Savory and Healthy Mulberry Leaf Salad Recipe
How to Make Delicious Mulberry Leaf Salad, Excellent for Diabetes Prevention
I recently picked some tender young mulberry leaves from a wild mulberry tree during an outing with friends and made them into a salad. It turned out incredibly savory and delicious! Mulberry trees are valuable not only for their fruit but also for their leaves and roots, used as food and medicine. Mulberry leaves, in particular, are known to aid in blood sugar management, making them beneficial for individuals with diabetes. They are also rich in protein and vitamins. While mulberry leaves can be used in various ways like making salads, enzymes, teas, or even wine, I never imagined they would taste this nutty and pleasant in a salad. I even mixed in some young mulberry fruits, which added a delightful chewy texture. This dish is perfect for adding a healthy and flavorful touch to your meal.
Main Ingredients- Young Mulberry Leaves: 2 handfuls (approx. 100g)
- Crab Roe Soy Sauce: 1/2 Tbsp
- Anchovy Fish Sauce: 1/3 Tbsp
- Savory Perilla Oil (Deulgireum): 1 Tbsp
- Toasted Sesame Seeds: 1/2 Tbsp
For Sanitizing Mulberry Leaves- Clean Water: 500ml
- Vinegar: 1 Tbsp
For Blanching Mulberry Leaves- Plenty of Water: 500ml
- Coarse Salt: 1/2 Tbsp
- Clean Water: 500ml
- Vinegar: 1 Tbsp
For Blanching Mulberry Leaves- Plenty of Water: 500ml
- Coarse Salt: 1/2 Tbsp
Cooking Instructions
Step 1
First, carefully remove any debris such as small twigs, dirt, or dust that may be attached to the mulberry leaves. Clean ingredients are the foundation of delicious food.
Step 2
Place the cleaned mulberry leaves in a bowl. Add 1 Tbsp of vinegar to 500ml of water and soak the leaves for about 20 minutes. This process effectively removes impurities and enhances sanitization.
Step 3
Rinse the sanitized mulberry leaves thoroughly under running water multiple times until the water runs clear. This ensures a clean taste without any bitterness or astringency. Drain the leaves well in a colander.
Step 4
Bring 500ml of water to a rolling boil in a pot for blanching. Add 1/2 Tbsp of coarse salt to the boiling water. Adding salt helps to maintain the vibrant green color of the leaves and shortens the blanching time, minimizing nutrient loss.
Step 5
Once the water is boiling, add the prepared mulberry leaves and blanch for just about 1 minute. Be careful not to over-blanch, as this can make them mushy and impart bitterness. Young, freshly picked leaves require only a short blanching time to retain their crisp texture.
Step 6
Immediately remove the blanched mulberry leaves and rinse them thoroughly in cold water to cool them down. Rinsing in cold water helps preserve their crispness. When squeezing out the water, gently press the leaves between your palms rather than wringing them forcefully, to avoid mashing them.
Step 7
Arrange the drained mulberry leaves on a large plate. Add 1/2 Tbsp of crab roe soy sauce, 1/3 Tbsp of anchovy fish sauce, 1 Tbsp of savory perilla oil, and 1/2 Tbsp of toasted sesame seeds. Now, gently mix everything together with your hands. Ensure the seasonings are evenly distributed throughout the leaves for a perfectly seasoned Mulberry Leaf Salad!
