Chinese broccoli, also known as Gai Lan, is similar to broccoli raab but is sweeter, less bitter and leafier. Chinese broccoli has broad blue-green leaves with long, crisp, thick stems and a small head. The long stems and dull green leaves are the main parts eaten, as opposed to the un-bloomed flower of Western broccoli. The full leaves are quite bitter with a sometimes spicy flavor. Chinese broccoli is suited to roles somewhere between broccoli and broccoli raab and can be exchanged in recipes. It is best when blanched and then stir-fried briefly, as it retains its nice green color. Chinese broccoli is harvested just as the first flower buds begin to open. This is one of the world’s most nutritious vegetables, with one of the highest calcium contents of any food. It’s also rich in iron, vitamin A, and vitamin C. In Chinese restaurants, the vegetable is often cooked with oyster sauce, Canton style, and it has an affinity for that sauce. It’s sometimes blanched before it’s stir-fried, and can be cooked as you would broccoli.
Chinese broccoli Quick Facts
Name:
Chinese broccoli
Scientific Name:
Brassica oleracea var. alboglabra
Origin
Mediterranean
Colors
Flat, glossy, blue to green (Leaves)
Shapes
Round wavy (Leaves)
Calories
30 Kcal./cup
Major nutrients
Vitamin B6 (8000.00%)
Vitamin K (74.25%)
Manganese (60.87%)
Vitamin C (32.89%)
Vitamin A (12.29%)
Health benefits
Blood vessels Prevent rheumatoid arthritis, Healthy heart, Bone health, Assist lung health
Chinese broccoli is an edible green plant that is cultivated for its edible flower stalks. It belongs to the family Brassicaceae (alt.Cruciferae). Asparations, Asparation, Bimi, Baby Broccoli, Broccolini, Broccolette, Tenderstem Broccoli, Sweet Baby Broccoli, Broccoletti, Tenderstem are other common names of Chinese broccoli.
CHINESE BROCCOLI FACTS
Chinese broccoli (Brassica oleracea L. var. alboglabra) is a leafy vegetable crop that is cultivated in South-East Asian countries for its flowering stem. Chinese broccoli is a perennial plant that is grown as an annual plant commercially. It is a cool-season crop with frost tolerance. This crop is major tolerant to heat in comparison to others.
Name
Chinese broccoli
Scientific Name
Brassica oleracea var. alboglabra
Native
Chinese broccoli is originated in the Mediterranean.
Chinese: Jie lan, Jie lan cai, Gai lan, bai hua gan lan Deutsch: Kai-lan, Chinesischer Brokkoli, chinesischer Kohl English: Chinese kale, Chinese broccoli, White flowering broccoli, Gai-ln, Kailan ‘Green Lance Español: Kai-lan, brécol chino, col verde china Français: Brocoli chinois French: Broccoli de Chine, Chou de Chine à fleurs blanches German: Chinesischer Brokkoli, Chinesischer Kohl Indonesian: Kailan Japanese: Kairan, Kairan Khmer: Spéi sââ Malay: Kailan Portuguese: Gaillon Spanish: Bróculi chino Thai : Phak khana
Plant Growth Habit
Annual
Growing Climate
Temperate, Mediterranean or subtropical
Soil
Fertile
Plant Size
5-30 cm
Stem
Thick, Diameter: 2 cm, Length: 15-20 cm
Leaf shape and size
Round wavy
Leaf color
Flat, glossy, blue to green
Leaf texture
Thick
Flower
White
Flavor/aroma
Bitter than broccoli
Major Nutritions (Raw)
Vitamin B6 (Pyridoxine) 104 mg (8000.00%)
Vitamin K (phylloquinone) 89.1 µg (74.25%)
Manganese, Mn 1.4 mg (60.87%)
Vitamin C (Ascorbic acid) 29.6 mg (32.89%)
Vitamin A, RAE 86 µg (12.29%)
Vitamin B2 (Riboflavin) 0.153 mg (11.77%)
Calcium, Ca 105 mg (10.50%)
Vitamin B1 (Thiamin) 0.1 mg (8.33%)
Iron, Fe 0.59 mg (7.38%)
Copper, Cu 0.064 mg (7.11%)
Health Benefits
Blood vessels
Prevent rheumatoid arthritis
Healthy heart
Bone health
Assist lung health
Treats cancer
Cures inflammation
Prevent migraine
Treat diabetes
Assist vision
Calories in 1 Value (100 gm)
30 Kcal.
How to Eat
Chinese broccoli is used mostly in Chinese cuisines.
Chinese broccoli is stir-fried with garlic and ginger or boiled and steamed then served with an oyster sauce.
It is commonly used in Vietnamese, Thai, and Myanmar cuisines.
It could be used in stir-fries.
Try serving the Chinese Broccoli as a side dish with a small amount of oyster sauce.
Chinese Broccoli is used to enhance flavor in noodles, soups, and stir-fries.
Unopened flower buds, flower stalks, and tender leaves are used chopped or whole.
It could be sauteed, boiled, steamed, grilled, roasted as well as stir-fried.
It could be used as a portion of pasta, appetizer, pizza topping, and risotto ingredient.
It goes well with olive oil, butter, light-bodied tablespoons of vinegar, lime, tomatoes, lemon, garlic, chilies, cured meats.
Chinese broccoli Scientific Classification
Scientific Name: Brassica oleracea var. alboglabra
Rank
Scientific Name & (Common Name)
Kingdom
Plantae (Plants)
Superdivision
Spermatophyta (Seed plants)
Division
Magnoliophyta (Flowering plants)
Class
Magnoliopsida (Dicotyledons)
Subclass
Dilleniidae
Order
Capparales
Family
Brassicaceae/Cruciferae (Mustard family)
Genus
Brassica L. (Mustard)
Species
Brassica alboglabra L.H. Bailey (Chinese kale)
It is an annual plant that thrives in fertile soils and temperate, Mediterranean, or subtropical soils. The plant grows up to 5-30 cm high. It has a thick stem that is 15-20 cm long and 2 cm in diameter. The leaves are round or wavy in flat, glossy, and blue to green in color. The flowers of Chinese broccoli are white.
History
Chinese broccoli is originated in the Mediterranean. It is the earliest variety of Brassica which was cultivated. It is widely cultivated in Southeast Asia and South China which is presented in small quantities in Europe, Japan, and America.
Nutritional Value
The serving size of 100 grams contains only 30 calories. It grants 8000% of Vitamin B6, 74.25% of Vitamin K, 60.87% of Manganese, 32.89% of Vitamin C, 12.29% of Vitamin A, 11.77% of Vitamin B2, and 10.50% of Calcium. It offers various amounts of minerals, nutrients, lipids, and vitamins which provide various benefits.
Nutritional value of Broccoli, Chinese, raw
Serving Size: 1 Value, 100 g
Calories 30 Kcal.Calories from Fat 6.84 Kcal.
Proximity
Amount
% DV
Water
92.55 g
N/D
Energy
30 Kcal
N/D
Energy
127 kJ
N/D
Protein
1.2 g
2.40%
Total Fat (lipid)
0.76 g
2.17%
Ash
0.83 g
N/D
Carbohydrate
4.67 g
3.59%
Total dietary Fiber
2.6 g
6.84%
Total Sugars
0.88 g
N/D
Minerals
Amount
% DV
Calcium, Ca
105 mg
10.50%
Iron, Fe
0.59 mg
7.38%
Magnesium, Mg
19 mg
4.52%
Phosphorus, P
43 mg
6.14%
Potassium, K
274 mg
5.83%
Sodium, Na
7 mg
0.47%
Zinc, Zn
0.41 mg
3.73%
Copper, Cu
0.064 mg
7.11%
Manganese, Mn
1.4 mg
60.87%
Vitamins
Amount
% DV
Water-soluble Vitamins
Vitamin B1 (Thiamin)
0.1 mg
8.33%
Vitamin B2 (Riboflavin)
0.153 mg
11.77%
Vitamin B3 (Niacin)
0.459 mg
2.87%
Vitamin B5 (Pantothenic acid)
0.074 mg
1.48%
Vitamin B6 (Pyridoxine)
104 mg
8000.00%
Vitamin B9 (Folate)
0 µg
0.00%
Folic Acid
104 µg
N/D
Folate, food
104 µg
N/D
Folate, DEF
26.5 µg
N/D
Vitamin C (Ascorbic acid)
29.6 mg
32.89%
Fat-soluble Vitamins
Vitamin A, RAE
86 µg
12.29%
Vitamin A, IU
1720 IU
N/D
Beta Carotene
1032 µg
N/D
Lutein + zeaxanthin
957 µg
N/D
Vitamin K (phylloquinone)
89.1 µg
74.25%
Lipids
Amount
% DV
Fatty acids, total saturated
0.116 g
N/D
Palmitic acid 16:00 (Hexadecanoic acid)
0.099 g
N/D
Stearic acid 18:00 (Octadecanoic acid)
0.015 g
N/D
Fatty acids, total monounsaturated
0.053 g
N/D
Oleic acid 18:1 (octadecenoic acid)
0.05 g
N/D
Fatty acids, total polyunsaturated
0.347 g
N/D
Linoleic acid 18:2 (octadecadienoic acid)
0.08 g
N/D
Linolenic acid 18:3 (Octadecatrienoic acid)
0.271 g
N/D
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not rxharun.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/
Health Benefits of Chinese broccoli
Chinese broccoli is rich in nutrients and a good source of Vitamin C, Vitamin K, and Vitamin A. It also provides folic acid and high dietary fiber. The raw Chinese broccoli provides more nutrients than the cooked one because the cooking may lose the nutrients.
Blood vessels
Vitamin B6 is essential to regulate the homocysteine levels in the blood. High homocysteine level leads to inflammation, blood vessel, and heart disease. An inadequate amount of Vitamin B6 leads to homocysteine and plaque buildup which damages the linings of blood vessels and results in stroke and heart attack. The studies show that the intake of Vitamin B6 with folate helps to reduce the homocysteine levels and repair the damage of blood vessels. It also manages the cholesterol level and blood pressure which are the main causes of heart disease.
Prevent rheumatoid arthritis
An inadequate amount of Vitamin B6 increases the pain and symptoms of rheumatoid arthritis. People with rheumatoid arthritis need Vitamin B6 more, as they suffer from joint pain and muscle aches because of chronic inflammation. Vitamin B6 helps to eliminate the pain and aches in the joints and muscles caused by arthritis.
Healthy heart
Vitamin K helps to prevent the hardening of arteries which is one of the causes of heart attacks. It removes calcium from arteries that do not allow the deposit of hard and dangerous plaques. The studies show that Vitamin K is a vital nutrient that helps to reduce inflammation and prevent cells that line the blood vessels such as arteries and veins. The intake of an adequate amount of Vitamin K helps to maintain blood pressure and reduces the risk of cardiac arrest.
Bone health
Vitamin K helps to maintain the calcium in the bones that helps to reduce the chance of osteoporosis. The studies show that Vitamin K can prevent the loss of bone in some people having osteoporosis. The body requires Vitamin K for using calcium in order to build bones. Evidence shows that Vitamin K helps to promote bone health and lowers the chances of fractures in postmenopausal women who have a high chance of osteoporosis. The evidence shows that Vitamin D and K affect the balance of calcium which is vital for bone metabolism. The intake of foods rich in Vitamin K by injured people helps to prohibit sprained ankles and cure broken bones.
Assist lung health
The intake of manganese with the minerals such as zinc and calcium helps to treat the lung disorders such as chronic obstructive pulmonary disease. Manganese helps to reduce oxidative stress and inflammation by the production of SODs that is essential to healing the lungs. Oxidative stress is the main cause of respiratory disorders such as chronic obstructive pulmonary disease.
Treats cancer
Vitamin C helps to upgrade the cancer-fighting effects of drugs that are used in chemotherapy. Vitamin C targets the cells that required the nutrients without harming the normal cells. The research shows that Vitamin C is a cost-effective remedy for cancer such as lung and ovarian cancer.
Cures inflammation
Vitamin A counteracts the free radicals which damage the cells and tissues. It prevents the cells from being overactive. The inflammation and food allergies are the cause of overreacting of the immune system to the food nutrients. The intake of Vitamin A helps to reduce food allergies by preventing harmful overreaction. It reduces inflammation which helps to reduce the chances of neurodegenerative diseases such as Parkinson’s disease and Alzheimer’s disease.
Prevent migraine
Vitamin B2 helps to deal with the migraines and pain caused by it. The high dose of riboflavin of 400 mg helps to prevent headaches and cure the ones who experience migraine attacks. The riboflavin supplements act as an aid for headache and lower migraine frequency by reducing its symptoms as well as pain caused by a migraine and also shortening its duration.
Treat diabetes
Calcium and Vitamin D helps to optimize glucose metabolism and prevent diabetes. Both have a direct effect on pancreatic cells which helps to control the secretion of insulin and level of blood sugar. Calcium is a vital component for the cellular process which occurs in the insulin-responsive tissues such as fat tissue and skeletal tissue.
Assist vision
The research shows that thiamine prevents the vision ailments such as glaucoma and cataracts. It is because it is able to influence muscle and nerve signaling which is essential for the relay of information from the eyes to the brain.
Chinese broccoli Leaf Health benefits
Chinese broccoli is one of the most popular greens in mainland China and Japan. Its juicy stems, flower heads, and leaves are the storehouses of several phytonutrients, minerals, and vitamins.
Gai Lan is a low-calorie leafy vegetable carrying just 26 calories per 3.5 Oz (100g) and just 0.76 mg fats. Nonetheless, it holds several vital antioxidants that have proven health benefits against chronic diseases, and certain cancers.
Gai Lan is a very rich natural source of vitamin-K (Phylloquinone), comprising 89.1 μg or 74% of RDA. Vitamin-K promotes bone-strengthening function through its action on osteoblastic cells in. It has also an established role in the prevention of Alzheimer’s disease through limiting neuron damage in the human brain.
Gai Lan is a member of the Crucifer (mustard) family greens, hence, it is a naturally rich source of antioxidants like indoles, and sulforaphane; and flavonoids like carotenes, lutein, and zeaxanthin.
Indoles, mainly di-indolyl-methane (DIM) and sulforaphane found to offer protection against breast, colon, prostate, and ovarian cancers by virtue of their cancer-cell growth inhibition, as well as cytotoxic effects on cancer cells.
Fresh Chinese broccoli composes 104 μg of natural folates (about 26% of RDA) more than broccoli and rapini (21% of RDA). Inside the human cell, folates involve in DNA synthesis and cell division. A diet that is rich in natural folates can help prevent neural tube defects in newborn babies.
It is a good source of vitamin C. 100 fresh leaves provide 29.6 mg (45% of RDA). Vitamin-C (Ascorbic acid) is a powerful natural antioxidant that offers protection against free-oxygen radicals attacking the body and flu-like viral infections.
Chinese broccoli heads consist of 1720 IU (57% RDA) of vitamin-A. Additionally, it composes natural pigment compounds like carotenes, lutein, and zeaxanthin in ample amounts.
Together with flavonoids, vitamin-A plays an essential role in the vitality of oral cavity mucosa, skin, and hair. It is also an essential component for good night vision. Consumption of natural foods rich in flavonoids has been found to offer protection against lung, esophagus, and oral cavity cancers.
Fresh Chinese broccoli greens are an excellent source of several essential B-complex groups of vitamins such as riboflavin, pyridoxine, thiamin, and minerals such as calcium, iron, potassium, zinc, magnesium, selenium, and manganese.
Scientists recommend for regular inclusion of greens like gai lan in the diet to protect from osteoarthritis, weak bones (osteoporosis), iron deficiency anemia as well as cardiovascular diseases (CVD), and colon and prostate cancers.
Selection
Gai Lan is a popular cabbage vegetable native to mainland China. It is one of the most popular leafy vegetables found at local markets across East Asia and Southeast Asia.
Today, along with similar seasonal greens such as choy sum (Chinese flowering broccoli), komatsuna, tatsoi, etc., it is also found at specialty grocers and Asian markets in Europe, Australia, and the United States.
Chinese broccoli is usually grown as a fall, winter, or early spring crop. Fresh greens begin arriving at markets, peaking fall through spring. It can be grown year-round in the greenhouse practice.
Harvest gai lan before the flowers open, although a few open flowers won’t decrease the quality of the vegetable.
Harvest stalks in the early morning to minimize water stress, and tie them into bunches of 5 to 7 plants. The main stem should be1.5-2.0 cm wide at the base and 4-6 inches long.
Look for fresh greens featuring crispy, pale green stems and deep blue-green leaves. A few open flowers won’t decrease the quality of the vegetable. Avoid stems with wilt, spotted or discolored leaves, and bolted florets.
Storage
Chinese broccoli experiences a quick loss of moisture, given the large surface area of its leaves, if kept open to higher temperatures. At home, store the leaves in the refrigerator soon after buying. Place them inside a breathable polythene bag in a crisper drawer. Maintain a relative humidity of 95-100%.
Although they can be stored for up to 3 days in cold storage, fresh Chinese broccoli greens should be used as soon as early as possible to obtain maximum nutrition benefits.
Preparation and serving methods
Chinese broccoli features very prominently in Cantonese, Thai, Malay, Korean, and Vietnamese cooking. Fresh leaves, flower buds, and stems are used in a variety of cuisines all over East Asia and in the U.S.
Before cooking, wash the leaves thoroughly in clean running water to remove sand or any insecticide residues.
Peel stalks that are more than 1/2-inch in diameter, then halve lengthwise. Chop the stalks and leaves into 2.5-inch long pieces, keeping the stalk ends separate from the leaves.
Tender leaves and flower tips of Gai Lan can be consumed raw. But larger leaves and stems impart a slightly bitter taste and are usually enjoyed stir-fried, boiled, blanched, braised, or steamed. Its pungent, mustardy flavor is somewhat toned down if cooked with aromatics or light sauces to help balance out the flavor.
Gai Lan complements well with sauces such as garlic, oyster, or soy. It mixes well with spices like ginger, meats such as pork and beef, fish, mushrooms, pasta, rice, pine nuts, bell pepper, and basil.
Here are some serving tips:
Fresh tender gai lan are enjoyed raw in salads, mixed with other seasonal greens and vegetables.
Chinese broccoli may be preserved as a pickled vegetable (Gat kimchi 갓김치), which is a popular recipe in Korea and China. It can be substituted for choy sum, broccolini, bok choy, etc., for a more highly flavored version of kimchi.
It is also fantastic added into soups and stews or braised with aromatic spices such as garlic, star anise, garlic, and scallion.
The leaves and stems can be stir-fried with other vegetables, mixed into noodle soups, or lightly sautéed and served with savory main dishes.
They can also be used as a wrap for cooked meats, herbs, and sauces, mixed into pot pies or blended into green juices and smoothies.
Recipes
Ingredients
2 pounds Chinese broccoli
2 teaspoons peanut oil
2 tablespoons minced ginger
1 tablespoon minced garlic
1/4 cup chopped scallions
1/4 cup oyster sauce
3 dried red hot chiles, whole
Directions
Trim, wash and dry the Chinese broccoli. Discard large central stems. Steam the Chinese broccoli for 3-5 minutes, until crisp-tender. Plunge into ice water to stop it from cooking. Preheat a wok or sauté pan over high heat for 5 minutes.
Add peanut oil, swirl to coat the bottom of the wok. Then add garlic, ginger, chiles, and scallions. Toss and add the Chinese broccoli. Saute to heat the broccoli through, about 3 minutes. Add the oyster sauce, tossing for 15 seconds. Garnish with toasted sesame seeds and serve immediately.
Ingredients
1 bunch Chinese broccoli
2 tablespoons soy sauce
1 1/2 teaspoons packed dark brown sugar
1 teaspoon Sriracha hot sauce
2 tablespoons vegetable oil
4 ounces shiitake mushrooms, stems trimmed, sliced 1/4 inch thick
1 teaspoon kosher salt, plus more as needed
1/2 medium yellow onion, finely chopped
2 medium garlic cloves, minced
4 cups steamed long-grain brown rice, chilled
2 large eggs, lightly beaten
2 scallions, minced (white and light green parts only)
Directions
Cut the gai lan leaves from the stems. Cut the stems crosswise into ¼-inch-thick pieces; place in a small bowl. Stack the leaves and cut crosswise into 1-inch-wide pieces; set aside. Place the soy sauce, brown sugar, and Sriracha in a small bowl and stir until the sugar dissolves; set aside. Heat 1 tablespoon of the oil in a large nonstick frying pan or wok over medium-high heat until shimmering. Add the mushrooms, sprinkle with ½ teaspoon of the salt, and cook, stirring rarely, until browned around the edges, about 3 minutes. Transfer the mushrooms to a medium bowl. Heat the remaining tablespoon of oil in the same pan over medium heat until shimmering. Add the reserved gai lan stems, onion, garlic, and remaining ½ teaspoon salt and cook until the onions have softened, about 5 minutes. Add the reserved gai lan leaves, rice, and cooked mushrooms and cook, stirring occasionally, until the leaves just start to wilt and the mixture is heated through, about 4 minutes. Add the reserved soy sauce mixture and stir to combine. Push the rice mixture to one side of the pan, add the eggs, and cook, stirring occasionally with a rubber spatula, until almost set, about 2 minutes. Season to taste with salt. Remove the pan from heat, sprinkle with the scallions, and toss to combine. Serve immediately.
Ingredients
3 tablespoons vegetable oil
2 cloves garlic, chopped
1 pound Chinese broccoli, cleaned and cut into 2-inch-long pieces
2 tablespoons oyster sauce
Coarse salt
Directions
Heat oil in a large skillet over medium-high heat. Add garlic; swirl to coat. Add broccoli and ¼ cup water. Add oyster sauce and season with salt; cover and cook until broccoli is bright green and tender-crisp, 3 to 5 minutes. Serve immediately.
Ingredients
3 tablespoons vegetable oil
4 garlic cloves, smashed
2 lb Chinese broccoli (sometimes known as Chinese kale), ends of stems trimmed and broccoli cut into 1-inch pieces
1/2 cup chicken broth
2 tablespoons Thai yellow bean sauce
2 tablespoons oyster sauce
2 teaspoons sugar
Directions
Heat oil in a wok over high heat until hot but not smoking, then stir-fry garlic until pale golden, 10 to 15 seconds. Add broccoli and stock and stir-fry 2 minutes. Add bean sauce, oyster sauce, and sugar and stir-fry until broccoli is crisp-tender, 4 to 5 minutes.
Safety profile
Reheating Gai lan leftovers may cause conversion of nitrates to nitrites and nitrosamines by certain bacteria that thrive on prepared nitrate-rich foods, such as Gai lan, mustard, spinach, and many other green vegetables. These poisonous compounds may prove harmful to health.
Phytates and dietary fiber present in the Chinese kale may interfere with the bioavailability of iron, calcium, and magnesium.
Chinese broccoli, being a Brassica family vegetable, contains oxalic acid, a naturally occurring substance found in some vegetables which may crystallize as oxalate stones in the urinary tract in some people. People with known oxalate urinary tract stones are advised to avoid eating vegetables belonging to the Crucifer family. Adequate intake of water is, therefore, necessary to maintain normal urine output.
Chinese broccoli may also contain goitrogens which may interfere with thyroid hormone production and can cause thyroxin hormone deficiency in individuals with thyroid dysfunction.
