5 Vegetables to Celebrate the Lunar New Year

A great way to celebrate the Lunar New Year, also known as the Spring Festival or Chinese New Year, is with some of the great vegetables which are indispensable to Asian cuisine.

Asian Vegetables

Some of the most nutritious and delicious vegetables from Asian cuisine are now easily accessible in major supermarkets. If they are not, the seeds can now be found via seed suppliers catalogues. They will definitely add to the variety of your vegetable garden and are delicious.

Bok Choi

The most popular and well known of Chinese cuisines leafy greens is the Bok Choi/Pak Choi, also known as Chinese white cabbage (Brassica rapa Pekinensis). A favourite in stir fries and rich in nutrients, it has been on the menu in China, and surrounding countries for thousands of years.

All parts of the plant are edible. It has a sweet flavour and firm texture in the stalk. I usually add at the end of cooking a dish to maintain a the robust texture and nutrients, for which it ranks sixth on the Aggregate Nutrient Density scale. It can be sautéed, grilled or stir fried.

Health Benefits

• high fibre
• Antioxidant,
• Vitamins C, A, Beta carotene, iron and calcium

Grow Your Own

This beauty likes Temp. 64F-68F (18c – 20c) and will grow year round if the weather is suitable.

Sandy and acidic soil – Follow seed Package instructions.

Harvest 40-50 days or when there are 10 to 15 leaves. If harvested later leaves may be a little bitter.

Bitter Melon

The Bitter Melon (Momordica charantia) is a vegetable which travelled from India to China where it has a long history in both medicine traditions. As its name suggests it is very bitter. When preparing this vegetable salt is used to draw out the bitterness. It can be eaten raw or cooked.

Benefits

• Clinical research has shown that it lowers blood sugar
• Vitamins B, C and Iron

Use

Par boil with salt to reduce bitterness. A favourite preparation is to par boil and stuff with meat or other vegetables. It can also be pan fried or pickled.

Grow your own

Soak seeds and place in 1/2 inch of soil.

Requires full to partial sun.

Use a trellis for the vine and fertilise twice during the season.

90 days to harvest.

Lotus root

An aquatic plant (Nelumbo Nucifera), is used in Chinese and Japanese cuisine. It can grow up to four feet. Enjoyed in meals for thousands of years, it it also a symbol of purity, longevity and unity in Buddhism and Hinduism.

Benefits

• Vitamins B, C and Iron
• Dietary Fiber
• Minerals
• Traditionally used to treat diarrhea
• Antioxidant
• Antibacterial
• Anti inflammatory

Use

It is sold sliced and frozen. The holes make it look like Swiss Cheese. All parts of the plant are used in cooking soups stir fry recipes and salads which enhance its coconut like flavour.

Mung Bean Sprouts

Mung bean sprouts are a very fast growing sprout in the legume family (Vigna radiata). They have a high water content which you appreciate as soon as you bite into them. A crunchy light taste added to the dish. Use soon after purchase to retain the texture and taste.

Benefits

• Vitamins B, C and Iron
• Dietary Fiber
• Minerals
• Traditionally used to treat diarrhea
• Antioxidant
• Antibacterial
• Anti inflammatory

Use

Soups, salads and stir fries

Recommended that they be washed thoroughly and cooked before serving.

Grow your own

Here is a link to trying you hand at growing your own mung bean sprouts.

Chinese Cabbage/ Napa Cabbage

A crispy, refreshing wavy leafed cabbage with dense packed leaves. I first had the pleasure of this vegetable at a Chinese restaurant where you would have a plate of these cabbage leaves an a Mu shu mix of garlic, vegetables and mushrooms which you would have to wrap in a the Cabbage leaf and enjoy. Delicious!

Benefits

• Vitamins B, C, K
• Calcium
• Anti inflammatory
• source of fiber
• Magnesium

Use

Rinse and remove stem, then you can chop the leaves or leave whole.

Best in Stir fry, dumplings, rolls or salad.

Grow your Own

Grows in full to partial shade.

Rich soil with good drainage.

USDA zone 4-7 It will grow throughout the year in mild climates.

Harvest when heads are firm around 60 to 70 days.

We hope you enjoy this Spring Festival and let us know your favourite vegetables and the dishes you prepare with them.