Chinese Cabbage-Incredible Health Benefits, Low-Calorie Recipes and More
Chinese cabbage, also known as Napa cabbage, is a leafy vegetable that belongs to the Brassica family, which includes other well-known vegetables like broccoli, cauliflower, and kale.
It has a crisp texture and a slightly sweet and mild taste, making it a versatile ingredient in many different types of dishes.
Chinese cabbage is commonly used in Asian cuisine, particularly in Korean, Chinese, and Japanese dishes, and is often used in salads, stir-fries, and soups.
It’s also a popular ingredient in kimchi, a traditional Korean dish made of fermented vegetables.
A Brief history of Chinese cabbage
The importance of Chinese cabbage in cuisine is evident in its widespread use in many different types of dishes.
In addition to its versatility, Chinese cabbage is also a nutritious vegetable that is low in calories and high in vitamins and minerals.
Its mild taste also makes it a great addition to many different types of recipes, as it can take on the flavors of other ingredients.
Chinese cabbage is a staple ingredient in many Asian households, and its popularity has spread to other parts of the world as well.
It’s an important ingredient in many plant-based and vegetarian dishes, as it can add both flavor and nutrition to a meal.
What are the Health Benefits of Chinese Cabbage
Chinese Cabbage is a low-calorie but mineral and vitamin-rich vegetable. Let’s explore some of the numerous amazing health benefits associated with this delicious vegetable.
Rich in vitamins and minerals
Chinese cabbage is a good source of vitamin C, vitamin K, vitamin A, and folate. It also contains minerals such as calcium, potassium, and iron.
These vitamins and minerals are essential for maintaining a healthy immune system, strong bones, and healthy skin.
Promotes weight loss
Chinese cabbage is low in calories and high in fiber, making it an ideal food for weight loss. The fiber in Chinese cabbage helps to keep you feeling full for longer periods of time, which can help to reduce overall calorie intake.
Improving digestion
Chinese cabbage is a good source of fiber, which is essential for maintaining good digestive health. Fiber helps to regulate bowel movements and prevent constipation.
Additionally, Chinese cabbage contains enzymes that can help to break down carbohydrates and aid in digestion.
Boosts the immune system
Chinese cabbage is high in vitamin C, which is an antioxidant that helps to protect the body against harmful free radicals.
Vitamin C is also important for maintaining a healthy immune system, which can help to prevent illnesses and infections.
May lower the risk of certain cancers
Chinese cabbage contains compounds called glucosinolates, which are thought to have anti-cancer properties.
Studies have shown that consuming cruciferous vegetables like Chinese cabbage may lower the risk of certain types of cancer, such as lung, breast, and colon cancer.
Low-calorie recipes using Chinese cabbage
Napa cabbage is a versatile ingredient that can be used in a variety of low-calorie recipes. Here are some delicious and healthy recipe ideas that use Chinese cabbage:
Chinese cabbage stir fry
Chinese cabbage stir fry is a delicious and healthy meal that’s perfect for a quick and easy dinner. Here’s a detailed recipe for making Chinese cabbage stir fry:
Ingredients:
- 1 head of Chinese cabbage, thinly sliced
- 1 red bell pepper, thinly sliced
- 1 yellow onion, thinly sliced
- 1 carrot, julienned
- 2 cloves of garlic, minced
- 1 tsp grated ginger
- 2 tbsp soy sauce
- 2 tbsp hoisin sauce
- 2 tbsp vegetable oil
- Salt and pepper to taste
Instructions:
- Heat the vegetable oil in a large wok or skillet over high heat.
- Add the garlic and ginger to the skillet and sauté for 1-2 minutes, until fragrant.
- Add the sliced Chinese cabbage, bell pepper, onion, and carrot to the skillet and stir-fry for 3-5 minutes, until the vegetables are slightly softened.
- Add the soy sauce and hoisin sauce to the skillet and stir-fry for another 2-3 minutes, until the vegetables are tender and the sauce has thickened.
- Season with salt and pepper to taste.
- Serve the Chinese cabbage stir fry hot, garnished with sesame seeds or sliced green onions if desired.
Optional additions: You can add protein to the stir fry such as tofu, chicken, shrimp, or beef. To do so, cook the protein separately and add it to the stir fry in step 4.
Chinese cabbage soup
Chinese cabbage soup is a comforting and healthy soup that’s perfect for a chilly day. Here’s a detailed recipe for making Chinese cabbage soup:
Ingredients:
- 1 head of Chinese cabbage, thinly sliced
- 1 onion, diced
- 3 cloves of garlic, minced
- 1 tbsp grated ginger
- 6 cups of vegetable broth
- 1 tsp turmeric
- Salt and pepper to taste
- 2 tbsp olive oil
- Optional toppings: sliced green onions, fresh herbs, sesame seeds
Instructions:
- Heat the olive oil in a large pot over medium heat.
- Add the onion, garlic, and ginger to the pot and sauté for 3-4 minutes, until the onion is translucent and fragrant.
- Add the sliced Chinese cabbage to the pot and sauté for another 3-4 minutes, until the cabbage is slightly softened.
- Add the vegetable broth and turmeric to the pot and stir to combine.
- Bring the soup to a boil, then reduce the heat to low and let it simmer for 20-25 minutes, until the cabbage is tender.
- Season the soup with salt and pepper to taste.
- Ladle the soup into bowls and top with sliced green onions, fresh herbs, or sesame seeds if desired.
Optional additions: You can add protein to the soup such as tofu, chicken, shrimp, or beef. To do so, cook the protein separately and add it to the soup in step 4.
This Chinese cabbage soup is a healthy and delicious meal that’s perfect for a cozy night in. The combination of tender cabbage, flavorful broth, and warming spices makes for a satisfying and nourishing soup that’s low in calories and high in vitamins and minerals.
Chinese cabbage salad
Chinese cabbage salad is a refreshing and crunchy dish that’s perfect for a light lunch or as a side dish for dinner. Here’s a recipe for making Chinese cabbage salad:
Ingredients:
- 1 head of Chinese cabbage, thinly sliced
- 1 carrot, julienned
- 1 red bell pepper, thinly sliced
- 1/2 cup sliced almonds
- 1/2 cup chopped cilantro
- 1/4 cup olive oil
- 3 tbsp rice vinegar
- 1 tbsp honey
- 1 tsp grated ginger
- Salt and pepper to taste
Instructions:
- In a large mixing bowl, combine the sliced Chinese cabbage, julienned carrot, and thinly sliced red bell pepper.
- In a small mixing bowl, whisk together the olive oil, rice vinegar, honey, grated ginger, salt, and pepper to make the dressing.
- Pour the dressing over the vegetables in the large mixing bowl and toss to combine.
- Add the sliced almonds and chopped cilantro to the mixing bowl and toss again to combine.
- Serve the Chinese cabbage salad immediately, garnished with additional cilantro or sliced green onions if desired.
Optional additions: You can add protein to the salad such as tofu, chicken, shrimp, or beef. To do so, cook the protein separately and add it to the salad before tossing in the dressing.
This Chinese cabbage salad is a flavorful and healthy dish that’s perfect for a quick and easy meal. The combination of crunchy vegetables, sweet honey, and tangy rice vinegar makes for a refreshing and satisfying salad that’s low in calories and high in vitamins and minerals.
Chinese cabbage wraps
Chinese cabbage wraps are a fun and healthy alternative to traditional wraps or sandwiches. Here’s a detailed recipe for making Chinese cabbage wraps:
Ingredients:
- 8 large leaves of Chinese cabbage
- 1 lb ground turkey or chicken
- 1 onion, diced
- 3 cloves of garlic, minced
- 1 tsp grated ginger
- 1 red bell pepper, thinly sliced
- 1/4 cup hoisin sauce
- 2 tbsp soy sauce
- 2 tbsp rice vinegar
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Rinse the Chinese cabbage leaves under cold water and pat them dry with a paper towel.
- Heat the olive oil in a large skillet over medium-high heat.
- Add the diced onion, minced garlic, and grated ginger to the skillet and sauté for 3-4 minutes, until the onion is translucent and fragrant.
- Add the ground turkey or chicken to the skillet and cook for 5-7 minutes, stirring occasionally, until the meat is browned and cooked through.
- Add the thinly sliced red bell pepper to the skillet and cook for another 2-3 minutes, until the pepper is slightly softened.
- In a small mixing bowl, whisk together the hoisin sauce, soy sauce, and rice vinegar to make the sauce.
- Pour the sauce over the meat mixture in the skillet and stir to combine.
- Season the mixture with salt and pepper to taste.
- Spoon the meat mixture onto each Chinese cabbage leaf and roll the leaf around the filling to make a wrap.
- Serve the Chinese cabbage wraps immediately, garnished with sliced green onions or sesame seeds if desired.
Optional additions: You can add extra vegetables to the filling such as shredded carrots, chopped mushrooms, or sliced water chestnuts for added crunch and flavor.
These Chinese cabbage wraps are a healthy and delicious meal that’s perfect for lunch or dinner. The combination of tender cabbage, savory meat, and flavorful sauce makes for a satisfying and nourishing wrap that’s low in calories and high in protein.
Other uses for Chinese cabbage
Medicinal purposes
Chinese cabbage has been used in traditional medicine for centuries, and its health benefits have been well-documented.
The vegetable is rich in vitamins and minerals, including vitamin C, vitamin K, folate, calcium, and potassium. It also contains antioxidants and anti-inflammatory compounds that may help reduce the risk of chronic diseases such as heart disease, cancer, and diabetes.
Chinese cabbage is believed to have immune-boosting properties and has been used to treat a variety of ailments, including colds, flu, and digestive issues.
As animal feed
Chinese cabbage is not only a nutritious vegetable for human consumption but also for animals.
Farmers often use Chinese cabbage as feed for their livestock, including cows, sheep, and goats.
The vegetable is high in fiber, which aids digestion and promotes gut health in animals. It is also a good source of vitamins and minerals, which help support overall animal health.
How to select and store Chinese cabbage
Tips for selecting Chinese cabbage
- Look for Chinese cabbage with crisp, green leaves and a firm head.
- Avoid cabbage with brown or wilted leaves, which are signs of age and spoilage.
- Choose a head of cabbage that feels heavy for its size, as this indicates that it’s fresh and full of water.
Best ways to store Chinese cabbage
- Wrap the Chinese cabbage in a damp paper towel or cloth and place it in a plastic bag. This will help keep the cabbage fresh by providing a moist environment.
- Store the cabbage in the crisper drawer of the refrigerator, where it will stay fresh for up to 2 weeks.
- Alternatively, you can store the cabbage in a cool, dark place such as a cellar or pantry, where it can last for up to a week.
How to keep Chinese cabbage fresh for longer
- If you have a large head of Chinese cabbage that you don’t plan to use all at once, you can cut off a portion of the head and store it in an airtight container in the refrigerator.
- To keep Chinese cabbage fresh for longer, avoid washing it until you’re ready to use it. Excess moisture can cause the leaves to wilt and spoil more quickly.
- If you notice any wilted or spoiled leaves, remove them immediately to prevent further spoilage.
- If you’re not able to use the Chinese cabbage before it starts to spoil, you can blanch it and freeze it for later use.
Final thoughts
Chinese cabbage is not only a delicious vegetable but also a versatile one that has various uses beyond the kitchen.
Its medicinal properties, use as animal feed, and inclusion in traditional Chinese medicine make it a valuable and important plant in many industries.
Whether you’re using it in a stir fry or to treat a cold, Chinese cabbage is a versatile and nutritious vegetable that has a lot to offer.
