Stir-fried Watercress: A Healthy Leafy Green Vegetable
Watercress (西洋菜,sai yeung choi in Cantonese or xī yáng cài in Mandarin), is a super healthy vegetable often overlooked at the market because people don’t know how to prepare it. Making this stir-fried watercress at home is an easy, delicious, and healthy way to change up the vegetables on your dinner table.
Servings: 4
Calories: 117kcal
Ingredients
- 3 tablespoons vegetable or canola oil
- 1 teaspoon fresh ginger (finely julienned)
- 3 cloves garlic (finely minced)
- 2 bunches watercress (about 1 pound/450g, washed thoroughly)
- ⅛ teaspoon white pepper
- ⅛ teaspoon sugar
- ½ teaspoon salt
- ⅛ teaspoon sesame oil
- ¼ teaspoon MSG (VERY optional!)
Instructions
- Place your wok over medium high heat, and add the oil, spreading it around to coat the surface of the wok.
- Add the ginger, letting it caramelize and infuse the oil. Take care not to let it burn. Add the minced garlic, and give it a stir. Immediately add the watercress (if you wait too long, your garlic could burn). Turn the heat up to high.
- Stir-fry the watercress for 20 seconds to evenly distribute the ginger, garlic and oil. Once mixed, move all of the watercress to the center of the wok in a small pile, and cover the wok.
- After 45 seconds, uncover the wok. There should be plenty of steam at this point. Use a circular stirring motion to drag the pile of watercress and some of the liquid around the sides of the superheated wok. Stirring the watercress against the hottest and driest part of the wok will generate that wok hay flavor. Gather the watercress back in the middle of the wok. To give you an idea of the cooking time, this step should take no more than 20 seconds.
- While you wait for the sides of the wok to reheat, add the white pepper, sugar, salt, sesame oil and MSG, if using. (A quick note on the spices: we list MSG as optional because many people shy away from it, but it’s a tasty addition to leafy green vegetables that really gives you that restaurant flavor. Use it per your own tastes and perspectives!)
- Stir-fry the mixture again to mix in the seasonings, once more stirring the watercress and the liquid so it hits the sides of the wok to generate more wok hay.
- Use your wok spatula to scoop the watercress onto a shallow rimmed bowl, making sure to get the remaining liquid, as it’s super-infused with garlic, ginger, and those vitamins from the watercress. Serve as a side dish or just with some white rice as a super light vegan meal.
Nutrition
Calories: 117kcal | Carbohydrates: 2g | Protein: 3g | Fat: 12g | Saturated Fat: 9g | Sodium: 338mg | Potassium: 383mg | Fiber: 1g | Sugar: 1g | Vitamin A: 3620IU | Vitamin C: 49.5mg | Calcium: 140mg | Iron: 0.2mg