
Water Spinach
Water spinach, also known as ong choy or kangkong, is a semi-aquatic leafy green vegetable popular in Southeast Asian cuisine. This nutritious green features long, hollow stems and arrow-shaped leaves, typically a vibrant green color. It has a mild, slightly sweet and earthy flavor, with a tender yet crisp texture when cooked properly. Look for fresh water spinach with firm stems and vibrant leaves for the best quality and flavor. It's a versatile ingredient perfect for stir-fries and soups. Many people are seeking information on how to cook water spinach and incorporate it into healthy meals.
Common Uses
- Stir-frying: Water spinach is commonly stir-fried with garlic, chili peppers, and soy sauce or fish sauce for a quick and flavorful side dish. Many search how to stir fry water spinach with garlic, its a popular dish. - Soups and stews: The leaves and stems can be added to soups and stews for added nutrients and texture. Using water spinach in soups adds a pleasant slightly sweet taste. - Salads: Young, tender water spinach leaves can be used in salads, providing a fresh and slightly crunchy element. Water spinach salad recipes are increasing in popularity.- Steaming: Water spinach can be steamed and served as a simple side dish, often drizzled with a light sauce or sesame oil. Many want to know how to steam water spinach perfectly.- As a side with grilled meat: Water spinach can be used as a side dish with grilled meat. It can be cooked in soy sauce with garlic or even on its own using olive oil.
Nutrition (per serving)
Nutrition (per serving)
Calories
22.0kcal (1.1%)
Protein
3.0g (6%)
Carbs
3.1g (1.13%)
Sugars
1.4g (2.8%)
Healthy Fat
0.2g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
22.0kcal (1.1%)
Protein
3.0g (6%)
Carbs
3.1g (1.13%)
Sugars
1.4g (2.8%)
Healthy Fat
0.2g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Rich in vitamins and minerals like vitamin A, vitamin C, and iron, supporting overall health and immunity.
- High in antioxidants, helping to protect the body against cell damage and reduce the risk of chronic diseases.
- Good source of dietary fiber, promoting healthy digestion and preventing constipation.
- May help lower cholesterol levels, contributing to heart health.
- Contains lutein and zeaxanthin, which are beneficial for eye health and may help prevent age-related macular degeneration.
Substitutes
Storage Tips
Water spinach is best used fresh. To store, wrap unwashed water spinach loosely in a damp paper towel and place it in a perforated plastic bag in the refrigerator. It will typically last for 2-3 days this way. Avoid storing near ethylene-producing fruits like bananas or apples, as this can hasten spoilage.
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