For years I used to see bok choy in Local market wondering how to cook. One day I dared to ask a person buying it. He said they stir fry, add some fish sauce and then add meat to it. I bought it not certain on what to make. I had homemade curd sitting in fridge. For past few days my and my family have not been consuming as much curd. It is not great to eat by itself at that point. So I thought I probably should cook bok choy and curd so that my curd can be used and I get to try cooking bok toy. There it is another success recipe.
Bok choy is one of the most nutrient-dense foods in the world, and it is uniquely beneficial for its calcium availability – bok choy is lower in oxalate, a substance that binds up calcium and prevents it from being absorbed, than most other leafy greens. 54% of the calcium in bok choy can be absorbed by the human body – compare this to 5% in spinach, a high oxalate vegetable, and 32% in milk. We can much more readily absorb calcium from bok choy than from dairy products.
Bok choy can be eaten raw in salads, green smoothies, or vegetable juices, or cooked in stir-fries, soups, or other vegetable dishes.
Bok choy provides abundant amounts of vitamins A, C, and K as well as folate and calcium. A recent study detected 28 different polyphenols – antioxidant phytochemicals – in bok choy. Some of these were more concentrated in the leaves, and some in the stems. The most abundant polyphenol these scientists found in bok choy was kaempferol, a molecule shown to have anti-cancer properties.
- 2 tbsp - Oil of your choice.
- ⅛th tsp - cumin
- ⅛th tsp - black mustard seeds
- 3 clusters - bok choy.
- 1 - tomato
- ½ - medium sized onion
- 2 cups - fresh butter milk
- ½ cup - besan (split gram flour)
- 5 - chillies
- ⅛th tsp - turmeric powder
- 2 sprigs - curry leaves
- ¼ tsp - ginger garlic paste
- 3 spring - fresh cilantro
- Slit green chillies. Cut onion into cubes. Cut ½ inch of bok choy stalk and discard.
- Separate and thoroughly wash tips after cutting. Often end of stalks is the place for mud.
- Place besan in a bowl. Mix till no lumps exist. Pour buttermilk, salt and mix till no lumps
- Pour your choice of oil in a thick bottomed pan. Heat on medium.
- Add mustard seeds. When they splutter, add cumin. Let it fry for 20 seconds or till fried.
- Add curry leaves, ginger garlic paste. Then add turmeric powder. Curry leaves and ginger garlic paste tend to splutter a lot. That's why I put them first and when spluttering settles, I add turmeric powder. Otherwise turmeric powder splutters around and color is all over.
- Now add chillies, onion, tomato and bok choy. Let it fry. Make sure they are crispy.
- Add buttermilk and besan mix. Let it boil in medium high. Once boiled, turn off.
- Garnish with cilantro.
- Serve with rice.