Bok Choy Soup with Miso

Bok choy is just one of about 33 varieties of Chinese cabbage, belonging to the cruciferous vegetable family. It first came to the United States around the end of the 19th century by Chinese prospectors during the gold rush. Find it fresh in your grocery store’s produce section near the other lettuce and cabbage.

Bok choy, also known as pak-choi, looks kind of like celery and Swiss chard, but has a mild flavor that makes it perfect to complement boldly flavored foods. The white, fleshy ribs also remain crisp and crunchy when cooked, lending a nice texture to soups and stir fries. When cooking, the leaves and the stems should be separated, since the stems will require a longer cooking time.

The stems can also be used in place of celery in many recipes, and the leaves can be used in place of spinach or kale. All parts of bok choy can be eaten raw, and is a delicious addition to salads.

Nutritionally speaking, bok choy has many of the same cancer busting benefits of vegetables like broccoli, cauliflower, and Brussels sprouts, as it is in the same family. It’s not usually a vegetable that comes to mind when we think of cruciferous vegetables! Bok choy is about 95% water, making it incredibly low calorie – 1 cup contains only 12 calories! It’s also helpful in managing blood pressure: bok choy is an excellent source of potassium (which most of us don’t get enough of!), and vitamin A, and a good source of vitamin C and folic acid. It also contains some iron and calcium, making it a great addition for older people, or those who don’t consume dairy. A bonus: bok choy contains lower levels of oxalic acid than other greens like spinach, which makes its calcium and iron more easily absorbed!

You can use any type of Chinese cabbage you can find at the store. Don’t use regular cabbage, though. It’s thicker, tougher, and won’t work the same. You could also use celery in place of the white stems, and spinach in place of the greens in a pinch.

I highly recommend replacing your soy sauce with low sodium soy sauce. You can dilute low sodium soy sauce with a ratio of 1:3 water to soy sauce, or more if you need less sodium.
Pro tip: If you already have regular soy sauce, avoid wasting money by diluting it with 1/3 to 1/2 water. Buy low sodium moving forward. Once you get used to the taste of low sodium, you can start diluting that with 1/4 or more water.

You can toss in about 1/2 teaspoon of fennel seeds, or just leave it out all together. It adds a delicious, licoricey flavor, but it isn’t vital if you can’t find it, or if it’s too expensive (I get it – it’s not something you’ll use a lot of!).