Radish Greens 101 – The Basics
About Radish Greens
Radish greens are the leafy tops of the radish plant. The radish is a small root crop that is a colorful and spicy addition to salads and other raw and cooked dishes. Most grocery stores carry radishes, either in bags with the leaves cut off, or with the leaves still attached to the radish bulb and tied in bunches. Some grocery stores will carry both options.
Radishes are members of the Brassicaceae or cruciferous family of vegetables and leafy greens. Both the bulbous roots and leafy greens are edible and nutritious. The leaves can be enjoyed as mature greens, microgreens, or as radish sprouts. Radish greens are commonly eaten as a vegetable in Korea and China. The greens have a spicy flavor, similar to their roots, and have been described as having a flavor similar to mustard greens. The flavor can range from slightly bitter to earthy and spicy. When cooked, they are often prepared in a similar way as other leafy greens. Radish microgreens can be used as garnishes on salads, slaws, or sandwiches.
Radishes are native to Asia and are believed to have been growing wild in areas of China and Central Asia. Ancient Egyptians and Greeks consumed radishes as a medicinal aid and natural remedy. The roots were also being cultivated during ancient times to improve flavor and appearance. Early radishes were large, tough, and elongated. As demand increased, breeders developed smaller varieties, including red radishes. Eventually, radishes were introduced to the New World and were planted in North America, Mexico, and the Caribbean. Today, red radish varieties are grown worldwide and are popular for their ease of preparation and mildly spicy, peppery flavor.
Nutrition and Health Benefits
Radish greens are an excellent source of Vitamins K and C, with one cup of the cooked greens providing 171% of the Daily Value of Vitamin K and 77% of the Daily Value of Vitamin C. They also provide a lot of Vitamin B6, magnesium, phosphorus, iron, calcium, Vitamin A (beta-carotene), potassium, and folate. They contain some fiber and protein as well. One cup of cooked radish greens provides 70 calories.
With radishes being in the cruciferous plant family, the greens also contain some sulforaphane, the important antioxidant that broccoli and other cruciferous vegetables are well-known for.
Improved Cognition. In the August 2018 issue of the Journal of Medicinal Food, researchers reported that, in a study involving mice, those given a compound extracted from radish leaves, erucamide, performed better on memory tests than mice who had not received the compound. This suggests that consumption of radish greens may help protect against memory problems associated with Alzheimer’s disease or other forms of impaired cognitive function by improving how specific areas of the brain work. Further research is needed to verify this effect in humans.
Increased Nutrient Absorption and Detoxification. According to Anthony William, the Medical Medium, the nutrients in radish greens are highly absorbable, even in digestive tracts that have become dysfunctional. Their high enzymatic profile allows their nutrients to be absorbed better than other foods. The greens also help to remove pathogens, radiation, pesticides, toxic heavy metals, and other toxins from the body.
Prebiotic and Weight Loss Effects. In the July 2023 issue of the journal Microorganisms, researchers reported their investigation of the effects of specific polysaccharides (types of carbohydrates) in radish greens on gut health and obesity. The results showed that the prebiotics in radish greens increased short chain fatty acid production in subjects. They also reduced fat accumulation in adipocytes, indicating the potential to help reduce obesity. The researchers concluded that radish greens may help to improve gut health and reduce obesity.
Antioxidant Protection. In test-tube and animal research, antioxidant extracts from radish greens demonstrated the ability to protect lung tissues from damage due to oxidative stress from free radical buildup. Free radicals are a natural by-product of metabolism, and antioxidants are used by the body to reduce oxidative stress and damage caused by these destructive molecules. More research with humans is needed to confirm the benefits of eating the whole plant vs antioxidant extracts from radish greens. However, the leaves of radishes may actually be the most nutritious part of the plant. The leaves have more protein, calcium, Vitamin C, and antioxidants than the roots. So, you can’t go wrong when eating radish leaves.
It is well established that antioxidants may also help to protect us from various types of cancer. Many studies have confirmed that radish leaves have antioxidant benefits. The antioxidants found in radish leaves seem to help protect against liver, colon, breast, cervical, prostate, and lung cancers. Much more research in this area is needed.
Lower Risk of Diabetes. Radishes have valuable compounds in them, including glucosinolate and isothiocyanates, that are believed to help manage blood sugar levels. Early studies have shown that these compounds may provide energy and reduce how much glucose is absorbed through the intestines. Radishes also contain coenzyme Q10, an antioxidant that researchers found that helps block the formation of diabetes in animals. More research is needed to confirm these benefits in people.
Protection from Anemia. Like other leafy greens, radish leaves contain high levels of iron. This is helpful for everyone in protection from anemia, but may be of special value to those who have been diagnosed with low levels of iron in their blood.
Immunity Booster. Leafy greens are known to help boost the immune system, and radish tops are no exception. Radish leaves are high in Vitamin C, Vitamin A (in the form of beta-carotene), iron, phosphorus, and folate, all of which are important for boosting the immune system. So, when striving to ward off whatever germs are going around in your area, make a point of eating all the leafy greens you can, and don’t forget the radish tops.
How to Select Radish Greens
Radishes sold with the greens still attached may often be found at farmer’s markets and most grocery stores. All radish greens are edible, although some varieties have a “fuzzy” mouthfeel when eaten raw. Cooking those greens will remove that fuzziness. The red bulb radishes usually mature in 21 to 30 days. Choosing smaller varieties indicates they are usually younger and more tender. Younger greens will have the mildest flavor and will be better suited for eating raw, such as in a salad. Radishes that take longer to grow, such as Daikon or large watermelon radishes will have older, and more bitter greens. The bitterness can be mellowed through cooking.
When shopping for radish greens, look for those that look fresh without any yellow spots or discoloration.
How to Store Radish Greens
Radish greens are very perishable and won’t keep for very long. To extend their life, remove them from the root (radish) when you get them home. Wash the leaves and dry them well. Store them by wrapping them in a paper or cloth towel, and placing that in a plastic bag or container in the refrigerator. Be sure to use them within 2 or 3 days.
If your greens have wilted slightly, they can be revived by placing them in a bowl of cold water for about 5 minutes. Drain them well and spin dry, if needed. Wilted radish greens can be used in pesto or blended into smoothies. They may also be cooked.
How to Prepare Radish Greens
Radish greens are simple to prepare. Like any other green, they should be washed well, then spun dry to remove excess water. Remove any spots or discolored leaves. They can then be used in any way you want.
Quick Ideas and Tips for Using Radish Greens
* Depending on the variety, radish greens can be peppery or spicy in flavor, or milder, like spinach. They can be used in ways you would use other greens with similar flavors.
* Use radish greens to make a spicy pesto.
* Add radish greens to a wrap in place of (or with) lettuce, for added flavor.
* Add radish greens along with their roots to salads for a spicy addition.
* Add radish greens to soups or stews. Because they will cook up quickly, add them toward the end of cooking.
* For a spicy, peppery flavor, top sandwiches with radish greens or microgreens (raw or cooked).
* Add radish greens to a cooked or fresh dish where you add radish roots.
* Blend radish greens into sauces, such as pesto or marinara.
* Add radish greens to casseroles.
* Steam or sauté radish greens with a little garlic and red pepper flakes, if desired, as a side dish. Top them with a dash of lemon juice or vinegar of choice to cut any bitterness.
* Add radish greens to a stir-fry.
* If you like the spicy flavor of radishes but don’t have access to the greens, try growing radish sprouts or microgreens. They are fast and easy to grow, and you don’t need any expensive, special equipment.
* If a recipe calls for radish greens and you don’t have any or enough, you can substitute them with mustard greens, turnip greens, beet greens, watercress, or arugula.
Herbs and Spices That Go Well with Radish Greens
Basil, capers, cayenne, chervil, cilantro, curry powder, dill, marjoram, mint, mustard powder or seeds, oregano, parsley, pepper (black), rosemary, salt, thyme
Foods That Go Well with Radish Greens
Proteins, Legumes, Nuts, Seeds: Almonds, beans (in general), chickpeas, edamame, eggs, pecans, pistachios, sesame seeds, snow peas, sugar snap peas
Vegetables: Arugula, asparagus, beets, bell peppers, cabbage, carrots, celery, chives, cucumbers, fennel, garlic, greens (other leafy greens, in general), lettuce, lovage, mâché, mesclun, mushrooms, onions, purslane, scallions, shallots, turnips
Fruits: Avocados, lemon, olives, oranges, pears
Grains and Grain Products: Barley, bread (in general), grains (in general), quinoa, rice
Dairy and Non-Dairy Products: Butter, cheese (in general), cream, yogurt
Other Foods: Mustard, oil (esp. olive, sesame, walnut), soy sauce, tamari, vinegar
Radish greens have been used in the following cuisines and dishes…
Asian cuisines, European cuisines, French cuisine, German cuisine, hummus, pesto, salads, spring rolls
Suggested Food and Flavor Combos Using Radish Greens
Add radish greens to any of the following combinations…
Avocado + Lettuce
Cabbage + Onions + Salt
Carrots + Cayenne + Lime Juice + Salt
Cilantro + Lime + Olive Oil
Cucumbers + Dill Weed
Cucumbers + Endive + Mustard
Dill + Salt + Vinegar + Yogurt
Garlic + Yogurt
Lemon + Orange
Mint + Orange Slices
Recipe Links
Stir-Fried Radish Greens https://www.bonappetit.com/story/stir-fry-radish-greens
Radish Greens Pesto https://www.loveandlemons.com/radish-greens/
Easy Sautéed Radish Greens https://www.thesophisticatedcaveman.com/how-to-eat-radish-greens/
Radish Top Soup https://www.allrecipes.com/recipe/38036/radish-top-soup/
Radish Greens Dal https://blogexplore.com/food/curries-gravies/radish-greens-dal-mullangi-keerai-kootu-recipe/
Radish Leaves and Avocado Quiche http://gattinamia.blogspot.com/2008/04/raddish-leaves-avocado-quiche.html
Fermented Radish Tops https://www.almostbananas.net/fermented-radish-tops/
Radish Greens Pesto https://www.fromachefskitchen.com/radish-greens-pesto/#recipe
Sweet and Sour Stir-Fried Radishes with Their Greens https://cooking.nytimes.com/recipes/1016665-sweet-and-sour-stir-fried-radishes-with-their-greens
Resources
https://www.healthline.com/nutrition/are-radish-greens-edible
https://www.bonappetit.com/story/stir-fry-radish-greens
https://www.organicfacts.net/radish-greens.html
https://pubmed.ncbi.nlm.nih.gov/30110203/
https://www.medicalmedium.com/blog/radishes-healing-food
https://specialtyproduce.com/produce/Red_Radish_1241.php
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10385334/
https://www.webmd.com/diet/health-benefits-radish
https://www.bonappetit.com/test-kitchen/cooking-tips/slideshow/how-to-resurrect-food
https://foodprint.org/blog/how-to-use-radish-greens-and-daikon-greens/
https://www.alphafoodie.com/radish-greens/
https://gardenerspath.com/plants/vegetables/eat-radish-greens/
https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system/
https://www.lybrate.com/topic/radish-leaves-benefits
https://www.lifespan.org/lifespan-living/foods-boost-your-immune-system
Joachim, David. (2010) The Food Substitutions Bible. 2nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.
Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.
About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.
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