Chinese Mustard Green Soup

Chinese Mustard Green Soup recipe videos

Chinese Mustard Green Soup is a light, savory, and often tangy broth-based soup featuring tender mustard greens (jie cai) as the star ingredient. It typically includes a simple broth, sometimes enriched with garlic, ginger, or a touch of sesame oil, and may contain additions like tofu, mushrooms, or thin slices of pork. This comforting dish is a staple in home-style Chinese cooking, particularly popular in regions like Jiangsu and Zhejiang, and is often enjoyed for its refreshing and palate-cleansing qualities.

🍽️ Nutrition at a glance

This soup is generally low in calories, fat, and carbohydrates, with a modest amount of plant-based protein. It is an excellent source of vitamins A, C, and K, as well as minerals like calcium and iron, making it a nutrient-dense addition to a meal.

Nutrition breakdown

Calories	45 kcal
Protein	3.5 g
Carbs	4 g
Fat	1.5 g
Fiber	2 g
Sugar	1.5 g
Sodium	480 mg
Vitamin A	3500 IU
Vitamin C	35 mg
Vitamin K	120 mcg
Calcium	100 mg
Iron	1.5 mg
Potassium	250 mg
Folate	50 mcg
Manganese	0.3 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, mustard green soup is often associated with the concept of 'clearing heat' in Traditional Chinese Medicine, valued for its potential to aid digestion and counterbalance richer, oily foods in a meal. Nutritionally, the mustard greens themselves are a cruciferous vegetable known for their glucosinolates, which are compounds studied for their potential health benefits.