bok choy

Bok Choy

Bok choy, also known as pak choi, is a type of Chinese cabbage distinguished by its smooth, white stalks and dark green, crinkly leaves. Its flavor is mild and subtly sweet, with a slight mustard-like tang, offering a refreshing alternative to stronger leafy greens. The crisp stalks provide a satisfying crunch, while the leaves offer a tender bite when cooked. Often featured in stir-fries, soups, and salads, bok choy provides both a visual appeal and a healthy nutritional boost to various dishes. Looking for a versatile and healthy vegetable? Try adding fresh bok choy to your next meal!

Common Uses

  • Bok choy is often stir-fried with garlic, ginger, and soy sauce for a quick and flavorful side dish. It can be cooked until tender-crisp, retaining some of its crunch.- Use bok choy in Asian-inspired soups, such as miso soup or wonton soup. The leaves wilt slightly and absorb the broth's flavors, adding a nutritious element to the comforting dish.- Bok choy can be steamed and served as a simple side dish. Steaming helps to retain its nutrients and bright green color. Serve it with a drizzle of sesame oil and a sprinkle of toasted sesame seeds for enhanced flavor.- Add chopped bok choy to noodle dishes, like ramen or chow mein, for added texture and nutrients. The leaves and stalks cook quickly in the sauce, adding a subtle sweetness.- Incorporate raw, thinly sliced bok choy into salads for a mild, crisp element. It pairs well with Asian-inspired dressings, nuts, and seeds, contributing to a refreshing and healthy salad.- Bok choy can be grilled or roasted until slightly charred, which brings out its natural sweetness. A light brushing of olive oil and a sprinkle of salt and pepper are all it needs.

Nutrition (per serving)

Calories

13.0kcal (0.65%)

Protein

1.5g (3%)

Carbs

2.2g (0.8%)

Sugars

1.0g (2%)

Healthy Fat

0.1g

Unhealthy Fat

0.0g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Excellent source of vitamins A and C, boosting immune function and promoting healthy vision.
  • Rich in antioxidants, helping to protect cells from damage and reduce the risk of chronic diseases.
  • Good source of dietary fiber, aiding digestion and promoting gut health.
  • Contains calcium and vitamin K, essential for strong bones and preventing osteoporosis.
  • Low in calories and carbohydrates, making it a healthy choice for weight management.
  • Provides folate, important for cell growth and development, especially during pregnancy.

Storage Tips

Bok choy is best stored in the refrigerator. Wrap the unwashed bok choy loosely in a plastic bag or damp paper towels and place it in the crisper drawer. This helps maintain its moisture and prevent wilting. It's best to use bok choy within 3-5 days for optimal freshness and flavor. Avoid washing before storing, as excess moisture can lead to spoilage.

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