• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
X
  • Start Here
    • Transform Your Body
    • Weightlift for weight loss
    • How to lose 20 pounds in 3 months
    • Clean Eating for Beginners
    • The Obesity Code summary
  • Workouts
    • Strength Training for Men Over 50
    • 5×5 Workout for Over 50
    • Calisthenics Workout Plan for Beginners
    • Bodybuilding over 50 workout routine + PDF
    • The Best at Home Dumbbell Workout
    • 3×5 workout program
  • Exercises
    • Deadlifts
      • Deadlift muscles worked
      • Benefits of deadlifts
    • Squats
      • Squat muscles worked
      • Benefits of squats
    • Bench Press
      • Bench Press Muscles & Benefits
    • Chin-Ups / Pull-Ups
      • Pull Ups benefits, muscles worked
      • Neutral grip pull-ups muscles worked
    • Push-ups
      • Pushup muscles worked
      • Benefits of pushups
      • Exercises to Improve Pushups
  • Body Transformation
    • Getting Fit at 50 before and after photos
    • How deadlifts change your body
    • 12-week body transformation plan
    • Swimming body transformation
    • How Rucking Changes Your Body
  • Equipment
    • Weightlifting
      • Elbow Sleeves
      • Knee Sleeves
      • Gifts for Weightlifters
      • Bumper Plates
      • Dumbbells
      • Weight Benches
      • Cable Machines
      • Best shoes for squats & deadlifts
      • Deadlift bars
      • Best lifting straps
    • Calisthenics
      • Weighted Vests
      • Resistance Bands
      • Power Towers
    • Supplements
      • Best Protein Powders
      • Supplements for Men Over 50
      • Multivitamins for Men Over 50
      • Best Budget Probiotics
    • Cardio
      • Best Air Bikes
      • Rowing Machines Under 500
      • Walking Shoes for Men
      • Compact Treadmills
      • Treadmills for a Heavy Person
      • Recumbent Bikes
      • Budget Ellipticals

Hashi Mashi

Fitness Tips for Your Mind and Body

  • Start Here
    • Transform Your Body
    • Weightlift for weight loss
    • How to lose 20 pounds in 3 months
    • Clean Eating for Beginners
    • The Obesity Code summary
  • Workouts
    • Strength Training for Men Over 50
    • 5×5 Workout for Over 50
    • Calisthenics Workout Plan for Beginners
    • Bodybuilding over 50 workout routine + PDF
    • The Best at Home Dumbbell Workout
    • 3×5 workout program
  • Exercises
    • Deadlifts
      • Deadlift muscles worked
      • Benefits of deadlifts
    • Squats
      • Squat muscles worked
      • Benefits of squats
    • Bench Press
      • Bench Press Muscles & Benefits
    • Chin-Ups / Pull-Ups
      • Pull Ups benefits, muscles worked
      • Neutral grip pull-ups muscles worked
    • Push-ups
      • Pushup muscles worked
      • Benefits of pushups
      • Exercises to Improve Pushups
  • Body Transformation
    • Getting Fit at 50 before and after photos
    • How deadlifts change your body
    • 12-week body transformation plan
    • Swimming body transformation
    • How Rucking Changes Your Body
  • Equipment
    • Weightlifting
      • Elbow Sleeves
      • Knee Sleeves
      • Gifts for Weightlifters
      • Bumper Plates
      • Dumbbells
      • Weight Benches
      • Cable Machines
      • Best shoes for squats & deadlifts
      • Deadlift bars
      • Best lifting straps
    • Calisthenics
      • Weighted Vests
      • Resistance Bands
      • Power Towers
    • Supplements
      • Best Protein Powders
      • Supplements for Men Over 50
      • Multivitamins for Men Over 50
      • Best Budget Probiotics
    • Cardio
      • Best Air Bikes
      • Rowing Machines Under 500
      • Walking Shoes for Men
      • Compact Treadmills
      • Treadmills for a Heavy Person
      • Recumbent Bikes
      • Budget Ellipticals
Home » Get Lean With Nepali Mustard Greens – Easy Recipe

Get Lean With Nepali Mustard Greens – Easy Recipe

Last updated February 6, 2025 by Rich "Hashi Mashi" NASM-CPT

7 shares
  • Share
  • Tweet
  • Email

Nepali Mustard Greens Recipe – Introduction

This Nepali mustard greens recipe is a welcome addition when you want to add more real food to your menu.

The challenge for many overweight Americans is knowing how to prepare and cook real food.

Learning how to cook dark green leafy vegetables can dramatically improve your health, and help you achieve your body transformation goals to get leaner and stronger.

One of the most powerful dark leafy green vegetables on the planet is the humble mustard plant.

It would not be surprising if you never even heard of mustard greens, let alone a Nepali mustard greens recipe.

Being unfamiliar with whole real foods is a common by-product of growing up on colorfully packaged and processed convenience foods.

But, growing up in Kathmandu, the Himalayan Kingdom at that time, we mostly ate vegetarian food for two reasons, culture and cost.

We occasionally had chicken, which is considered meat, once a month, as well as goat cooked with a variety of sauces.

Nepali mustard greens recipe Image Credit Deep Harvest Farm
This is exactly what the mustard greens in my father’s garden looked like – Image Credit Deep Harvest Farm¹

Mustard Greens in Kathmandu, Nepal

My father’s house had a backyard where my parents grew seasonal vegetables and there were fruit trees such as guava, plum, and grapefruit.

I saw my mother and father plant, grow, and tend our private garden, a common practice in Nepal.

Of the many vegetables, they grew, one of my favorites was mustard greens, whose brilliant green leaves create a  simple and delicious side dish to have with rice for several months.

And mustard greens are not only one of my favorites, but holds a special place in the heart of many Nepalis, as you can see from this photo of mustard greens for sale in a typical Nepali market:

raayo ko saag green leafy vegetables in Nepali mustard greens recipe Image Credit lifeofus.net
Raayo ko saag green leafy vegetables in Nepali mustard greens recipe Image Credit Lifeofus.net ²

You just pluck/snap the outer bigger leaves and leave the smaller delicate leaves to fully develop before they are plucked, and there is yet another layer inside of it that starts growing.

This process of plucking the larger outer leaves, and letting the smaller delicate leaves mature, goes on for a few months.

This is where you can find mustard greens in Kathmandu – the fruit and vegetable market

But where do you find mustard greens in America?

Southern Giant Curled Mustard Greens

When I first saw Southern Giant Curled Mustard Greens in the United States, I did not recognize them, because they look very different from the variety we grew in Nepal.

But, after cooking them, I was so happy to again experience the hearty aroma, texture, and flavors of my youth in Kathmandu.

One of the most common varieties of mustard greens grown in the U.S. is Southern Giant, and you can find them in a Whole Foods market near you, or have them delivered through Amazon.

Typically, you will see the mustard greens arranged in the vegetable section near Kale, Swiss Chard, and Broccoli.

The Southern Giant curled mustard greens will look like this on the shelf:

Southern Giant Curled Mustard Greens Whole Foods Image Credit HashiMashi.com
Southern Giant Curled Mustard Greens Whole Foods Image Credit Hashimashi.com

Buy a couple of stalks and follow this simple and delicious recipe that my mother taught me in Nepal:

Nepali Mustard Greens Recipe Ingredients

  • 5 big leaves (approximately 2 stalks) of mustard greens
  • a tablespoon olive oil
  • 1/2 teaspoon coriander powder
  • salt to taste
  • one half lemon to squeeze into juice
  • a half teaspoon crushed dry red chili flakes

How to Cook Mustard Greens

Prep time: 5 minutes Cook time: 20 minutes

  1. Thoroughly wash mustard green leaves
  2. Cut into pieces or you can tear them into pieces
  3. Heat one tablespoon olive oil
  4. Put crushed and dried red chili flakes into hot olive oil
  5. When the chilis become black put in half a teaspoon of coriander powder and immediately after coriander put in the washed greens into the pan
  6. Add salt and squeeze the juice of  1/2 lemon
  7. Cook for 20 minutes on medium-high

Nepali Mustard Greens Recipe – Final Thoughts

The mustard plant is not only used for mustard seed, mustard oil, and your former favorite condiment on hot dogs.

Leafy green vegetables are a powerhouse of nutrition value and mustard greens should be treasured by you as they are in Nepal.

In this post, you will learn an authentic Nepali mustard greens recipe passed down for generations in the shadows of Mount Everest.

It might take a little time till you get accustomed to its hearty and savory taste, but once you do, you will have another leafy green vegetable recipe to get lean, build muscle, and impress your friends and family at the same time.

What’s Next

Now you know how to prepare a nutritious and delicious vegetable that can serve as a side dish to any meal.

Without vegetables, it is very difficult to finally beat obesity and change your body from fat to fit.

If there is one thing you should remember from this post, it is this – make sure to eat raw and cooked real vegetables every day.

Also, you will be more successful in achieving your body transformation goals if you follow a system that works.

  • Use this free guide to lose 20 pounds in 3 months and incorporate the lifestyle changes that will get you to your ideal weight goal.
  • Also, start a 12-week beginner deadlift program as soon as you can.

Between eating real food, and one of the best strength training exercises on the planet, you can dramatically change your body.

Even you will not recognize yourself.

Related Posts:

  • How to Cook Asparagus on the Stove Nepali Style
  • 15 Spectacular Broccoli Benefits You Need to Know
  • Just Eat Real Food Daily; The Secret to Change Your Body Fast
  • Ultra-Processed Food Horror Show

Footnotes:

¹ The Last Mustard Standing After Several Hard Frosts – Green in Snow Seeds

² https://lifeofus.net/blog/2018/03/13/hariyo-saag-green-leafy-vegetables-in-nepal/

7 shares
  • Share
  • Tweet
  • Email

Filed Under: Body Transformation

About The Author

Rich Hashimashi AuthorRich "Hashi Mashi" is a NASM-CPT, CNC and Integrative Nutrition Health Coach. At 55, he lost 75 pounds in 6 months, and discovered if you change your body, you can change your life. Ready to reignite your fitness? Start Your Body Transformation Journey Here.

Get Your FREE Body Transformation Guide

Primary Sidebar

Body Transformation Guides

  • Body Transformation: the Ultimate Guide
  • Strength Training for Men Over 50 + Workout
  • Minimalist Training Home Workout Guide
  • 8-Week Bodybuilding Over 50 Routine + PDF
  • 12-Week Body Transformation Workout Plan

Recent Posts

  • Best Shoes for Squats and Deadlifts: Top 7 for 2025
  • Best Weighted Vests for Fitness Workouts in 2025
  • 5 Best Deadlift Shoes On The Market In 2025
  • 5 Best Deadlift Shin Guards on the Market in 2025
  • The 5 Best Budget Power Racks for Home Workouts

Footer

Change Your Body

Recent Posts

  • Best Shoes for Squats and Deadlifts: Top 7 for 2025
  • Best Weighted Vests for Fitness Workouts in 2025
  • 5 Best Deadlift Shoes On The Market In 2025
  • 5 Best Deadlift Shin Guards on the Market in 2025
  • The 5 Best Budget Power Racks for Home Workouts
  • 5 Best Budget Recumbent Exercise Bikes for Home in 2025
  • 26 Best Gifts for Weightlifters in 2025
  • 6 Best Minimalist Training Shoes for Lifting and Running in 2025
  • 8 Best Walking Shoes for Overweight Men in 2025
  • Why Use Deadlift Slippers + The 10 Best In 2025

Change Your Life

Change Your Life

  • Body Transformation
  • Clean Eating
  • Diet and Weight Loss
  • Equipment
  • Exercises
  • Motivation
  • NASM Certification
  • Pushups
  • Squats
  • Workouts

Follow Hashi Mashi

Pinterest   Facebook

The Fit Apprentice® is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Never Give Up

Remember when you were
in shape back in the day?

Do you think that transforming your
physique is a pipe dream?

You are in the right place if you want
to learn how to get fit, change your
body, and change your life.

But do not know where to start.

Here is how...
Start Here
  • About
  • Privacy policy
  • Affiliate link disclosure
  • Terms of use
  • Contact

Hashimashi.com's content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited.



Copyright © 2012–2025 The Fit Apprentice® Blog powered by hashimashi.com - Hosted on BigScoots
DMCA.com Protection Status