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Gai lan recipe (Discover the best recipe of Gai lan). Discover the benefits of healthy veggie!

Gai lan recipe

Gai lan recipe – Explore the amazing health benefits of this tremendously healthy veggie!

The easy and simple Chinese Broccoli stir fry is the best way to make the best of your Gai lan veggie, and the addition of aromatic sauces also enhances the tastiness and tanginess of your recipe, the easy recipe that I am going to share with your guys will light up your boring summer dinner with the splash of healthiness! Also, there are several health benefits of the Gai lan recipe that you should really explore!

The addition of further toothsome ingredient like garlicky sauce is a great way to enhance the taste of your recipe. This dark leafy green recipe is vibrant enough to brighten your whole dinner table. This simple Chinese Broccoli Stir fry recipe is also known as the Gai lan recipe popularly, so please don’t get confused! This vibrant veggie dish is fully vegan, suitable for keto and paleo; most importantly, it is low in carbs! You can even use your choice of veggies in place of Chinese kai lan to create the best recipe for you, and you’ll get some tasty stir fry veggie recipe!

Explore more on this ‘Good for Health’ veggie!

the best recipe of Gai lan

Gai Lan is also known as Kai Lan in many parts of the world! This vibrant green veggie is one of my favorite vegetables if you ask me to pick one of my favorite Asian greens. I will surely pick this one! This stir fry is the best way to get your share of dark leafy greens, and your meal would be full of healthy greens. You can pair this vegan dish with any other savory dish. So, here I am sharing the best recipe for you all to get your share of greens simple and easily! You’ll fall in love with this veggie stir fry; specifically, if you are sensitive to gluten or soy, this recipe will be your savior!

What is Gai Lan (Chinese Broccoli)?

Gai Lan is a very tasty blue-green colored vegetable, and it is a Cantonese named. This vegetable is especially known for its thick flower buds and tender stems. This veggie has a similar species as broccoli, so its name is also similar. Amazingly, as per some sources, broccolini is a hybrid of Gai lan and broccoli. No doubt, these veggies have so much resemblance to each other. Gai Lan is a versatile veggie that does not lose its nutrition when lightly boiled, steamed, or stir-fried. You can simply toss it with some oil once cooked well. This veggie develops a wonderful glossy shine that enchants any heart! The flavor of this stir fry would be a little sweet and bitter.

Preparing for Gai Lan Recipe

I just love this vegetable a lot! Gai Lan recipe can enchant anyone who has a great love for vegetarian recipes. I never lose out on the chance of buying this vibrant veggie if I see it at the market. The best thing about this vegetable is that it is easily available at any random market, specifically the Asian markets. You should select the bunch which has vibrant colored leaves and smaller stalks. The flower buds of your veggie should be compact and tight. The stalks with opened flowers basically mean past due. The stems are more vibrant and have a much bitter flavor than the leaves.

You should always rinse and drain the veggies properly before using them in your recipe. If you forget to wash the vegetables, your recipe will turn soggy. You can use a salad spinner if you want. You should separate the leafy and steam part as stems will lengthen your cooking. Just add up the stems first in the pan, cook them well and then add the leaves; this will prevent your leaves from getting overcooked.

Gai-Lan: Explore the Magical health benefits of this vegetable!

Gai Lan is basically known as Chinese broccoli. This vegetable is extremely nutrition-rich, and it is a member of the Brassica family of vegetables. This vegetable is also known for its popular botanical term called Brassica var alboglabra. This vegetable is just like broccoli, and it is a common part of many recipes in Chinese cuisine. This veggie is specifically used for steamed or stir-fries and it is paired with oyster sauce. There are many strong and unique health benefits of this vegetable like prevention against cancer, asthma relief, cardiovascular benefits and improved eye health.

Gai-Lan has Cancer-Fighting Compounds

You might have been clueless about this fact but let me tell you, almost all the Brassica vegetables have at least a little level of glucosinolates. Though these compounds don’t have a much bigger role on their own in the human body, these could be transformed into highly active mustard oils that are known as isothiocyanates (ITCs). The mustard oils are somewhat effective in inducing Phase II enzymes and detoxify the enzymes that are mainly responsible for the eradication of carcinogens from the body, and these compounds also stimulate self-destruction within cancer cells.

Gai-Lan’s is beneficial in treating the Cardiovascular System

Gai-Lan green leaves

Gai-Lan green leaves and its stalks are full of vitamin K. The cooked one ounce of cooked Gai-Lan is capable of providing a great level of vitamin K. It has been shown and proven in some scientific studies that regular consumption of foods abundant in vitamin K might offer big health benefits of cardiovascular health as this power nutrition ingredient has an ability to transform calcium inside bone-tissue.

Always thoroughly wash and clean your veggie

As I have said, it is a prerequisite step to wash all the Chinese leafy green vegetables. These vegetables are usually muddy and sandy, just like other vegetables, which might be because they are grown with pesticides. Whenever I buy these vegetables, I never forget to wash my leafy greens, sometimes even thrice!

Washing this much seems cynical to you, but let me tell you, it would be a very good idea to clean all the residual pesticides and mud that might be stuck, and your recipe turns more delicious with great texture!

Can you eat Gai Lan flowers?

Yes, you can! You can readily eat flowers too, as they are edible too. However, you should remember that many plants of the cabbage family turn a little bitter after flowering, so you should avoid the ones with lots of flowers.

Can you eat Gai Lan leaves?

Yes, you can. The leaves of Gai Lan are quite healthy, delicious and easy to cook.  The leaves of this veggie can be cooked more quickly, and stalks take much time. So, separating the stalks from leaves is basically the great idea. Especially, the stalks with thick bottom should be separated first.

Are Gai Lan and Yu Choy different?

Yes, these both are different veggies. Though these have many similarities in appearance, let me tell you that both are different. Yu Choy is quite different as it has thin stalks and a mustard-like taste.

Print Recipe
EASY STIR FRY GAI LAN RECIPE WITH GARLIC SAUCE
You should really try out this tasty and healthy recipe of Gai Lan! This Gai Lan recipe is basically a delicious, vegan stir fry that is suitable for Keto and Paleo diet. This Gai Lan recipe is low in carbs. This recipe is a classic way to get most of your leafy green veggie, and your meal would get the great boost of health.
Gai lan recipe
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Rating: 0
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Course Side Dish
Cuisine Chinese
Keyword Gai lan recipe
Prep Time 10 Minutes
Cook Time 10 Minutes
Passive Time 20 Minutes
Servings
People
Ingredients
Course Side Dish
Cuisine Chinese
Keyword Gai lan recipe
Prep Time 10 Minutes
Cook Time 10 Minutes
Passive Time 20 Minutes
Servings
People
Ingredients
Gai lan recipe
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Cut off the stems of your vegetable and throw them away. Again cut them to separate the stems from the leaf. The stem parts should have a length of 2 to 2-½ inches. Simply slice in a diagonal shape.
  2. You can also cut leafy parts in half or whole if you feel. Wash the leaves and rinse them separately. Keep them aside and drain the leaves in a different bowl.
  3. Pour 2 tbsp cooking fat in a lightly heated and big skillet. On medium-high heat, statue the stems to the point they harness a vibrant green color. Drizzle up ¼ tsp of coarse salt and season it. Add some grated garlic; you can use a wooden spoon in order to break it. Mix the garlic with veggie.
  4. Mix leafy parts. Very rapidly, toss the garlic and stems with leaves. Cover up the lid. Decrease the heat flame to medium flame. Keep cooking for 3 minutes to the point all leaves harness green color. Season the dish with ¼ teaspoon coarse salt. Toss it quickly. Turn off the heat. Shift it to a big platter.
  5. Season the dish with toasted sesame oil, serve the dish while warm.
Recipe Notes

Nutrition Facts
EASY STIR FRY GAI LAN RECIPE WITH GARLIC SAUCE
Amount Per Serving
Calories 106 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g
Monounsaturated Fat 0.4g
Sodium 294mg 12%
Potassium 605mg 17%
Total Carbohydrates 17g 6%
Dietary Fiber 6g 24%
Sugars 3g
Protein 4g 8%
Vitamin A 21%
Vitamin C 72%
Calcium 18%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.

Bhagyashree
Hello everyone, this is Bhagyashree! First of all, I would sincerely thank you for giving a valuable moment to discover my food blog! Though I am not a professional chef, food blogging and cooking has always been in my nerves since I found the magic and creativity that I can evoke through different pantry arts!