Pechay
Pechay, also known as Bok Choy or Chinese White Cabbage, is a type of leafy green vegetable widely used in Asian cuisine. Its crisp, tender stalks and vibrant green leaves offer a mild, slightly mustardy flavor. Pechay has a refreshing taste and a satisfying crunch, making it a versatile addition to stir-fries, soups, and salads. You can easily identify fresh pechay by its firm, unblemished stalks and deep green leaves. If you are looking for a nutritious and flavorful vegetable, pechay is an excellent choice to add to your meal.
Common Uses
- Looking to add a healthy green to your stir-fry? Pechay is perfect for stir-fries, adding a delightful crunch and subtle flavor. Be sure not to overcook it, and add it last for the best result.
- Want to boost the nutritional value of your soups? Pechay is commonly used in Asian soups, providing a mild, refreshing taste and tender texture. Cut it into bite-sized pieces and add it towards the end of cooking to retain its crispness.
- Seeking a light and refreshing salad ingredient? Tender young pechay leaves can be used in salads for a slightly peppery flavor and satisfying crunch. Mix with other greens and a light vinaigrette.
- Trying to add a flavorful vegetable to your steamed dishes? Steaming pechay is a quick and easy way to cook it, preserving its nutrients and tender texture. Serve it as a side dish with soy sauce and ginger.
- Hoping to create delicious and nutritious side dish? Pechay can be braised with garlic and ginger for a savory and flavorful side dish. The braising process softens the stalks while retaining the slight bite of the leaves.
- Planning to make some fresh and healthy dumplings? Finely chopped pechay leaves and stalks can be used as filling in dumplings, buns and spring rolls giving a fresh and crunchy taste.
Nutrition (per serving)
Nutrition (per serving)
Calories
8.0kcal (0.4%)
Protein
1.1g (2.2%)
Carbs
1.4g (0.51%)
Sugars
0.7g (1.4%)
Healthy Fat
0.1g
Unhealthy Fat
0.0g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
8.0kcal (0.4%)
Protein
1.1g (2.2%)
Carbs
1.4g (0.51%)
Sugars
0.7g (1.4%)
Healthy Fat
0.1g
Unhealthy Fat
0.0g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Rich in Vitamins A and C, supporting immune function and healthy vision.
- Good source of dietary fiber, promoting digestive health and regularity.
- Contains antioxidants that help protect against cellular damage from free radicals.
- Provides essential minerals like calcium and potassium, important for bone health and blood pressure regulation.
- Low in calories and carbohydrates, making it a nutritious choice for weight management.
- May help in reducing inflammation due to its anti-inflammatory properties.
Substitutes
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Storage Tips
Pechay is best stored in the refrigerator to maintain its crispness and freshness. Wrap the unwashed leaves in a slightly damp paper towel and place them in a plastic bag with air holes or a loosely sealed container. This helps to prevent wilting. Use within 3-5 days for optimal quality. Avoid washing before storing to prevent spoilage from excess moisture.
