Assamese Mustard Greens Stir-Fry
A simple, rustic stir-fry from Assam where tender mustard greens are cooked with garlic and minimal spices, letting the natural peppery bite of the greens shine through. Lightly finished with a drizzle of mustard oil, this dish is a staple in every Assamese home and pairs beautifully with steamed rice.
For 4 servings
- prep
Prep the mustard greens.
1.Wash the mustard greens thoroughly under running water to remove all dirt.2.Drain well and chop the leaves and tender stems finely.3.Set aside in a colander to drain any excess water. - saute
Start cooking in mustard oil.
1.Heat mustard oil in a kadhai or wok over medium heat until it reaches smoking point.2.Let the oil cool slightly, then add the chopped garlic.3.Sauté the garlic for about 30 seconds until fragrant and just starting to turn golden. - saute
Wilt the greens.
1.Add the slit green chilies and stir for a few seconds.2.Add the chopped mustard greens and stir well to coat with the garlic-chili oil.3.Cook uncovered on medium heat, stirring occasionally, for 8 to 10 minutes until the greens wilt completely and any water released has evaporated. - saute
Season and finish the stir-fry.
1.Sprinkle salt over the wilted greens and mix well.2.Continue to cook for another 2 minutes until the greens are tender and dry.3.Remove from heat. - serve
Serve hot.
1.Transfer to a serving bowl.2.Drizzle a few drops of raw mustard oil on top for aroma, if desired.3.Serve with steamed rice, dal, and a wedge of lemon on the side.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Use only the tender parts of the mustard green stems; woody ends are too fibrous.
- 2Always heat mustard oil to its smoking point to mellow its pungency, then let it cool slightly before adding garlic.
- 3Do not overcrowd the greens in the wok; they need room to wilt evenly.
- 4Cook uncovered to allow all released water to evaporate, preventing a soggy stir-fry.
- 5Finish with a drizzle of raw mustard oil just before serving to boost the authentic aroma.
- 6Leftovers keep well refrigerated for 2 days; reheat in a dry pan to avoid excess moisture.
Adapt it for your goals.
Lower-heat
Remove the green chili seeds or use just 1 chili for a milder version that still retains aromatic warmth.
protein boostProtein-boost
Add 100g of crumbled panir or small cubes of fried tofu in step 3 for a heartier, protein-rich meal.
veganVegan
This recipe is naturally vegan — just ensure the mustard oil is from a vegan source and serve with rice.
spicy garlickySpicy-garlicky
Double the garlic and add 1/2 tsp of red chili flakes along with the green chilies for an extra punch.
Why this is on our healthy list.
Rich in Vitamin K
Mustard greens are an excellent source of vitamin K, which supports bone health and normal blood clotting.
High in Dietary Fiber
The greens provide a good amount of fiber, aiding digestion and promoting a feeling of fullness.
Low in Calories
This stir-fry is naturally low in calories, making it a light yet nourishing addition to a meal.
Antioxidant-Rich
Garlic and mustard greens contain various antioxidants that help combat oxidative stress and support overall immunity.
Frequently asked questions
You can, but the signature pungent, nutty flavor of the dish comes from mustard oil. If using neutral oil, add 1/2 tsp of mustard seeds to the hot oil as a compromise.
