Can you steam bok choy?

In this short article, we will answer the question, “Can you steam bok choy?”, along with other information such as a way to cook steamed bok choy, its nutritional content, and its health benefits

Can you steam bok choy?

Yes, you can steam the bok choy, and it is a good cooking option if you plan to add the bok choy to dishes such as soups. 

Steam the leaves and stalks for a few minutes using a steamer, until the stalks turn tender and the leaves slightly wilt. Once it is ready, strain the water and add it to your dish. 

What are the nutritional facts about steamed bok choy

Steamed bok choy is full of nutrients such as vitamins and minerals which support health one cup of shredded and steamed bok choy typically contains:

  • Calories: 9
  • Protein: 1 gram
  • Total fat: 0 grams
  • Total carbs: 1.5 grams
  • Total sugar: 1 gram
  • Fiber: 1 gram
  • Calcium: 6% of the Daily Value (DV)
  • Iron: 3% of the DV
  • Magnesium: 3% of the DV
  • Phosphorus: 2% of the DV
  • Potassium: 4% of the DV
  • Zinc: 1% of the DV
  • Manganese: 5% of the DV
  • Selenium: 1% of the DV
  • Vitamin C: 35% of the DV
  • Folate: 12% of the DV
  • Vitamin A: 17% of the DV
  • Vitamin K: 27% of the DV

How long does it take to steam bok choy?

It takes around 6 minutes to steam bok choy in a steamer basket. Trim the stalks of the bok choy before boiling, as it takes longer to cook, and place it on the steamer basket. Bring the water to a boil and cook for a few minutes till the leaves are tender. Test for doneness using the tip of a knife before serving. 

What are the health benefits of eating steamed bok choy?

There are many health benefits of eating steamed bok choy, such as supporting bone health, preventing cancer, and promoting heart health. Since it contains minerals such as potassium and magnesium, it can regulate blood pressure and in turn, reduce the risk of cardiovascular disease.

Bok choy is also rich in calcium and vitamin K, responsible for maintaining bone density and bone health. Consuming bok choy can reduce the risk of developing osteoporosis due to bone softening. More information on the health benefits of bok choy can be found here.

How to incorporate steamed bok choy into your diet?

You can incorporate steamed bok choy into your diet, by adding it to several dishes such as stir-fries, soups, and stews. You can saute it with olive oil to top off rice or quinoa, as well as use it to make a stir fry by cooking it with some bell peppers, carrots, and other vegetables. Since each part of the plant is edible, you can use it in almost any savory dish. 

What is the easiest way to cook bok choy?

The easiest way to cook bok choy only involves a few simple ingredients. Heat some oil in a wok, and add garlic, ginger, and bok choy. Stir fry it for a few minutes, add some broth and cook until done. Once ready, sprinkle it with some salt and pepper, and enjoy it with rice or eat it on its own.

Can you oversteam bok choy?

Yes, you can oversteam bok choy if you use high heat for a long time. This will give it a mushy appearance, and it will not have a crispy texture. The leaves will also be brown and too soggy to be incorporated into any dish. Hence, to avoid overcooking it, add bok choy towards the end of cooking a dish. 

How do you store bok choy in the fridge before steaming?

First, select a firm bok choy with stalks that do not have any brown spots. The leaves should also be fresh and not wilting. Store the bok choy in a plastic bag which is sealable, and place it in the refrigerator. This should last for up to a week, and make sure to remove any wilted leaves before steaming. 

Can I freeze the bok choy before steaming?

Yes, you can freeze bok choy before steaming, but it should be done carefully to preserve it well. Blanching before freezing the bok choy will prevent any enzymes from changing the flavor, color, and texture during freezing. This is because the cold shock of the ice water will halt any reactions taking place, preserving the bok choy. 

Is steamed bok choy hard to digest?

Yes, steamed bok choy can be hard to digest. This is because of the presence of sorbitol, which leads to bloating issues when consumed in excess. 

The bok choy slips through the small intestine without digesting and enters the large intestine where it is broken down by bacteria. This leads to gas release as well as stomach cramps.

Can you microwave steamed bok choy?

Yes, you can microwave steamed bok choy. After washing the bok choy, cut it lengthwise, and place it in a microwave-safe dish. 

Add a few tablespoons of water, and microwave on high for a few minutes. Check for doneness using a knife, and ensure they are cooked thoroughly before taking them out.

Can I pickle steamed bok choy?

Yes, you can pickle steamed bok choy using a few simple ingredients. Add chili, vinegar, salt, water, and sugar into a pan on high heat, along with spices, and mix until dissolved. 

Add this mixture to bok choy and garlic in a sterilized jar, and seal it tightly. Store this jar at room temperature, and refrigerate once opened. Enjoy pickled bok choy in sandwiches, wraps, and salads. 

Other FAQs about Cabbage that you may be interested in.

Can you steam red cabbage?

How long is cabbage good for?

Can you cook cabbage in a crockpot?

Conclusion

In this short article, we have answered the question, “Can you steam bok choy?”, along with other information such as a way to cook bok choy, its nutritional content, and its health benefits

References

https://www.vice.com/en/article/88aqgb/easy-pickled-bok-choy-recipe

https://www.foodnetwork.com/recipes/food-network-kitchen/healthy-spicy-steamed-baby-bok-choy-recipe-2107028

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.