Chinese cabbage, which originates from East Asia and belongs to the cruciferous vegetables, has also been known in Germany for several decades. In stores, it can be purchased mainly in autumn and winter.
This is what you should know about Chinese cabbage
Chinese cabbage contains many, healthy nutrients, for example, B vitamins, vitamin C and K, calcium, potassium and folic acid. At the same time, the name Chinese cabbage reveals its country of origin. It was first cultivated in the Middle Kingdom in the fifth century. Ten centuries later, the cabbage came to Korea and Japan. Even today, these three countries are the main cultivation areas of Chinese cabbage, which is also called Peking cabbage, Japanese cabbage or celery cabbage. In the main growing areas, cabbage is one of the most important sources of food. It is believed that the vegetable species was crossed from the turnip and mustard cabbage. In terms of external shape, the vegetable differs from other types of cabbage in that it lacks a stalk. The firm outer leaves of the cabbage close together to form the cone-shaped or round-oval head. The advantage of Chinese cabbage is that it is much more digestible than other types of cabbage thanks to the mustard oils it contains. Thus, it is also good for digestion. The upper parts of the cabbage leaves taste more delicate, while the taste becomes stronger towards the stalk. The head, which can weigh two kilograms, is yellow to golden yellow inside. In July, the Chinese cabbage is sown and already after eight to ten weeks it is available in September. Harvesting can be done until winter. This must be done carefully, because the leaves break quickly and injuries can lead to rotten spots. Chinese cabbage can be stored in cold storage after harvest, so domestic cabbage can be purchased until March. In addition, from March there is a summer crop of Chinese cabbage, which is available from May. Furthermore, the vegetable is grown under glass, so it is available all year round.
Importance for health
Easily digestible, Chinese cabbage is a good alternative for those who have problems with the other domestic cabbage varieties. It also has very few calories, making it suitable for a figure-conscious diet. Chinese cabbage contains many, healthy nutrients, for example B vitamins, vitamin C and K, calcium, potassium and folic acid. The B vitamins contained are essential, for example, for the functioning of the nerves, skin, hair and blood. Equally beneficial are the high-quality amino acids and mustard glycosides they contain. The glucosinolates, the secondary plant substances, have a variety of health-promoting effects: For example, they strengthen the immune system, lower cholesterol levels and protect the body’s cells. Chinese cabbage has a stimulating and digestive effect. The substance brassinin, which is contained in Chinese cabbage, can inhibit the growth of tumors. Chinese cabbage is also recommended for pregnant women. The reason for this is folic acid. This vitamin is responsible for the healthy development of the embryo in the womb.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 12 | Fat content 0.2 g |
| Cholesterol 0 mg |
Sodium 11 mg |
| Potassium 87 mg | Carbohydrates 2.2 g |
| Protein 1,1 g |
Vitamin A 263 IU |
Chinese cabbage contains more than 90 percent water, but it also has many healthy nutrients. Especially in winter, it is an excellent source of vitamin C. But calcium, potassium and folic acid are also abundant in it. Other important ingredients are the high-quality amino acids and mustard oil glycosides. The mustard oils contained make the vegetable easily digestible and provide the typical taste. Thanks to the few calories, Chinese cabbage is an ideal slimming agent. Fat is almost not at all contained in the healthy vegetable.
Intolerances and allergies
In general, Chinese cabbage is very healthy and easy to digest. But some people suffer from unpleasant flatulence after eating it. The culprit is the fiber it contains, which the intestines cannot digest. They are not decomposed, resulting in intestinal gas. Hardly any gas is produced if Chinese cabbage is placed in the freezer for one or two days and only then used for cooking. By adding cumin or fennel, the vegetable is also better tolerated. For babies and children, the Chinese cabbage is rather unsuitable due to the rather high nitrate content.
Shopping and kitchen tips
When buying, make sure that the leaves of Chinese cabbage are fresh and crisp, and also have no dark spots. This will help to avoid unnecessary waste. A fresh head of cabbage looks juicy green and feels firm. Purchased fresh, it will keep in the vegetable compartment of the refrigerator for at least seven days. Briefly blanched, Chinese cabbage will keep in the freezer for more than three months. The tender leafy ribs of Chinese cabbage can be eaten as well. Cleaning and preparing the cabbage is very simple: remove any wilted outer leaves, wash the Chinese cabbage briefly in cold salted water and drain in a colander. Subsequently, the vegetable is chopped, depending on the recipe. All parts of the head can be used for the preparation of various dishes. Small cut Chinese cabbage needs about five to ten minutes for boiling, sauteing, frying or steaming. If the cabbage leaves are stuffed, they simmer for about 30 to 45 minutes or steam for 25 to 40 minutes. Gentle steaming basically preserves more of the ingredients.
Preparation tips
The healthy Chinese cabbage is versatile in both cold and hot cuisine. It tastes great raw as a salad and, unlike leaf lettuces, it has the advantage that the leaves remain crisp and fresh for many hours, even when mixed with dressing. For example, the vegetable is well suited for raw salads with finely chopped apples, grated carrots, peppers and fresh herbs. Because of its delicate texture, cabbage can be prepared hearty, but equally sweet. Sweet winter raw salads from the Chinese cabbage, for example, can be mixed with nuts and finely chopped organic orange peel. If cut into strips and briefly steamed, the cabbage is a delicious side dish to briefly roasted meat or fish. Chinese cabbage should not be cooked in water, as it quickly loses its crunchy bite and becomes soft and bland. It is more ideal to steam the vegetable in oil for a short time. Soups, stews, vegetable pans, casseroles and gratins can also be prepared well with the Chinese cabbage. The Chinese cabbage should always be cooked last and only for a maximum of five minutes. In Asian cuisine, the vegetable is an integral part, for example in delicious and healthy dishes from the wok together with chicken, peppers and broccoli. In addition, the tender green leaves are well suited as a filling or as a casing. Chinese cabbage is an optimal sparing food, because the tender leafy vegetables can be easily digested by the stomach. The special feature of Chinese cabbage is that it hardly smells and goes well with almost everything, so there are hardly any limits to creativity.