Mustard Greens and Papaya Salad – A Refreshing Twist from Southeast Asia
This vibrant and refreshing salad is inspired by the bold, fresh flavors of Southeast Asian cuisine, where dishes like green papaya salad are beloved in countries like Thailand, Laos, and Vietnam. In this version, we mix things up with crisp, peppery mustard greens and sweet, juicy papaya—an irresistible combo that’s both light and satisfying.
It’s a nutrient-packed dish that’s perfect for a quick lunch or a healthy side for dinner. Tossed with crunchy scallions, tomatoes, chilies, and a zesty lime-based vinaigrette (or your favorite dressing), this salad brings the heat, the sweetness, and the crunch. Traditionally enjoyed with sticky rice or grilled chicken, it also stands strong on its own for a wholesome, flavor-packed bite.
Vegan or gluten-free? No problem. Simply substitute fish sauce with a gluten-free soy sauce or tamari, or try coconut aminos for a hint of sweetness. This salad is incredibly flexible and easy to adapt for all types of eaters.
Why You’ll Love This Mustard Greens and Papaya Salad
This salad is more than just pretty on a plate—it’s a powerhouse of flavor and nutrition. Here’s why it deserves a spot in your meal rotation:
- Flavor Harmony: The slight bitterness of mustard greens pairs beautifully with the juicy sweetness of ripe papaya. It’s crunchy, refreshing, and just the right amount of spicy and sweet—a perfect combo, especially on a warm day.
- Nutrient-Dense Goodness: Mustard greens and papaya are loaded with vitamins A, C, and K, calcium, iron, and fiber. Mustard greens also bring antioxidants and anti-inflammatory properties to the table, while papaya adds a boost of digestive enzymes.
- Total Versatility: Enjoy it as a light standalone dish, a side to your favorite grilled meat or seafood, or even tucked into wraps and sandwiches for a tropical twist.
Health Benefits of Papaya
Papaya is not only a delicious tropical fruit but also a nutritional powerhouse, offering a variety of health benefits that support overall well-being.
- Improved Digestion: Papaya contains natural digestive enzymes, specifically papain, that help break down food and improve digestion. It’s especially beneficial for those dealing with indigestion, constipation, or heartburn.
- Reduced Risk of Cancer: Rich in antioxidants, papaya helps protect cells from damage and may reduce the risk of certain cancers, such as colorectal, breast, and pancreatic cancer.
- Improved Heart Health: Papaya is an excellent source of potassium, which plays a vital role in regulating blood pressure. Its antioxidants also protect the heart from damage, potentially lowering the risk of heart disease and stroke.
- Increased Immunity: High in vitamin C, papaya helps boost the immune system, fight infections, and promote wound healing.
- Better Skin Health: The antioxidants in papaya protect skin from damage, while the enzymes help exfoliate dead skin cells, promoting a healthy, glowing complexion.
- Reduced Inflammation: Papaya has anti-inflammatory properties that can reduce inflammation in the body, helping to prevent chronic conditions like heart disease, arthritis, and cancer.
Although papaya offers numerous health benefits, it is important to note that pregnant women should avoid it, as it may induce labor.
Health Benefits of Mustard Greens
Mustard greens are an incredibly nutritious leafy green with many health-promoting properties. These greens are low in calories and packed with a wide range of vitamins, minerals, and antioxidants.
- Rich in Antioxidants: Mustard greens are loaded with antioxidants such as flavonoids, beta-carotene, and vitamin C, which help protect the body against oxidative stress and support overall immune health.
- Supports Heart Health: The high levels of vitamin K in mustard greens help reduce inflammation and promote proper blood clotting. Additionally, the fiber in these greens can support healthy cholesterol levels, reducing the risk of heart disease.
- Bone Health: Mustard greens are an excellent source of vitamin K, which is crucial for bone health and calcium absorption. It helps maintain strong bones and may reduce the risk of fractures.
- Anti-Inflammatory Benefits: Mustard greens contain compounds that have anti-inflammatory effects, potentially helping to reduce inflammation throughout the body and decreasing the risk of chronic diseases.
- Promotes Detoxification: Rich in fiber, mustard greens help with detoxifying the body by aiding digestion and promoting regular bowel movements. This can lead to improved overall digestive health.
Mustard greens’ slightly bitter taste adds depth to dishes and complements sweeter ingredients like papaya, making them a perfect combination in a refreshing salad.
The ingredients you will need
- Fresh Mustard Greens: Mustard greens are a leafy green vegetable that is related to broccoli, cauliflower, and cabbage. They have a slightly sharp, peppery flavor that is similar to arugula or watercress. Mustard greens are a good source of vitamins A, C, and K, as well as calcium, iron, and fiber. They also contain antioxidants and anti-inflammatory compounds.
- Papaya: Papaya is a tropical fruit characterized by its sweet, musky flavor. It is a good source of vitamins A, C, and E, as well as potassium, fiber, and digestive enzymes. Papaya also contains antioxidants and anti-inflammatory compounds.
- Scallion: Scallions, also known as green onions, are a type of onion that has a mild, oniony flavor. They are a good source of vitamins A, C, and K, as well as potassium and fiber. Scallions also contain antioxidants and anti-inflammatory compounds.
- Salt and Pepper: Salt and pepper are two of the most commonly used seasonings in cooking. Salt enhances the flavor of food, while pepper adds a bit of heat and complexity.
- Salad Dressing: Salad dressing is a liquid that is used to dress salads. There are many different types of salad dressing available, including vinaigrette, ranch, and Caesar dressing. Salad dressing can be used to enhance the flavor of the salad and make it more moist.
Overall Flavor of the Salad
The overall flavor of the salad is likely to be slightly sweet and peppery, with a bit of oniony flavor from the scallions. The salt and pepper will enhance the salad’s flavor, and the salad dressing will add flavor and moisture.
The specific flavor of the salad will also depend on the type of salad dressing used. For example, a vinaigrette dressing adds a touch of acidity and brightness to the salad, while a ranch dressing adds a hint of creaminess and richness.
Notes and Tips
- Make sure the mustard greens are fresh and crisp. If the mustard greens start to wilt, they will be bitter and unpleasant to eat.
- Cut the papaya into small dice. This will make the salad easier to eat and allow the flavors to mingle.
- Chop the scallions finely. This will help them to distribute evenly throughout the salad and prevent them from being overwhelmed.
- Don’t overdress the salad. A drizzle of salad dressing is all you need.
- Serve the salad immediately. The salad will start to wilt if it sits out for too long.
Here are some additional tips:
- If you don’t have a salad spinner, you can dry the mustard greens by wrapping them in a paper towel and spinning them around.
- Add a dash of hot sauce or sriracha to the dressing for a spicier salad.
- Add a dollop of yogurt or mayonnaise to the dressing for a creamier salad.
- To make the salad ahead of time, combine the mustard greens, papaya, and scallions in a bowl. Cover the bowl and refrigerate until ready to serve. Just before serving, toss the salad with the salad dressing.
Pair It With:
Here are some perfect pairing dishes that complement the Mustard Greens and Papaya Salad for a complete, flavorful meal. These dishes, all inspired by the rich flavors of Caribbean cuisine, provide a perfect balance of savory, sweet, and spicy elements that enhance the freshness of the salad.
Pro Tip: These pairings offer a mix of light, hearty, savory, and sweet dishes that will complement the mustard greens and papaya salad perfectly. Whether you’re looking for a protein-packed main course, a comforting side dish, or a vegan alternative, these Caribbean-inspired recipes create a satisfying and flavorful meal.
The salad is also low in calories and fat, making it a good choice for people trying to lose or maintain a healthy weight.
Mustard Greens and Papaya Salad
Equipment
- Large salad bowl
- Salad tongs or serving spoons
Ingredients
- 12 oz. Fresh Mustard Greens washed and shredded
- 1 ½ cup Papaya diced
- 1 scallion chopped finely
- Salt and pepper to taste
- Salad dressing of your choice
Instructions
- Prepare the Greens: Place the chopped mustard greens in a large salad bowl.
- Add Papaya: Gently fold in the papaya cubes.
- Dress the Salad: Drizzle with olive oil and lemon juice.
- Season: Add salt, pepper, and chili flakes if using. Toss gently to combine.
- Serve: Enjoy immediately as a fresh side or light main dish.
Notes
Nutrition
Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.
Nutrition info is automatically generated and provided as a courtesy and as an estimate only.
Corn Allergy:
Always choose ingredients without corn or corn derivatives.
Originally published November 6, 2015. Revised and updated.
