Chinese Broccoli is an Asian delicacy that combines the nutrition of broccoli along with a slightly pungent taste of mustard. It is also commonly known as Kai lan or Gai Lan in traditional Chinese contexts and also known as Asian Kale.

This green vegetable has sturdy but crunchy stems and equally sturdy leaves that nicely wilt off when cooked. Often one can find small yellowish or whitish flowers in between the leaves of the Kai Lan.

Chinese Broccoli is usually stir-fried alone or along with some protein-rich foods such as beans, tofu, and seeds.

chinese broccoli
Chinese Broccoli stem with white flower

Nutrition Profile and Benefits of Chinese Broccoli – Kailan

Chines Broccoli is low in calories, an excellent source of antioxidants, Vitamin A, Vitamin C, and Vitamin K, and Folate. It is also a good source of dietary fiber, Calcium, Potassium, and Manganese.

In terms of health benefits, Kai Lan supports:

  • The Immune System
  • Cardiovascular health
  • Lowers cholesterol
  • Lowers blood sugar levels
  • Reduces blood clotting
  • Helps to strengthen the bones
  • Increases blood circulation
  • Supports string hair, eyesight, teeth, and improves skin tone
  • Prevents and combats the growth of cancerous cells

Chinese Broccoli and Jackfruit Seeds stir-fry Recipe

This stir-fried recipe of kailan is nutritious, simple, delicious, and super healthy. It is recommended for diabetics, cancer patients, heart patients, new mothers, and pregnant ladies.

jack fruit seeds
Jack fruit Seeds with the peel

This stir-fried recipe of kailan is nutritious, simple, delicious, and super healthy. It is recommended for diabetics, cancer patients, heart patients, new mothers, and pregnant ladies.

For its high nutritional value and rich flavor, it is also a must add to the children’s menu. For the kids, this recipe can be modified slightly by cooking the mix a little bit more along with some water. This will soften and moisturize the mix, which can further be blended and offered as a soup.

chinese-broccoli-kailan-recipe
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Chinese Broccoli – Kailan and Jackfruit Seeds Stir-fry

This recipe combines the bitter pungent flavor of Chinese broccoli with the sweetness of jackfruit seeds, and the blend is delicious. It is an easy turnaround side-dish and goes very well with steamed rice.
Prep Time30 minutes
Cook Time10 minutes
Course: Main Course, Side Dish
Cuisine: Asian, Indian
Diet: Diabetic, Gluten Free, Hindu, Low Calorie, Low Fat, Low Lactose, Vegan, Vegetarian
Keyword: green vegetable
Servings: 3 people
Author: Nidhi Bansal
Cost: $5

Equipment

  • Heavy Bottom Pan

Ingredients

  • 300 g Chinese Broccoli – Kaillan One Medium-sized bunch
  • 2 Garlic Cloves
  • 10 Jackfruit Seeds
  • 1 tbsp Roasted Sesame Seeds To sprinkle on the top
  • 1½ tsp Rock Salt To taste or 1 tbsp Naturally brewed soy sauce
  • 1 Dried Red Chili Optional
  • 1 Medium Onion
  • 1 tbsp Peanut Oil or Mustard Oil For cooking
  • 2 tsp Virgin Sesame Oil To sprinkle on the top
  • 1 tsp Mustard Seeds Optional

Instructions

Chinese Broccoli

  • Wash and chop the Chinese Broccoli stem into slightly less than half-inch long pieces.
  • Coarsely chop the leaves.
  • Finely chop onion and garlic.

Jack fruit Seeds

  • To cook the jackfruit seeds, boil them in salty water for 15-20 minutes.
  • Remove the white peel from the seeds and then cut them into small pieces.

Vegetable Stir-Fry

  • Heat the pan. Add oil and let it heat slightly.
  • Add the dried chili and mustard seeds. Let the seeds crackle.
  • Add garlic and onion and keep stirring till they turn slightly brown.
  • Add jackfruit seeds and salt and keep the heat to low. Cook for 2 minutes.
  • Add Kai-lan leaves. Cook till the stem and leaves wilt off. This will take nearly 7-8 minutes.
  • Sprinkle sesame seeds on top of it and serve with rice.
  • Replace salt with soy sauce by adding soy sauce at the end of cooking.
  • Sprinkle the mix with sesame oil. Enjoy!

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