Bok Choy: A Vegetable With Many Names

Have you ever tried bok choy, an oddly-shaped green and white vegetable? It also goes by the names bok choi, pak choy or pok choi, and by white cabbage, mustard cabbage, celery cabbage, Chinese white cabbage, Chinese mustard, and white celery mustard (1).

Bok choy is from the same cruciferous vegetable family as some of the other vegetables I’ve written about in previous blog posts: Turnip, rutabaga, kohlrabi, collards, and Brussels sprouts. You will usually find two different types of bok choy in the produce section – baby bok choy and bok choy (it’s larger, but is not specified as larger). The larger-sized bok choy has longer white stalks and wavy, hardy green leaves, while baby bok choy has shorter white/light green stalks and tender leaves.

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What does bok choy taste like?

Like some of the other vegetables I’ve written about, such as kohlrabi, bok choy does not taste or smell like cabbage when eaten or cooked. The leaves (especially of baby bok choy) are more delicate like lettuce, and the stalks are crispy like celery and have a light, peppery taste (2).

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How do you prepare bok choy?

Bok choy can be eaten raw or cooked. When eaten raw, you can enjoy the stalks as you would any other raw vegetable, with dips, chopped in Colesaw, or like you would an apple with nut butter or hummus. The greens would be great in a salad or used as a wrap instead of bread/tortilla. 

When eaten cooked, it’s preferable to separate the white section from the green, leafy section before cooking because they cook at different rates since they are different in texture. Cook the white parts longer and add the greens in at the last minute to just wilt them (see recipe below). All parts are delicious in stir-fry, soup, or simply alone with some garlic, salt and oil. Click here for a great bok choy tip and simple recipe!

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How nutritious is bok choy?

Bok choy is a nutrient-packed vegetable that has a glycemic load of only 1 (how much carbohydrate is in the food) and only 20 calories in one cup (sliced and cooked). It is low in sodium and is a moderate source of dietary fiber. It is a good source of iron, vitamin B6, folate, calcium, potassium, and manganese. It is an excellent source of vitamins C, K and A (3). Bok choy is also rich in antioxidants and sulfur-containing compounds, which are known to play a role in cancer prevention, among other benefits (1).

When eaten raw or lightly-cooked, it is higher in vitamin C and vitamin K than when eaten cooked. 

The recipe below is a simple vegetable dish that is colorful and fresh for the summer.

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Colorful Bok Choy Vegetable Mix

Serves 6-9
Inspired by a vegetable mix found in the produce section at Whole Foods

Ingredients:

• 2 Tablespoons neutral-flavored oil
• 1 large onion, coarsely chopped
• 2 cloves garlic, minced
• 4 heads baby bok choy (see instructions below)
• 2 zucchini, thinly sliced
• 1 red pepper, cored and cubed
• 8 ounces shiitake mushrooms (or other mushrooms), thinly sliced
• 2 cups cabbage, finely sliced (optional)
• 2 Tablespoons apple cider vinegar
• 2 teaspoons salt, or to taste

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Directions:

1. Cut the bottom off of the bok choy head (the part that was in the ground) and discard. 
2. Slice the dark green parts away from the white parts of the bok choy heads.
3. Thinly slice the green parts and put in a bowl. Thinly slice the white parts and put in a different bowl.
4. Prepare the other veggies and have each one in separate bowls.
5. Heat a 4-6 quart pot over medium heat. Add the oil when hot. 
6. Add the onions and stir for 2-3 minutes. Add the garlic and stir for one minute. 
7. Add the white part of the bok choy and stir to combine. Cook for 4-5 minutes, stirring occasionally. 
8. Add the zucchini. Mix well and cook until the zucchini is just starting to turn translucent.
9. Add the red pepper. Stir to combine and allow to cook for 2-3 minutes. 
10. Add the mushrooms and the bok choy greens. Stir to combine and allow to cook for 3-4 minutes, until the greens have wilted. Include any cabbage, if using.
11. Add the vinegar and salt. Stir, taste for seasoning and adjust. 
12. Serve immediately. ​​​

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~ Nancy Miller, MS, RDN

References:
1. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=152
2. https://www.wholefoodsmarket.com/blog/whole-story/enjoy-bok-choy (you can find many recipe options here, too!)
3. https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2378/2