Bok Choy

Brassica Rapa Subsp. Chinensis

Bok choy (Brassica rapa subsp. chinensis) is a leafy green vegetable from the cabbage family (Brassicaceae), commonly used in Asian cuisine. It has crisp white stalks and dark green leaves with a mild, slightly peppery flavor

History

Bok choy (Brassica rapa subsp. chinensis) has been cultivated in China for over 1,500 years and is a staple in Asian cuisine. It originated in the Yangtze River Delta and was first grown for medicinal and culinary purposes during the Tang Dynasty (618–907 AD).

During the Ming Dynasty (1368–1644 AD), bok choy became widely popular in Chinese agriculture and spread to Korea and Japan. European traders and Chinese immigrants later introduced it to North America in the 19th century, particularly during the California Gold Rush, when Chinese laborers brought it as part of their traditional diet.

Today, bok choy is grown worldwide and is valued for its nutritional benefits, mild flavor, and versatility in cooking.

Nutrition

Bok choy is low in calories (13 kcal per 100g) but rich invitamins A, C, K, folate, calcium, and potassium. It supports immunity, bone health, and digestion, making it a nutrient-dense addition to any diet.

Season

Bok choy is a cool-season crop grown in spring and fall, thriving at 55–75°F (13–24°C). It matures in 30–60 days, with baby bok choy ready in 30–40 days and full-sized heads in 50–60 days. Harvest before extreme heat or frost for the best quality.

Selection

Choose firm, crisp stalkswithvibrant green leaves and no wilting or blemishes. Smaller heads are tender and sweet, whileheavier ones indicate freshness. Avoid slimy or dry bok choy.

Storage

Store unwashed bok choy in a plastic bag in the crisper drawer of the refrigerator for up to a week. For longer storage, blanch and freeze in an airtight container. Keep bok choy dry to prevent spoilage.

Trimming and Cleaning

Rinse bok choy under cold water, cut off the base, and separate the stalks. Soak in water to remove dirt, then rinse again. Trim damaged ends and cut to desired size.

Stir-Frying and Sautéing

Heat oil in a pan over medium-high heat, add garlic or seasonings, then cook chopped bok choy for 3–5 minutes, stirring frequently. Cook stalks first, then add leaves for even cooking. Season and serve hot.

Baking and Roasting

Toss chopped bok choy with oil, salt, and pepper, then spread in a single layer on a baking sheet. Bake at 400°F (200°C) for 12–15 minutes or roast at 425°F (220°C) for 8–12 minutes until tender and slightly crispy.

Grilling

Brush bok choy with oil, salt, and pepper, then place on a preheated grill (medium-high heat, 400°F/200°C). Grill for 3–5 minutes per side until tender and slightly charred. Serve with lemon juice or sauce.

Microwaving

Place bok choy in a microwave-safe dish with 2–3 tbsp. of water. Cover with a lid or damp paper towel and microwave on high for 2–4 minutes until tender. Drain excess water, season, and serve.

Blanching and Freezing

Blanching & Freezing Bok Choy: Boil bok choy for 1–2 minutes, then transfer to ice water for the same time. Drain and pat dry, then freeze in an airtight bag for up to 6 months.

Equivalents, Measures, and Servings

• 1 pound (450g) bok choy = 6–8 cups chopped
• 1 medium head = 3–4 cups chopped
• 1 baby bok choy = ½–1 cup chopped
• Serving size: 1 cup (raw) or ½ cup (cooked)

A standard 1-pound bunch serves 2–4 people, depending on preparation.

Complementary Herbs, Seasonings, and Foods

Herbs & Seasonings:

• Garlic, ginger, and scallions – Enhance flavor in stir-fries and soups.
• Soy sauce, oyster sauce, and sesame oil – Add umami depth.
• Red pepper flakes or chili paste – Provide a spicy kick.
• Lemon juice or vinegar – Brighten the taste.

Complementary Foods:

• Proteins: Chicken, beef, tofu, shrimp, and pork.
• Grains: Rice, noodles, and quinoa.
• Other vegetables: Mushrooms, bell peppers, and carrots.

Bok choy pairs well with Asian-inspired flavors and light, savory dishes!

Serving Suggestions

• Stir-fried with garlic, soy sauce, and sesame oil as a side dish.
• Added to soups like ramen, miso soup, or chicken broth for extra nutrition.
• Grilled or roasted with a drizzle of balsamic glaze or lemon juice.
• Mixed into salads with a light sesame or citrus dressing.
• Served with rice or noodles alongside tofu, chicken, beef, or shrimp.
• Blended into smoothies for a nutrient boost.

Bok choy is versatile and pairs well with a variety of flavors!

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Garlic Sesame Stir-Fried Bok Choy

Ingredients:

• 1 lbs. bok choy (chopped)
• 2 tbsp. vegetable oil
• 3 cloves garlic (minced)
• 1 tbsp. soy sauce
• 1 tsp sesame oil
• ½ tsp red pepper flakes (optional)
• 1 tsp sesame seeds

Instructions:

1. Drizzle with sesame oil, sprinkle sesame seeds, and serve hot.
2. Heat oil in a pan over medium-high heat.
3. Add minced garlic and stir for 30 seconds until fragrant.
4. Add bok choy stems first, stir-fry for 2 minutes, then add leaves.
5. Pour in soy sauce and cook for another 2–3 minutes until tender.

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Bok Choy & Mushroom Soup

Ingredients:

• 1 lbs. bok choy (chopped)
• 4 cups vegetable or chicken broth
• 1 cup mushrooms (sliced)
• 2 cloves garlic (minced)
• 1-inch ginger (sliced)
• 1 tbsp. soy sauce
• ½ tsp black pepper
• 1 tsp sesame oil

Instructions:

1. In a pot, heat sesame oil over medium heat.
2. Sauté garlic, ginger, and mushrooms for 2 minutes.
3. Pour in broth, bring to a boil, and simmer for 5 minutes.
4. Add bok choy and soy sauce, cook for 3–4 minutes until tender.
5. Season with black pepper and serve warm.

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Grilled Bok Choy with Lemon & Parmesan

Ingredients:

• 4 baby bok choy (halved lengthwise)
• 2 tbsp. olive oil
• 1 tsp salt
• ½ tsp black pepper
• 1 tbsp. lemon juice
• 2 tbsp. grated Parmesan

Instructions:

1. Preheat grill to medium-high heat (400°F/200°C).
2. Brush bok choy with olive oil, salt, and pepper.
3. Place on grill, cut side down, and grill for 3–4 minutes per side.
4. Remove, drizzle with lemon juice, and sprinkle with Parmesan.
5. Serve warm as a side dish.

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Spicy Bok Choy & Tofu Stir-Fry

Ingredients:

• 1 lbs. bok choy (chopped)
• 1 block firm tofu (cubed)
• 2 tbsp. vegetable oil
• 2 tbsp. soy sauce
• 1 tbsp. sriracha or chili paste
• 2 cloves garlic (minced)
• 1 tsp cornstarch mixed with 2 tbsp. water

Instructions:

1. Heat oil in a pan over medium-high heat.
2. Add tofu cubes and cook until golden brown on all sides, about 5 minutes.
3. Add garlic and cook for 30 seconds.
4. Stir in bok choy stems first, cook for 2 minutes, then add leaves.
5. Mix soy sauce, sriracha, and cornstarch slurry, pour into the pan.
6. Stir-fry for another 2–3 minutes until sauce thickens.
7. Serve hot with rice or noodles.

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Bok Choy & Shrimp Noodle Bowl

Ingredients:

• 1 lbs. bok choy (chopped)
• 8 oz. rice noodles
• ½ lbs. shrimp (peeled & deveined)
• 2 tbsp. soy sauce
• 1 tbsp. hoisin sauce
• 2 cloves garlic (minced)
• 1 tbsp. vegetable oil
• 1 tsp sesame oil

Instructions:

1. Cook rice noodles according to package instructions. Drain and set aside.
2. Heat vegetable oil in a pan over medium heat.
3. Add garlic and shrimp, cook for 2–3 minutes until shrimp turns pink.
4. Add bok choy and stir-fry for another 2–3 minutes.
5. Stir in soy sauce, hoisin sauce, and sesame oil.
6. Toss with noodles and serve warm.

From Bounty from the Box: The CSA Farm Cookbook, by Mi Ae Lipe