Description

Description

Chinese Broccoli (Brassica oleracea var. alboglabra) is a leafy vegetable similar to traditional broccoli but has broad, flat leaves with thick stems and small flower heads. It has a slightly bitter flavor, somewhat like broccoli, but more intense. Chinese Broccoli is commonly used in East and Southeast Asian cuisines and is typically stir-fried, blanched, or steamed.

Nutritional Data

Chinese Broccoli is packed with essential nutrients, making it a healthy choice:

• Calories: ~19 kcal per 100g
• Carbohydrates: 3.4g
• Fiber: 2.5g
• Protein: 1.8g
• Vitamin C: 45 mg (75% DV)
• Calcium: 58 mg (6% DV)
• Vitamin K: 1 mcg (30% DV)
• Iron: 1.2 mg (15% DV)
• Folate: 43 mcg (10% DV)

Chinese broccoli is a nutrient-dense food that is exceptionally high in Vitamin C and Vitamin K, which are essential for immunity and bone health. It also provides a good amount of calcium and fiber.

PLU Code 3161

Ayurvedic Data

In Ayurveda, Chinese Broccoli would likely be seen as beneficial for the Pitta and Kapha doshas due to its bitter taste, which is cooling and detoxifying. It might not be recommended in large amounts for Vata types as it can increase airiness due to its slightly bitter and astringent qualities. Key Ayurvedic properties:

• Dosha Impact: Balances Pitta and Kapha; may aggravate Vata in excess.
• Taste (Rasa): Bitter, slightly pungent
• Qualities (Gunas): Light, dry
• Effect on Tissues (Dhatus): Beneficial for blood and bone tissues
• Digestive Impact: Stimulates digestion but can lead to gas in sensitive individuals.

Ten Healthy Recipes with Chinese Broccoli

1. Stir-fried Chinese Broccoli with Garlic
   • A simple dish of Gai Lan stir-fried with garlic, soy sauce, and a hint of sesame oil.
2. Chinese Broccoli and Tofu Stir-Fry
   • Gai Lan stir-fried with tofu, ginger, and a light sauce made from soy and rice vinegar.
3. Garlic and Ginger Steamed Chinese Broccoli
   • Steamed Gai Lan drizzled with a sauce of garlic, ginger, and sesame oil.
4. Chinese Broccoli and Mushroom Stir-Fry
   • Mixed mushrooms and Chinese Broccoli cooked in a savory garlic and oyster sauce.
5. Chinese Broccoli Soup
   • A light soup with Gai Lan, chicken or vegetable broth, and tofu for added protein.
6. Gai Lan Salad with Sesame Dressing
   • Blanched Chinese Broccoli served cold with a sesame dressing, topped with toasted sesame seeds.
7. Chinese Broccoli with Beef
   • Sliced beef and Gai Lan stir-fried together, flavored with oyster sauce and ginger.
8. Spicy Chinese Broccoli with Chili Oil
   • Blanched Chinese Broccoli tossed with homemade chili oil sauce, garlic, and a touch of soy.
9. Chinese Broccoli and Shrimp Stir-Fry
   • A flavorful combination of shrimp and Gai Lan stir-fried with garlic, ginger, and soy sauce.
10. Gai Lan and Quinoa Bowl
    • A healthy grain bowl with steamed Gai Lan, cooked quinoa, sesame seeds, and a light soy dressing.

These recipes utilize Chinese Broccoli in ways that enhance its nutritional value and distinctive flavor, making it a versatile ingredient in healthy, balanced meals. Enjoy exploring the unique flavor and health benefits of this wonderful vegetable!

Recipe: Ancient Chinese Secret to make Beef Tender to blend with Chinese Broccoli (Video)

Recipe: Garlic Chinese Broccoli (Video)

Recipe: Chinese Broccoli with Oyster Sauce (Video)