Move over kale, these nutritious Chinese vegetables are great alternatives

Pile these local green leafy vegetables on your plate for healthy, nutritious and delicious kale alternatives

Text: Hoi Han

Kale is a superfood, we know it. Consuming 100g of raw kale ramps up your nutritional intake with 199% of vitamin A, 200% of vitamin C as well as 15% of both calcium and vitamin B6. While this is great, kale cannot be complacent. Here in Singapore we are privileged to be privy to many other healthy and nutritious styles of Chinese vegetables that are healthy, tasty, and suit a variety of local and international dishes (not just plant-based ones!). What’s more, they’re kinder in cost, too. 

Most wet markets offer Chinese greens that can give kale a fun for its money. Hot spots such as Tekka Centre, Mustafa Centre and Geylang Serai are ideal for Chinese greens shopping on top of heading to your regular supermarket. Alternatively, shop at brands like eco-conscious Bootles who have farms on the ground and can deliver directly to your doorstep. 

Here are 10 Chinese vegetables that will not only fulfill your daily nutrient needs, but they also taste great and are easy on the wallet. 

1)    Doumiao (prices start from SGD 2)

Small but mighty is the perfect description for the doumiao. Also known as pea shoots, it’s the young sprouts of the pea plant characterised by tender leaves, curly tendrils and soft stems. A nutritional powerhouse, consuming merely 100g of doumiao will equip you with 12% of vitamin C, 13% of iron and 8% of potassium. Stir fry doumiao with oyster sauce for a delicious plate of greens and health benefits including improved digestion, blood sugar levels, and heart health. 

2)    Bok Choy (prices start from SGD 1.20) 

Bok choy is the Cantonese pronunciation for “white vegetables.” Contrary to its name, it is in fact a leafy green with fat and crunchy light green stems and can be found in three sizes — large, medium and small. Apart from its size, bok choy differs also in tenderness, typically getting more tough as it ages. Chopped older bok choy acts well as a mildly sweet and refreshing accompaniment for salads, whereas the smaller stalks can be stir fried, braised or even steamed. Per 100g of bok choy will load you up with a whopping 50% of vitamin C, 8% of calcium and 5% of potassium to help maintain heart and bone health, regulate blood pressure and even lower risks of developing cancer.

3)    Napa Cabbage (prices start from SGD 4 for a full head)

An elongated version of regular cabbage, the napa cabbage sports a crinkly, yellowish-green head of tightly arranged leaves as well as flat, wide stems. Originating from Beijing, China, this vegetable is loaded with antioxidants, and provides you with 5% of vitamins A & C, protecting your body against inflammation and heart diseases. Commonly used in soups, noodle and dumpling dishes, we love the napa cabbage for its sweet and juicy taste when cooked. 

4)    Kai Lan (prices start from SGD 2)

Kai Lan is sometimes termed Chinese broccoli though it looks nothing like a broccoli and is instead a deep green Chinese vegetable (when cooked) with large leaves and thick stems. It’s one of the most popular vegetables used in Chinese dishes and can be served boiled, steamed or stir-fried. Consuming just 100g of kai lan will nourish your body 33% of vitamin C and 10% of dietary fiber. It also contains calcium, lutein, potassium, and beta-carotene, acting as a natural antioxidant for the body.

5)    Lotus Root (prices start from SGD 3)

Crunchy and sweet, lotus root tastes best when stir fried and incorporated in soups. A common ingredient in Japanese and Chinese cuisine, lotus root is actually the stem of the lotus flower and can grow up to several feet in length underwater. A 100g portion of lotus root scores you 44% of vitamin C, 12% of potassium, and 20% of dietary fibre. Hence, consuming lotus root often can improve blood circulation, reduce stress, aid digestion, and even help in weight management. 

6)    Sweet Potato Leaves (prices start from SGD 1.50)

Affectionately termed “the longevity vegetable”, sweet potato leaves are adorably heart-shaped and have long, thin stems. Similar to most other vegetables, sweet potato leaves are usually stir-fried with chilli and garlic for flavour. Notably high in magnesium content (12%), vitamin A (58%) and vitamin B-6 (10%), this Chinese green lives up to its name by enhancing immunity, boosting metabolism and lowering blood sugar.

7)    Kang Kong (prices start from SGD 1.50)

Kang Kong is the Malay name for water spinach and is very commonly consumed in Southeast Asia. A popular way of cooking this Chinese veg is stir-frying it with sambal belachan (a spicy shrimp infused chilli paste) but the healthier alternative of stir-frying with garlic is just as delicious. This thin and hollow stemmed vegetable has an addictive crunch and consuming just 100g of it will completely boost your vitamin A and C intake (126% and 91% respectively). It’s also an excellent source of magnesium and iron which supports red blood cell production.

8)    Choy Sum (prices start from SGD 1.50)

Choy sum, also known as chye sim, is another leafy green popular in Chinese cuisine. It resembles kai lan in appearance but has a less meaty stalk, and bears mini yellow flowers that are edible but slightly bitter. Similar to most other Chinese vegetables, choy sum can be blanched in boiling water, stir-fried with oyster sauce or steamed. Tasting like a cross between kai lan and bok choy when cooked, it’s no less nutritious, containing 44% of vitamin C, 22% of Vitamin A, and 7% of calcium per 100g portion.  

9)    Watercress (prices start from SGD 2.50)

Watercress is an often overlooked green that packs a powerful nutrient punch. Popularly enjoyed in soup to rid it of its slightly bitter taste, watercress can also be stir-fried with ginger and garlic. Unlike other greens, watercress is far from bland-tasting and brings a peppery and slightly spicy kick. A nutrient dense vegetable, 100g of watercress boasts 63% of vitamin A, 71%  of vitamin C, 12% of calcium and 9% of potassium. It contains carotenoids which are essential for eye health as well.

10)  Bamboo Shoots (prices start from SGD 1.70)

Rounding up this list is the almighty bamboo shoot. Although too bitter and tough to be consumed raw, these un-green greens can be delicious after canning or cooking. Addictively nutty, a 100g portion of bamboo shoot packs 10% of vitamin B-6, 6% of vitamin C, 8% of dietary fibre, and 15% of potassium. Consuming bamboo shoots can not only reinforce bone health; it can help with gut problems and fighting free radicals. Its low fat and sugar content also makes it an ideal snack for diabetics.

*% of nutrients is calculated in % Daily Value (%DV) — references amounts of nutrients to consume or not exceed each day

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