugar, and salt in a small bowl until dissolved. Gently fold into the cooked sushi rice.
2. Lay a nori sheet on a bamboo mat. Spread half the rice evenly over the nori, leaving a 1-inch border at the top.
3. Arrange half the avocado slices and mizuna leaves in a line down the center of the rice. Drizzle with half the sriracha.
4. Roll the sushi tightly using the bamboo mat, pressing gently to seal the edge with the rice border.
5. Repeat with the second nori sheet and remaining ingredients.
6. Slice each roll into 8 pieces with a sharp, wet knife to prevent sticking.
7. Serve with a splash of soy sauce on the side.

Just the right amount of heat from the sriracha complements the creamy avocado and peppery mizuna. Try serving these rolls with pickled ginger for an extra zing.

Mizuna Pesto Pasta with Cherry Tomatoes

Perfect for a quick dinner, this Mizuna Pesto Pasta with Cherry Tomatoes brings a fresh twist to your table. Packed with vibrant flavors, it’s a dish that’s as easy to make as it is delicious.

Ingredients

• 8 oz pasta of your choice
• 2 cups fresh mizuna leaves
• 1/2 cup grated Parmesan cheese
• 1/3 cup walnuts
• 1 garlic clove
• A splash of olive oil
• A couple of cherry tomatoes, halved
• Salt, just a pinch

Instructions

1. Bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions until al dente, about 8-10 minutes.
2. While the pasta cooks, blend mizuna, Parmesan, walnuts, garlic, and a splash of olive oil in a food processor until smooth. Tip: For a creamier pesto, add a tablespoon of pasta water.
3. Drain the pasta, reserving a cup of pasta water.
4. Toss the pasta with the pesto in the pot, adding reserved pasta water a little at a time until desired consistency is reached.
5. Gently fold in the halved cherry tomatoes. Tip: Adding them at the end keeps their texture fresh and juicy.
6. Season with a pinch of salt, mix well. Tip: Taste before adding more salt; Parmesan is already salty.

Al dente pasta coated in vibrant green pesto offers a nutty, peppery flavor, brightened by bursts of sweet cherry tomatoes. Serve it with an extra sprinkle of Parmesan for a finishing touch.

Grilled Chicken and Mizuna Wrap with Tahini Sauce

Absolutely perfect for a quick lunch or a light dinner, this wrap combines juicy grilled chicken with peppery mizuna and creamy tahini sauce for a flavor-packed meal.

Ingredients

• 2 boneless, skinless chicken breasts
• a couple of cups of mizuna leaves
• a splash of olive oil
• 1/4 cup of tahini
• a squeeze of lemon juice
• a pinch of salt
• a couple of whole wheat wraps

Instructions

1. Preheat your grill to medium-high, about 375°F.
2. Brush the chicken breasts with olive oil and sprinkle with salt.
3. Grill the chicken for 6-7 minutes per side, until the internal temperature reaches 165°F.
4. Let the chicken rest for 5 minutes before slicing it thinly. Tip: Resting keeps it juicy.
5. In a small bowl, whisk together tahini, lemon juice, and a splash of water until smooth. Tip: Add water slowly to reach your desired consistency.
6. Warm the wraps on the grill for about 30 seconds per side. Tip: This makes them more pliable.
7. Layer mizuna leaves on each wrap, top with sliced chicken, and drizzle with tahini sauce.
8. Fold the wraps tightly and cut in half to serve.

Outstanding for its crisp texture and bold flavors, this wrap is even better with a side of pickled vegetables or a sprinkle of sesame seeds on top.

Mizuna and Roasted Beet Salad with Goat Cheese

Lately, I’ve been obsessed with this vibrant salad that’s as nutritious as it is colorful. Perfect for a quick lunch or a fancy side.

Ingredients

• a couple of medium beets, peeled and diced
• a drizzle of olive oil
• a pinch of salt
• a handful of mizuna leaves
• a small log of goat cheese, crumbled
• a splash of balsamic vinegar
• a handful of walnuts, roughly chopped

Instructions

1. Preheat your oven to 400°F.
2. Toss the diced beets with a drizzle of olive oil and a pinch of salt on a baking sheet.
3. Roast the beets for 25 minutes, or until tender when pierced with a fork. Tip: Stir them halfway through for even cooking.
4. Let the beets cool to room temperature.
5. In a large bowl, combine the mizuna leaves, roasted beets, and crumbled goat cheese.
6. Drizzle with a splash of balsamic vinegar and toss gently. Tip: Add the vinegar just before serving to keep the leaves crisp.
7. Sprinkle the chopped walnuts on top for a crunchy finish. Tip: Toast the walnuts beforehand for extra flavor.

Unbelievably, the sweetness of the beets pairs perfectly with the tangy goat cheese and peppery mizuna. Serve it on a platter for a stunning presentation that’s sure to impress.

Mizuna Stir-Fry with Garlic and Sesame Oil

Whip up a quick, flavorful side that’s ready in minutes. This mizuna stir-fry brings a peppery kick with a garlicky, nutty finish.

Ingredients

• 4 cups mizuna, roughly chopped
• 2 tbsp sesame oil
• 3 garlic cloves, minced
• A splash of soy sauce
• A couple of sesame seeds for garnish

Instructions

1. Heat sesame oil in a large pan over medium-high heat until shimmering, about 1 minute.
2. Add minced garlic to the pan. Stir constantly for 30 seconds until fragrant but not browned.
3. Toss in the mizuna. Stir-fry for 2 minutes until just wilted but still bright green.
4. Drizzle with soy sauce. Continue to stir-fry for another 30 seconds to combine.
5. Remove from heat. Sprinkle sesame seeds on top before serving.

Yield a dish with crisp-tender greens and a bold garlic-sesame flavor. Perfect alongside grilled meats or folded into warm rice for a simple meal.

Mizuna and Quinoa Salad with Lemon Vinaigrette

Zesty and fresh, this salad is a perfect blend of peppery mizuna and nutty quinoa, dressed in a bright lemon vinaigrette. It’s a quick, healthy option for any day of the week.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water
• A couple of handfuls of mizuna leaves, roughly chopped
• A splash of olive oil
• 1 lemon, juiced
• A pinch of salt
• A dash of black pepper
• 1 tbsp honey

Instructions

1. In a medium saucepan, combine quinoa and water. Bring to a boil over high heat.
2. Once boiling, reduce heat to low, cover, and simmer for 15 minutes, or until water is absorbed and quinoa is fluffy.
3. Tip: Let quinoa sit covered for 5 minutes off the heat for extra fluffiness.
4. While quinoa cooks, whisk together olive oil, lemon juice, salt, pepper, and honey in a small bowl to make the vinaigrette.
5. Tip: Adjust honey to balance the lemon’s acidity to your liking.
6. In a large bowl, toss the cooked quinoa with mizuna leaves.
7. Drizzle the lemon vinaigrette over the salad and toss gently to combine.
8. Tip: Add the vinaigrette just before serving to keep the mizuna crisp.

Crisp mizuna and fluffy quinoa make for a delightful texture contrast, while the lemon vinaigrette adds a zingy freshness. Serve it as a light lunch or a side dish with grilled chicken for extra protein.

Creamy Mizuna and Potato Soup

Vividly green and subtly peppery, mizuna brings a fresh twist to this comforting potato soup. Creamy and hearty, it’s a bowl of warmth that’s surprisingly easy to whip up.

Ingredients

• 2 cups of diced potatoes
• A couple of handfuls of mizuna, roughly chopped
• 1 small onion, diced
• 2 cloves of garlic, minced
• A splash of olive oil
• 3 cups of vegetable broth
• A pinch of salt
• A dash of black pepper
• 1/2 cup of heavy cream

Instructions

1. Heat a splash of olive oil in a large pot over medium heat.
2. Add the diced onion and minced garlic. Sauté until the onion is translucent, about 5 minutes.
3. Tip in the diced potatoes. Stir to coat them with the onion and garlic mixture.
4. Pour in the vegetable broth. Bring to a boil, then reduce heat to simmer. Cover and cook until the potatoes are tender, about 15 minutes.
5. Once the potatoes are soft, add the roughly chopped mizuna. Stir until wilted, about 2 minutes.
6. Remove the pot from heat. Use an immersion blender to puree the soup until smooth. (Tip: For a chunkier texture, blend only half the soup.)
7. Return the pot to low heat. Stir in the heavy cream, a pinch of salt, and a dash of black pepper. Heat through, about 2 minutes. (Tip: Taste and adjust seasoning before serving.)
8. Serve hot. Garnish with a drizzle of cream or a few mizuna leaves for a fancy touch. (Tip: Pair with crusty bread for dipping.)

Oozing with creaminess, this soup balances the earthiness of potatoes with the light, peppery bite of mizuna. Try topping it with crispy bacon bits for an added crunch.

Mizuna and Smoked Salmon Omelette

Dive into a breakfast that’s both elegant and easy with this mizuna and smoked salmon omelette. Perfect for a lazy weekend or a quick weekday meal, it’s packed with flavors that wake up your palate.

Ingredients

• 3 large eggs
• A splash of whole milk
• A pinch of salt and freshly ground black pepper
• A handful of mizuna leaves, roughly chopped
• 2 oz smoked salmon, torn into bite-sized pieces
• A tablespoon of unsalted butter
• A couple of chives, finely chopped for garnish

Instructions

1. Crack the eggs into a bowl, add a splash of milk, and whisk until just combined. Tip: Don’t overbeat to keep the omelette fluffy.
2. Heat a non-stick skillet over medium heat and melt the butter, swirling to coat the pan evenly.
3. Pour the egg mixture into the skillet. Let it sit undisturbed for about 20 seconds until the edges start to set.
4. Gently push the set edges toward the center with a spatula, tilting the pan to let the uncooked eggs flow to the edges. Tip: This creates layers for a tender omelette.
5. When the eggs are mostly set but still slightly runny on top, scatter the mizuna and smoked salmon over one half of the omelette.
6. Fold the other half over the filling and cook for another 30 seconds. Tip: The residual heat will finish cooking the eggs without drying them out.
7. Slide the omelette onto a plate, garnish with chives, and serve immediately.

Great for those who love a creamy interior with a slight bite from the mizuna. Try serving it with a dollop of crème fraîche for an extra layer of richness.

Mizuna and Pear Salad with Walnuts and Blue Cheese

Ready to toss up something fresh? This salad mixes peppery mizuna, sweet pears, crunchy walnuts, and tangy blue cheese for a perfect balance.

Ingredients

• 4 cups of mizuna, washed and dried
• 2 ripe pears, thinly sliced
• 1/2 cup of walnuts, roughly chopped
• 1/4 cup of blue cheese, crumbled
• A splash of olive oil
• A couple of tbsp of balsamic vinegar
• Salt and freshly ground black pepper, just a pinch

Instructions

1. In a large bowl, toss the mizuna with a splash of olive oil until lightly coated.
2. Add the thinly sliced pears and roughly chopped walnuts to the bowl.
3. Sprinkle the crumbled blue cheese over the top.
4. Drizzle with a couple of tbsp of balsamic vinegar for that tangy kick.
5. Season with just a pinch of salt and freshly ground black pepper, then toss everything gently to combine. Tip: Don’t overmix to keep the pears from bruising.
6. Let the salad sit for 5 minutes before serving to allow the flavors to meld. Tip: This rest time is key for the dressing to lightly soften the mizuna.
7. Serve immediately for the best texture and flavor. Tip: For an extra crunch, toast the walnuts in a dry pan over medium heat for 3-5 minutes before adding them to the salad.

Every bite offers a crunch from the walnuts, a burst of sweetness from the pears, and a creamy finish from the blue cheese. Try serving it alongside grilled chicken or as a standalone light lunch.

Mizuna and Mushroom Risotto

Zesty and earthy, this Mizuna and Mushroom Risotto brings a fresh twist to your dinner table. Perfect for when you crave something creamy yet light.

Ingredients

• 1 cup Arborio rice
• 4 cups chicken or veggie broth, kept warm
• a couple of tablespoons olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 8 oz mushrooms, sliced
• a splash of white wine
• a handful of mizuna, roughly chopped
• 1/2 cup grated Parmesan
• salt and pepper to season

Instructions

1. Heat olive oil in a large pan over medium heat. Add onion and garlic, sauté until translucent, about 3 minutes.
2. Add mushrooms, cook until they release their juices and start to brown, around 5 minutes. Tip: Don’t overcrowd the pan for even browning.
3. Stir in Arborio rice, toast for 1 minute until slightly translucent at the edges.
4. Pour in white wine, stir until absorbed. Tip: The wine adds acidity, balancing the dish’s richness.
5. Begin adding warm broth, one ladle at a time, stirring frequently. Wait until each addition is absorbed before adding the next. This takes about 18-20 minutes.
6. When rice is al dente and creamy, fold in mizuna and Parmesan. Season with salt and pepper. Tip: Mizuna wilts quickly, so add it last to preserve its peppery bite.
7. Remove from heat, let sit covered for 2 minutes before serving.

Silky with a slight chew, this risotto’s umami depth pairs wonderfully with a crisp salad. Try topping with a poached egg for extra richness.

Mizuna and Cucumber Sunomono

Fresh and crisp, this Mizuna and Cucumber Sunomono is a light, refreshing dish perfect for warm days. It’s a quick fix that brings a delightful crunch and tang to your table.

Ingredients

• 2 cups of mizuna, roughly chopped
• 1 English cucumber, thinly sliced
• A splash of rice vinegar
• A couple of teaspoons of sugar
• A pinch of salt
• A sprinkle of toasted sesame seeds

Instructions

1. In a large bowl, combine the mizuna and cucumber slices.
2. In a small bowl, whisk together the rice vinegar, sugar, and salt until the sugar dissolves.
3. Pour the dressing over the mizuna and cucumber. Toss gently to coat everything evenly.
4. Let the salad sit for 5 minutes to allow the flavors to meld.
5. Sprinkle toasted sesame seeds on top before serving.

Vibrant and light, this salad offers a perfect balance of sweetness and acidity. Serve it alongside grilled fish or as a standalone appetizer for a refreshing start to any meal.

Mizuna and Tofu Miso Soup

Out of all the quick, nourishing bowls you can whip up, this mizuna and tofu miso soup stands out for its simplicity and depth of flavor.

Ingredients

• 4 cups of water
• a couple of tablespoons of white miso paste
• a splash of soy sauce
• 1 block of silken tofu, cubed
• a handful of mizuna leaves, roughly chopped
• 2 green onions, thinly sliced

Instructions

1. Bring 4 cups of water to a gentle boil in a medium pot.
2. Reduce heat to low and whisk in the miso paste until fully dissolved. Tip: Avoid boiling miso to preserve its probiotics.
3. Add a splash of soy sauce for an extra umami kick.
4. Gently add the cubed tofu to the pot. Simmer for 2 minutes to warm through. Tip: Stirring too hard can break the tofu.
5. Toss in the mizuna leaves and let them wilt for about 30 seconds. Tip: Mizuna cooks quickly, so keep an eye on it.
6. Remove from heat and sprinkle with green onions.

You’ll love the silky tofu against the crisp-tender mizuna, all in a savory, comforting broth. Try topping it with a sprinkle of sesame seeds for crunch.

Mizuna and Beef Tataki Salad

Looking for a fresh twist on your salad game? This Mizuna and Beef Tataki Salad combines peppery greens with seared beef for a light yet satisfying meal.

Ingredients

• 1/2 lb beef tenderloin
• 2 cups mizuna greens
• 1 tbsp soy sauce
• 1 tbsp mirin
• 1 tsp sesame oil
• A splash of rice vinegar
• A couple of garlic cloves, minced
• 1 tsp grated ginger
• A handful of cherry tomatoes, halved
• 1/4 cup thinly sliced red onion

Instructions

1. Heat a skillet over high heat until smoking hot, about 2 minutes.
2. Sear the beef tenderloin for 1 minute on each side for a rare finish. Let it rest for 5 minutes before slicing thinly against the grain.
3. Tip: Don’t move the beef while searing to get a perfect crust.
4. Whisk together soy sauce, mirin, sesame oil, rice vinegar, garlic, and ginger in a small bowl.
5. Toss mizuna greens, cherry tomatoes, and red onion in a large bowl with half the dressing.
6. Tip: Add dressing gradually to avoid soggy greens.
7. Arrange the salad on a plate, top with beef slices, and drizzle with remaining dressing.
8. Tip: Let the beef sit at room temperature for 10 minutes before cooking for even searing.

With the beef slightly warm and the greens crisp, every bite is a mix of textures. Try serving it with a sprinkle of toasted sesame seeds for extra crunch.

Mizuna and Sweet Potato Tempura

Here’s a quick way to enjoy a crispy, flavorful dish that’s perfect for any season. Mizuna and sweet potato tempura combines earthy and peppery flavors in a light, crunchy batter.

Ingredients

• 1 cup of all-purpose flour
• 1 sweet potato, sliced thin
• A handful of mizuna leaves
• 1 egg
• A cup of ice-cold water
• A splash of soy sauce
• A couple of cups of vegetable oil for frying

Instructions

1. Heat the vegetable oil in a deep fryer or large pot to 350°F.
2. Whisk the egg and ice-cold water in a bowl until just combined.
3. Sift the flour into the egg mixture, stirring lightly. Leave some lumps for a crispier texture.
4. Dip the sweet potato slices into the batter, letting excess drip off.
5. Fry the slices in batches until golden, about 2-3 minutes. Don’t overcrowd the pot.
6. Use a slotted spoon to transfer them to a paper towel-lined plate.
7. Quickly dip the mizuna leaves in the batter and fry for about 30 seconds until crisp.
8. Serve immediately with a splash of soy sauce on the side for dipping.

Light and crispy, this tempura offers a delightful contrast between the sweet potato’s soft interior and the mizuna’s peppery bite. Try serving it with a drizzle of honey for an unexpected twist.

Mizuna and Chickpea Curry

Savory and satisfying, this Mizuna and Chickpea Curry is a quick fix for a nutritious meal. Packed with flavors, it’s a weeknight winner.

Ingredients

• 2 cups of cooked chickpeas
• A bunch of mizuna, roughly chopped
• 1 onion, diced
• 2 garlic cloves, minced
• A thumb-sized piece of ginger, grated
• A splash of olive oil
• 1 can of coconut milk
• A couple of tbsp of curry powder
• A pinch of salt
• 1 cup of basmati rice, for serving

Instructions

1. Heat a splash of olive oil in a large pan over medium heat.
2. Add the diced onion, cook until translucent, about 5 minutes.
3. Stir in the minced garlic and grated ginger, cook for another minute until fragrant.
4. Sprinkle in the curry powder, stir to coat the onions, garlic, and ginger.
5. Pour in the coconut milk, bring to a simmer.
6. Add the cooked chickpeas, let everything simmer together for 10 minutes.
7. Throw in the chopped mizuna, stir until just wilted, about 2 minutes.
8. Season with a pinch of salt, adjust if needed.
9. Meanwhile, cook the basmati rice according to package instructions.
10. Serve the curry hot over the cooked rice.

You’ll love the creamy texture and the slight bitterness of the mizuna against the rich curry. Try topping it with a dollop of yogurt for extra creaminess.

Mizuna and Apple Slaw with Yogurt Dressing

Brighten up your meal with this crisp, refreshing slaw that combines the peppery bite of mizuna with the sweet crunch of apples, all tied together with a creamy yogurt dressing.

Ingredients

• 2 cups of thinly sliced mizuna
• 1 large apple, julienned
• A splash of lemon juice
• 1/2 cup of plain yogurt
• A couple of tablespoons of honey
• A pinch of salt
• A dash of black pepper

Instructions

1. In a large bowl, toss the julienned apple with a splash of lemon juice to prevent browning.
2. Add the thinly sliced mizuna to the bowl with the apple.
3. In a small bowl, whisk together the plain yogurt, honey, a pinch of salt, and a dash of black pepper until smooth. Tip: Adjust honey based on how sweet you like your dressing.
4. Pour the yogurt dressing over the mizuna and apple mixture. Tip: Start with half the dressing, you can always add more.
5. Toss everything together until well coated. Tip: Use your hands for a gentler mix that keeps the greens intact.
6. Let the slaw sit for 5 minutes before serving to allow the flavors to meld.

Enjoy the contrast of textures from the crisp apples and tender mizuna, with the dressing adding a creamy, tangy finish. Perfect as a side or piled high on a sandwich for extra crunch.

Mizuna and Duck Breast Salad with Raspberry Vinaigrette

Craving something fresh yet indulgent? This salad combines peppery mizuna with rich duck breast, all dressed in a tangy raspberry vinaigrette.

Ingredients

• 2 duck breasts, skin on
• 4 cups of mizuna greens
• 1/2 cup of fresh raspberries
• 1/4 cup of olive oil
• 2 tbsp of balsamic vinegar
• 1 tbsp of honey
• A pinch of salt and pepper
• A splash of water

Instructions

1. Preheat your oven to 375°F.
2. Score the duck breast skin in a criss-cross pattern, being careful not to cut into the meat.
3. Season both sides of the duck breasts with salt and pepper.
4. Heat a skillet over medium heat. Place the duck breasts skin-side down and cook for 6 minutes until the skin is crispy and golden.
5. Flip the duck breasts and cook for another 2 minutes.
6. Transfer the skillet to the oven and roast for 8 minutes for medium-rare. Let rest for 5 minutes before slicing.
7. While the duck rests, mash half the raspberries in a bowl. Whisk in olive oil, balsamic vinegar, honey, and a splash of water until smooth.
8. Toss the mizuna greens with the vinaigrette in a large bowl.
9. Divide the salad onto plates, top with sliced duck breast, and garnish with the remaining raspberries.

Great for a dinner that feels fancy without the fuss. The duck’s richness pairs perfectly with the salad’s brightness. Try serving it with a crisp white wine to elevate the meal.

Conclusion

Vibrant and versatile, this roundup of 18 mizuna recipes is your ticket to healthy, flavorful meals. Whether you’re a seasoned chef or a kitchen newbie, there’s something here to inspire your next dish. Don’t forget to try these recipes, share your favorites in the comments, and pin this article to your Pinterest board for easy access to delicious, nutritious eating. Happy cooking!