I am partial to Southern comfort foods thanks to my Arkansas-born mother, who prepared her trademark savory grits and greens on a regular basis when I was growing up. This completely plant-based (vegan), gluten-free version of the dish marries these two Southern staples into one easy, nutrient-packed casserole. The bitter greens and caramelized onions partner with the creamy grits beautifully. Add a side of stewed black-eyed peas and you’ve got a plant-powered match made in heaven. The hefty dose of greens puts this meal off the charts with bone-loving nutrients, such as calcium and vitamin C. Many traditional dishes, such as this one, are naturally based on wholesome plants, reminding us to explore and celebrate the healthfulness of past foodways.
Check out my blog about the history of this recipe and my mom’s Southern roots here. And read about taking my parents back to their childhood farms in my blog here.
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Grits Smothered with Mustard Greens
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Author: The Plant-Powered Dietitian
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Total Time: 15 minutes
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Yield: 8 servings
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Diet: Vegan
Description
Learn how to make classic Southern-style grits with mustard greens in this completely plant-based (vegan), gluten-free, healthful recipe which can be prepared in 15 minutes.
- 3 cups water
- 1 cup uncooked corn grits (also called polenta)*
- 1 reduced sodium vegetable bouillon cube, gluten-free
- 3/4 cup plant-based milk, plain, unsweetened
- 1 tablespoon extra virgin olive oil
- 1 large onion, diced
- 2 medium garlic cloves, minced
- Pinch of cayenne pepper**
- 1 teaspoon celery salt
- ½ teaspoon dry mustard
- 2 bunches (about 1 pound 4 ounces total) mustard greens, coarsely chopped
- 1 tablespoon sesame seeds, toasted
- In a small covered pot over high heat, bring 3 cups of water to a boil. Reduce the heat to medium, add the grits and vegetable bouillon, and stir with a whisk until smooth. Cover the pot and cook for 6 minutes, stirring frequently with a whisk to prevent sticking or lumping. Stir in the plant-based milk, cook for approximately 2 minutes, cover, and remove the pot from the heat. Set aside.
- While the grits are cooking, heat the olive oil in a very large skillet or sauté pan. Add the onion and sauté for 3 minutes. Add the garlic, cayenne, celery salt, and mustard, and sauté for an additional 3 minutes. Pile the sliced mustard greens into the pan and cook for an additional 4 to 5 minutes, until the greens are just wilted, tender, but bright green. Allow the greens to reduce in volume before you start stirring.
- Pour the hot grits into a large casserole dish or serving dish. Cover with the cooked greens and sprinkle with toasted sesame seeds. Serve immediately.
Notes
*Look for whole grain grits (such as Bob’s Red Mill) made from whole corn, rather than degerminated corn. Some brands of grits call for different amounts of water; adjust the water as necessary according to package directions.
**Adjust the amount of cayenne pepper based on your preference.
Variations: Try wild greens, such as dandelion greens, lamb’s quarters, sorrel, or chickweed, in this recipe. You may require more or less cooking time in step 2, depending on the type of green.
Learn more about foraging greens here.
Star nutrients: Folate (30% DV), vitamin A (142% DV), vitamin C(156% DV), vitamin K (393% DV), calcium (19% DV), iron (12% DV), manganese (18% DV), potassium (11% DV)
This recipe is from Plant-Powered for Life by Sharon Palmer, RDN
Prep Time: 8 minutes
Cook Time: 10 minutes
Category: Breakfast
Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 128
- Sugar: 1 g
- Sodium: 223 mg
- Fat: 3 g
- Carbohydrates: 21 g
- Fiber: 4 g
- Protein: 4 g
Keywords: vegan grits, grits recipe, healthy grits recipe, vegan southern food
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