As winter sets in across Pakistan, especially in Punjab and Khyber Pakhtunkhwa, one traditional dish begins to dominate kitchens and vegetable markets alike: ‘Sarson ka saag” mustard greens.
Known locally as ‘sarson ka saag’, this iconic winter preparation is cooked and enjoyed with great enthusiasm, particularly in Punjab, Khyber Pakhtunkhwa, and most notably in the Potohar region.
This traditional dish is cooked and admired in the Potohar region, including Gujar Khan, Attock, Chakwal, Hasan Abdal, and many other areas of the Punjab province.”
Prepared simply and enriched with homemade butter or desi ghee and served ‘Makki ki Roti’ (corn roti) provided essential nourishment to labourers working long hours in the fertile fields.
Traditionally, saag is cooked without heavy spices. A simple combination of mustard greens, spinach, fenugreek, green chilies, ginger, and salt is slow-cooked in water over low heat. The mixture is stirred continuously, often by hand until it reaches a soft, creamy consistency.
Guests are welcomed with this dish, and women often prepare saag for one another as a gesture of love and sharing.
Beyond its cultural importance, mustard greens are also valued for their impressive health benefits. According to recent reports, mustard leaves have been used for centuries not only as food but also for medicinal purposes.
Traditionally, they have been considered antiseptic, helpful for wound healing, kidney health, blood purification, and relief from coughs and sore throats.
Modern research supports many of these traditional beliefs. Studies show that mustard greens contain higher levels of vitamin A than spinach and more vitamin C than many commonly consumed vegetables. They are rich in antioxidants such as beta-carotene, which help protect skin, reduce the risk of diabetes, and prevent cellular damage linked to heart disease, joint disorders, and dementia.
Mustard greens are also packed with essential nutrients, including vitamins B1, B3, B6, K, A, and C, as well as calcium, potassium, iron, zinc, phosphorus, protein, fiber, and carbohydrates. Nutrition experts note that regular consumption of green leafy vegetables significantly lowers the risk of heart disease and strengthens the immune system. Medical experts further suggest that mustard greens may be beneficial in managing conditions such as jaundice, heat-related fever, melancholy, and kidney stones.
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