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Gai Lan (Chinese Broccoli)
Vegetables
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Gai Lan (Chinese Broccoli)

Brassica oleracea var. alboglabra

Clinical Encyclopedia

Gai Lan, also known as Chinese broccoli, is a leafy green vegetable that is rich in vitamins and minerals, particularly vitamin C and K. It has a slightly bitter taste and is commonly used in Asian cuisine.

Scientific NameBrassica oleracea var. alboglabra
Region of OriginChina
Popular Comparisons:
Gai Lan (Chinese Broccoli) VS Acorn SquashGai Lan (Chinese Broccoli) VS Adria Blue PotatoesGai Lan (Chinese Broccoli) VS Air PotatoGai Lan (Chinese Broccoli) VS GarlicGai Lan (Chinese Broccoli) VS AlexandersGai Lan (Chinese Broccoli) VS Aloe Vera

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories34 kcal
Water
91%
Fiber2.6g
Total9.4g
Protein
3g(32%)
Fats
0.4g(4%)
Carbohydrates
6g(64%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in antioxidants, Gai Lan helps combat oxidative stress and may reduce the risk of chronic diseases.
✓High in vitamin K, it supports bone health and may improve calcium absorption.
✓Contains glucosinolates, which have been shown to have anti-cancer properties.
✓Low in calories and high in fiber, making it an excellent choice for weight management.

Possible Risks & Side Effects

!Individuals on blood-thinning medications should consult a healthcare provider due to its high vitamin K content.
!May cause digestive discomfort in some individuals if consumed in large quantities.

How to Prepare & Consume

Best enjoyed steamed or stir-fried to retain its nutrients. Can also be blanched before adding to salads.

Smart Selection & Storage

How to Select

Look for Gai Lan with bright green leaves and firm stems. Avoid any that appear wilted or have yellowing leaves.

How to Store

Store in a plastic bag in the refrigerator to maintain freshness, and consume within a week for best quality.

Myths vs Realities

MythGai Lan is just a type of broccoli.+
RealityGai Lan is a different variety of Brassica oleracea, distinct from traditional broccoli, with unique flavor and nutritional profiles.
MythCooking Gai Lan destroys all its nutrients.+
RealityWhile some nutrients may be lost during cooking, methods like steaming preserve most of its vitamins and minerals.
MythGai Lan is only for Asian dishes.+
RealityGai Lan can be incorporated into a variety of cuisines and dishes, adding flavor and nutrition.

Healthy Recipes

Gai Lan Stir-Fry with Garlic and Ginger

A quick and flavorful stir-fry featuring Gai Lan, garlic, and ginger, perfect for a healthy weeknight dinner.

Ingredients
  • 200g Gai Lan, trimmed
  • 2 cloves garlic, minced
  • 1 inch ginger, grated
  • 1 tablespoon olive oil
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil
Instructions
  1. 1. Heat olive oil in a pan over medium heat.
  2. 2. Add minced garlic and grated ginger, sauté for 1 minute until fragrant.
  3. 3. Add Gai Lan and stir-fry for 3-4 minutes, then drizzle with soy sauce and sesame oil before serving.

Gai Lan Salad with Sesame Dressing

A refreshing salad combining blanched Gai Lan with a nutty sesame dressing, perfect for a light lunch.

Ingredients
  • 150g Gai Lan, blanched
  • 1 tablespoon sesame seeds
  • 1 tablespoon soy sauce
  • 1 tablespoon rice vinegar
  • 1 teaspoon honey
  • 1 tablespoon sesame oil
Instructions
  1. 1. In a bowl, whisk together soy sauce, rice vinegar, honey, and sesame oil.
  2. 2. Toss the blanched Gai Lan with the dressing until well coated.
  3. 3. Sprinkle with sesame seeds before serving.

Gai Lan and Quinoa Bowl

A nutritious bowl packed with protein-rich quinoa and sautéed Gai Lan, topped with a zesty lemon dressing.

Ingredients
  • 100g cooked quinoa
  • 150g Gai Lan, sautéed
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine cooked quinoa and sautéed Gai Lan.
  2. 2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
  3. 3. Toss gently and serve warm.

Gai Lan and Tofu Stir-Fry

A protein-packed stir-fry featuring Gai Lan and tofu, tossed in a flavorful soy sauce blend.

Ingredients
  • 200g Gai Lan, chopped
  • 150g firm tofu, cubed
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon chili flakes
Instructions
  1. 1. Heat olive oil in a pan and add cubed tofu, frying until golden.
  2. 2. Add Gai Lan and chili flakes, stir-frying for 3-4 minutes.
  3. 3. Pour in soy sauce and cook for another minute before serving.

Gai Lan and Chickpea Curry

A hearty and healthy curry featuring Gai Lan and chickpeas, simmered in a coconut milk base.

Ingredients
  • 200g Gai Lan, chopped
  • 1 can chickpeas, drained
  • 1 can coconut milk
  • 1 tablespoon curry powder
  • 1 tablespoon olive oil
  • Salt to taste
Instructions
  1. 1. In a pot, heat olive oil and add curry powder, stirring for 1 minute.
  2. 2. Add chickpeas and coconut milk, bringing to a simmer.
  3. 3. Stir in Gai Lan and cook for 5 minutes until tender, seasoning with salt.

Gai Lan and Brown Rice Pilaf

A wholesome pilaf made with brown rice and sautéed Gai Lan, flavored with herbs and spices.

Ingredients
  • 1 cup cooked brown rice
  • 150g Gai Lan, chopped
  • 1 onion, diced
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a pan, heat olive oil and sauté diced onion until translucent.
  2. 2. Add Gai Lan and cumin, cooking for 3-4 minutes.
  3. 3. Stir in cooked brown rice, seasoning with salt and pepper before serving.

Gai Lan and Egg Scramble

A protein-rich breakfast scramble featuring Gai Lan and eggs, perfect for a healthy start to your day.

Ingredients
  • 100g Gai Lan, chopped
  • 3 eggs
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and add chopped Gai Lan, sautéing for 2-3 minutes.
  2. 2. Whisk eggs in a bowl, then pour over the Gai Lan in the skillet.
  3. 3. Cook, stirring gently, until eggs are set, seasoning with salt and pepper.

Gai Lan and Shrimp Stir-Fry

A delicious stir-fry featuring succulent shrimp and Gai Lan, tossed in a light garlic sauce.

Ingredients
  • 200g Gai Lan, chopped
  • 150g shrimp, peeled and deveined
  • 2 cloves garlic, minced
  • 1 tablespoon soy sauce
  • 1 tablespoon olive oil
Instructions
  1. 1. Heat olive oil in a pan and add minced garlic, sautéing for 1 minute.
  2. 2. Add shrimp and cook until pink, then stir in Gai Lan.
  3. 3. Drizzle with soy sauce and cook for another 3 minutes before serving.

Gai Lan Soup with Miso

A comforting soup made with Gai Lan and miso, perfect for a light and healthy meal.

Ingredients
  • 200g Gai Lan, chopped
  • 4 cups vegetable broth
  • 2 tablespoons miso paste
  • 1 tablespoon sesame oil
  • 1 green onion, sliced
Instructions
  1. 1. In a pot, bring vegetable broth to a simmer and whisk in miso paste.
  2. 2. Add chopped Gai Lan and cook for 5 minutes until tender.
  3. 3. Drizzle with sesame oil and garnish with sliced green onion before serving.

Gai Lan and Sweet Potato Mash

A unique mash combining sweet potatoes and Gai Lan, offering a nutritious twist on a classic side dish.

Ingredients
  • 200g sweet potatoes, peeled and cubed
  • 100g Gai Lan, steamed
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Boil sweet potatoes until tender, then drain and mash in a bowl.
  2. 2. Fold in steamed Gai Lan and olive oil, mixing until combined.
  3. 3. Season with salt and pepper before serving.

Frequently Asked Questions (FAQ)

What is Gai Lan?

Gai Lan is a leafy green vegetable commonly used in Chinese cuisine, known for its slightly bitter flavor and high nutritional value.

How do you cook Gai Lan?

Gai Lan can be steamed, stir-fried, or blanched. It is often cooked quickly to maintain its vibrant color and nutrients.

What are the health benefits of Gai Lan?

Gai Lan is rich in vitamins C and K, antioxidants, and fiber, which can support immune function, bone health, and digestive health.

Can Gai Lan be eaten raw?

Yes, Gai Lan can be eaten raw, but it is often cooked to enhance its flavor and digestibility.

How do you select fresh Gai Lan?

Choose Gai Lan with vibrant green leaves and firm stems. Avoid any that are wilted or yellowing.

How should Gai Lan be stored?

Store Gai Lan in a plastic bag in the refrigerator, where it can last for up to a week.

Is Gai Lan the same as broccoli?

While Gai Lan is related to broccoli, it is a distinct vegetable with a different flavor and texture.

Can Gai Lan be frozen?

Yes, Gai Lan can be blanched and then frozen for later use, although it is best enjoyed fresh.

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Nutrients
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Featured Guides
Health Benefits of Gai Lan (Chinese Broccoli) Healthy Recipes with Gai Lan (Chinese Broccoli)