If you’re looking for ways to add more vegetables into your diet, then look no further than Asian broccoli.
This leafy green vegetable has been used in traditional Chinese medicine since ancient times.
However, it wasn’t until recently that many people started to recognize its potential.
The most notable thing about this vegetable is that it tastes completely different from other types of broccoli.
The leaves give off a distinctive aroma when they’ve just been harvested, which makes them taste like something very unique.
As a result, Asian broccoli is becoming increasingly popular among chefs around the world.
In fact, even the United States Department of Agriculture (USDA) recognizes it as one of the top 10 vegetables that Americans should eat on a daily basis.
That said, if you want to learn how to prepare Asian broccoli, keep reading!
What’s The Best Way To Cook Asian Broccoli?
In terms of preparing Asian broccoli, there are two major approaches that you can take.
You can either steam it or sauté it with garlic.
Steaming method
When using the steaming approach, first cut the stems off the Asian broccoli by cutting along each stalk right after you pull it out of the ground.
Next, wash the stalks thoroughly under running water so that all dirt and debris have been removed.
Once cleaned, use a sharp knife to remove any tough outer layers of skin.
Finally, chop the stalks into small pieces before placing them inside a bowl filled with enough boiling water to cover them.
Once the water comes to a boil, reduce the heat setting down to medium low so that the temperature remains steady at around 160 degrees Fahrenheit (71 Celsius).
After 15 minutes, drain the liquid away through a colander.
Then, return the drained stalks back to the pot and set aside while you add soy sauce, sesame oil, rice wine vinegar, sugar, salt, pepper, and ginger powder to the pan.
Stir everything together well before serving hot.
For those who prefer their food spicy, feel free to increase the amount of chili flakes in the mixture.
However, if you don’t like spicy foods, then skip adding any extra spice to the dish.
Sautéing method
To get an authentic flavor for this recipe, we recommend trying to sauté the stalks instead of steaming them.
To do this, slice the stalks lengthwise and place them onto a sheet pan covered with aluminum foil.
Next, sprinkle them with salt and toss them around to evenly coat them with seasoning.
Let sit for 30 minutes before draining off excess moisture.
Afterwards, transfer the seasoned stalks to a skillet over high heat.
When the surface starts to crackle, turn down the heat setting so that the oil stays warm but not too hot.
Add 2 tablespoons of olive oil to the pan and let it melt before stirring in 1 tablespoon of minced garlic.
Now, mix everything together well before letting it simmer over medium heat for 5 minutes.
As soon as it becomes fragrant, stir in ½ cup of dry white wine and let it evaporate.
Remove the pan from the stove once the alcohol content has fully dissipated.
What Are Some Common Ingredients In Asian Broccoli Recipes?
While there isn’t any specific ingredient that all Asian broccoli recipes have in common, they do share several important ones.
Let’s take a closer look at what those ingredients are and why each one works so well with the vegetables.
Soy sauce
There’s nothing better than a bowl of steaming hot soup made with soy sauce.
Not only does it make everything taste delicious, but it also helps boost your immune system by providing additional vitamins and minerals.
You don’t necessarily need to use the authentic Japanese brand.
Any type will work fine because they contain similar amounts of protein, sodium, and acidity levels.
Shiitake mushrooms
One of the reasons why shiitake mushrooms are such an essential part of Asian cuisine is their ability to soak up flavors.
They’re also incredibly versatile, meaning that they can go hand in hand with practically anything else.
For example, you can sauté them alongside garlic, onion, ginger, and scallions to create a flavorful stir fry.
Or, you can marinate them overnight before using them as a filling for dumplings.
Shiitakes aren’t limited to being used alone either.
They can also complement dishes featuring other vegetables, including carrots, peppers, zucchini, and eggplant.
Ginger
This spicy root vegetable adds flavor and warmth to almost every meal.
And while ginger doesn’t appear in every single Asian broccoli recipe out there, it definitely deserves a spot here.
One reason why ginger pairs so well with this type of food is because it contains high levels of vitamin C, iron, calcium, manganese, potassium, zinc, and fiber.
If you’re feeling adventurous, try incorporating it into your next salad too.
Garlic
You might not think that garlic would fit right into a list of ingredients commonly found in Asian broccoli recipes.
But trust us – adding a little bit goes a long way.
While it may seem weird to put garlic onto a plate of veggies, it actually complements the overall profile of the dish nicely.
In addition to having strong antioxidant properties, garlic is known to help lower blood pressure, prevent cancer cell growth, promote heart health, increase metabolism, enhance digestion, and reduce inflammation.
As we mentioned earlier, ginger is another great pairing option.
So, if you’d rather enjoy both of these powerful compounds together, you might want to consider making a homemade stock with them.
What’s The Difference Between Asian Broccoli And Regular Broccoli?
Before we get into the nitty gritty details of what exactly Asian broccoli is made out of, let’s take a moment to talk about regular ol’ cruciferous veggies.
Cruciferous vegetables include cabbage, cauliflower, kale, collards, turnips, radishes, mustard greens, kohlrabi, arugula, bok choy, Brussels sprouts, rutabagas, and others.
While all these vegetables have their own unique flavors, textures, and nutritional profiles, they share certain traits.
For starters, all of them contain high levels of antioxidants, vitamins C and K, folate, fiber, iron, calcium, magnesium, potassium, and vitamin B6.
They also help lower blood pressure, prevent cancer, boost immunity, improve digestion, and promote weight loss.
But perhaps the best thing about cruciferous veggies is that they’re rich in glucosinolates – phytonutrients that protect our body against various diseases and conditions.
Asian broccoli, however, stands apart from the rest thanks to its special properties.
Unlike other varieties of broccoli, it contains sulforaphane, an antioxidant compound that helps fight inflammation throughout your body.
Furthermore, unlike normal broccoli, it doesn’t need to be boiled before eating because it’s already cooked after being sliced.
How does Asian broccoli work with your digestive system?
When you consume Asian broccoli, it goes through two stages during digestion.
First, it gets chewed up by your mouth and swallowed while passing through your esophagus.
Then, it enters your stomach where it turns into a liquid state before going down the small intestine via your large intestine.
Once inside your intestines, it travels past your colon and rectum to reach your lower bowels.
There, it absorbs water so that it becomes solid again before exiting your body through your anus.
If you want to know more about the health benefits of eating Asian broccoli, scroll down below to read more.
What Are Some Popular Asian Broccoli Dishes?
There are several recipes that use Asian broccoli as their primary ingredient.
Some examples include these:
- Chinese broccoli with chive oil sauce
- Asian broccoli salad with peanuts and sesame seeds
- Bok choi with chili garlic sauce
- Thai basil chicken with Thai basil rice
- Spicy Korean pork belly soup
- Ginger fried rice with crispy tofu
- Soy bean paste stuffed broccoli
These are only a few out of countless recipes created by food bloggers who have taken interest in Asian broccoli.
There are also plenty of restaurants that offer special menus featuring this type of broccoli.
You might find yourself eating this vegetable at home, in a restaurant, or both!
How Do You Make An Asian Broccoli Stirfry?
While there are plenty of Asian broccoli recipes out there, not all of them include rice.
If you don’t have any plans of eating rice tonight, then skip straight to step two.
- Step 1: Rinse the Asian broccoli thoroughly under cold water to remove dirt particles.
- Then cut each stalk at the base with scissors so that they will fit easily inside the pan.
- Step 2: Heat up a wok or large skillet over high heat.
- When hot enough, pour in 3 tablespoons of sesame oil.
- Once the oil starts to smoke, throw in the stalks of Asian broccoli and cook them for 30 seconds before adding in the sauce ingredients.
- Step 3: Add in the garlic and ginger paste.
- Stir everything together well until aromatic.
- Now, add in the soy sauce, oyster sauce, honey, and fish sauce.
- Seasoning is important because these sauces contain salt and sugar, both of which can overpower the delicate flavor of Asian broccoli.
- Once everything comes together nicely, reduce the heat to medium low and let simmer for another 5 minutes.
- Step 4: Remove the Asian broccoli from the stovetop and toss it onto a serving plate.
- Serve immediately while still warm.
Asian Broccoli Recipe Tips
When making Asian broccoli stir fry, it’s always good to first clean the stems carefully to avoid leaving behind unwanted debris.
And if you happen to find a few stray seeds, feel free to discard them.
You won’t notice anything bad coming from those little guys.
Another tip for preparing Asian broccoli is to use a nonstick pan instead of regular stainless steel ones.
Stainless steel pans tend to stick too much, especially when cooking foods containing fat such as butter or olive oil.
As a result, Asian broccoli tends to get burnt quite easily.
Lastly, never leave food unattended while it’s being cooked.
Even though Asian broccoli is relatively easy to prepare, it does require proper attention during the entire process.
So stay alert and pay close attention throughout the whole cooking session.
What’s The Best Way To Season Asian Broccoli?
Asian broccoli is known to have both bitter and sweet flavors.
To ensure that the bitterness doesn’t overpower the sweetness, you need to use only fresh ingredients.
For example, you shouldn’t buy pre-cut Asian broccoli because the stems will likely contain too much water.
You also don’t want to cook it with frozen produce because that will cause the texture and flavor to become mushy.
To get the right balance between the two flavors, you must choose tender, young leaves over mature ones.
Also, avoid using any type of seasoning that contains salt.
Instead, try adding garlic powder, ginger root, soy sauce, honey, sesame oil, rice vinegar, sambal olek chili paste, or crushed red pepper flakes.
You may think that these ingredients sound strange, but they all complement each other well and create a balanced, harmonious flavor profile.
As a matter of fact, you might find that the combination of these different spices creates something quite delicious.
What Are Some Common Side Dishes To Serve With Asian Broccoli?
You have several options when it comes to serving up Asian broccoli.
As mentioned earlier, you can either use it as a side dish or as part of an entrée meal.
If you choose to go with the latter option, here are some suggestions of what you might try:
- Roasted chicken breast
- Steamed shrimp
- Spicy stir fried pork tenderloin
- Sautéed beef short ribs
- Grilled salmon fillet
- Baked halibut
When choosing between these recipes, remember that each has their own flavor profile, so you may find yourself wanting to swap out ingredients depending on your personal preferences.
One great benefit of using Asian broccoli is that it doesn’t require much time to cook.
You can easily steam it within five minutes, sautee it within 20 minutes, grill it within 30 minutes, or bake it within 40 minutes.
So whether you’re hosting a dinner party or going out to grab lunch at a restaurant, there’s always room for this nutritious food item on your plate.
How Do You Make Asian Broccoli Soup?
When it comes to cooking Asian broccoli, there are several methods that you can use depending on what type of food preparation you prefer.
If you’d rather have an easy bowl of soup to enjoy at home, then you might opt to cook the vegetable by boiling it first before blending it together with some stock and seasoning it up with soy sauce, oyster sauce, sesame oil, garlic powder, rice wine vinegar, ginger, and scallions.
Alternatively, if you’re having company over, then it would be better to steam the raw broccoli first so that it retains all of its nutrients.
Afterward, you could also sautee it along with onions, carrots, celery, and chicken broth.
Regardless of how you choose to go about preparing this delicacy, here’s where you will find out exactly how to cook Asian broccoli properly.
1. Boil
- Put 1 pound of fresh Asian broccoli into a large pot filled with enough water to cover the bottom.
- Bring the water to boil over high heat.
- Once the liquid begins to bubble, reduce the temperature to medium-low heat.
- Let the water simmer while you chop the rest of your ingredients.
- After 15 minutes, remove the boiled broccoli from the pan using tongs and let it sit in a colander to drain any excess moisture.
- Next, transfer the drained broccoli back into the same pot.
- Add 2 tablespoons of vegetable oil to the hot pan.
- Cook the chopped onion over medium heat until it turns translucent.
- Reduce the heat to low and continue stirring regularly until the onion softens further.
- Add half cup of frozen peas.
- Stir everything together well and bring the mixture to a simmer.
- Allow the soup to simmer for another 5 minutes before adding 2 cups of chicken stock.
- Cover the pot and turn the burner off once the soup starts to thicken.
- Keep the covered pot on the stovetop for another 20 minutes before serving.
2. Steam
- Place 1 pound of fresh Asian broccoli into a steamer basket set inside a deep pan filled with enough water to reach halfway up the sides of the steamer basket.
- Turn the heat up to high and allow the water to come to a rolling boil.
- Remove the pan from the heat after 3 minutes and let the broccoli sit in the steaming basket until it becomes tender.
- Transfer the cooked broccoli into a blender and blend it thoroughly.
- Pour the blended broccoli into a small pot and stir in 2 tablespoons of vegetable oil, 2 teaspoons of soy sauce, 1 teaspoon each of brown sugar, salt, and pepper, and ½ teaspoon of crushed red chili flakes.
- Heat the contents of the pot over medium-high heat until it reaches 165 degrees Fahrenheit (F).
- Remove the heated pot from the heat and pour in 4 cups of chicken stock.
- Simmer the soup for another 30 minutes and season it with additional salt and black pepper if needed.
3. Saute
- Cut the stems off the fresh Asian broccoli and discard them.
- Slice the florets into bite-sized pieces.
- Wash the sliced florets under cold running water.
- In a wok or deep skillet, combine the vegetable oil, minced garlic, ginger, sesame oil, rice wine vinegar, soy sauce, and 1 tablespoon of water over medium heat and stir constantly until fragrant.
- Add the cut-up florets and mix well.
- Increase the heat to medium-high and toss the florets again.
- Cook them until they start to become golden brown.
- Meanwhile, slice the stem ends off the white part of the leek.
- Peel the outer layer of the leeks away from the inner layers.
- Thinly slice the leeks crosswise into rounds.
- Combine the leeks with the sliced florets and sauté over medium-high heat until softened and lightly colored.
- Serve immediately.
What’s The Best Way To Store Asian Broccoli?
One of the biggest challenges with storing Asian broccoli is preventing it from getting moldy.
Luckily, because this plant is so fragile, it doesn’t take long before it starts going bad.
And once it does start rotting, it will lose all of its nutritional value.
As such, the key to keeping Asian broccoli fresh and flavorful is ensuring that it stays clean and dry at all times.
To help you get started, below are some tips on how to properly store Asian broccoli:
- Store Asian broccoli in an airtight container.
- Keep the bag closed tightly.
- Don’t leave the bag open while you’re preparing food inside of it.
- Make sure that the bottom of the container isn’t touching anything wet or damp.
- Put the container away right after using it.
- Try not to wash the contents of the container too often.
- Use plastic containers rather than glass ones.
- Avoid letting the content sit in water for longer than necessary.
- Be careful not to put the container in direct sunlight.
Asian Broccoli Storage Tips for Longer Life
While these are great general guidelines on how to store Asian broccoli, there are also several specific methods that work better depending on what type of Asian broccoli product you have.
For example, you might see “stir fry” labels on packages of Asian broccoli that come straight out of the freezer.
For those products, the first step is to thaw them out by leaving them out for 24 hours instead of putting them in the fridge overnight.
Once the package has fully defrosted, you need to use tongs to transfer the frozen pieces to a bowl filled with ice cold water.
After 5 minutes, drain the pieces and pat them dry with paper towels.
Then, place them back in their original packaging and return them to the refrigerator where they can stay for up to 3 days.
Another option is to buy loose Asian broccoli stems that have already been cleaned and trimmed.
You don’t really need much else besides a cutting board, knife, and enough room in your fridge to hold everything.
Just follow these steps:
- Remove outer leaves.
- Cut stem into 2-inch lengths.
- Wash the pieces under running water and pat them dry with paper towel.
- Place the pieces in a sealed container and refrigerate.
- You can expect to enjoy the Asian broccoli for up to 4 days.
However, if you want to cook up a quick meal, then the easiest way to go would probably be to purchase prewashed Asian broccoli florets.
These are usually sold in bags, but sometimes you’ll find them precleaned in boxes as well.
Once you peel off the label, you’ll see that each piece is individually wrapped, making it easier to handle and cut.
To cook, simply rinse them under cool running water and toss them into boiling water for 1 minute.
Remove them from the heat and let them stand in the hot water until they turn bright green.
Drain them thoroughly and serve immediately.
Are There Any Health Benefits To Eating Asian Broccoli?
One of the biggest things that sets Asian broccoli apart from regular varieties is that it contains high levels of vitamin C, calcium, folic acid, iron, magnesium, manganese, phosphorus, potassium, riboflavin, thiamine, zinc, folate, lutein, zeaxanthin, and omega-3 fatty acids.
In addition, it also provides various B vitamins such as niacin, pantothenic acid, pyridoxine, biotin, and choline.
These nutrients help improve immune function and reduce inflammation.
Another important characteristic of Asian broccoli is that it helps with weight loss because it boosts fat burning.
Plus, it improves digestion by increasing bile production and lowering cholesterol levels.
All these factors make it an excellent food choice for those who are trying to lose weight while improving their overall health.
Equipment
- 1 Pan
Ingredients
- 4 cups broccoli florets
- 2 Tbsp. sesame oil
- Sesame seeds
- red pepper flakes
For the garlic sauce:
- 3 cloves garlic
- 1/2 cup vegetable broth
- 2 Tbsp. tamari
- 1 Tbsp. cornstarch
Instructions
- Make bite-sized broccoli florets and set them aside.
- Garlic should be minced to create the sauce. Next, combine all sauce ingredients in a small bowl. Combine by whisking.
- Sesame oil* should be heated for one minute over medium-high heat in a sizable skillet or wok.
- Add the broccoli florets slowly. 4 minutes should be spent cooking, stirring frequently to avoid scorching.
- Medium-low heat should be used. the garlic sauce next. To thoroughly coat broccoli, stir.
- Cook broccoli for three minutes, or until desired softness is achieved. (The sauce will envelop the broccoli and thicken.)
Video
Nutrition
My blog is all about creating delicious meals with ingredients that are easy to find in your local grocery store. I’m passionate about making yummy meals that I can share with my friends and family.