How to Cut and Cook Leafy Greens

Bok choy, also known as Chinese cabbage, is a cruciferous vegetable that has been cultivated in China since the 5th century. According to the Food Literacy Center, bok (also known as bai or pak) means white, while choy (also known as cai or choi) means vegetable. As a Brassica vegetable, it is a member of the cabbage and mustard family, along with Brussels sprouts, cabbage, kale, collard greens, and broccoli. A true vegetable dream team, if you ask me.

“Bok choy is an extremely healthy vegetable,” says Alyssa Smolen, MS, RDN, CDN, a New Jersey-based registered dietitian and content creator. “It contains vitamin E, vitamin C, and fiber.” It’s also rich in a variety of micronutrients, including (but not limited to) vitamin A, vitamin K, calcium, and iron. Bok choy also contains powerful antioxidant plant compounds like sulforaphane (a star for your gut, hormones, and liver). And in addition to the health benefits, it’s also just plain delicious.

Below we explain how to prepare bok choy using RD-approved preparation techniques and cooking ideas.

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How do you prepare bok choy for eating?

1. Cut it into slices

Start by cutting the bok choy into quarters lengthwise. (Baby bok choy, on the other hand, is small enough that you can only cut it in half.)

Depending on your recipe, you may want to cut your quartered bok choy into smaller pieces. This works well if you are making a stir fry or other type of sautéed dish with multiple vegetables that all need to cook at once.

2. Trim the ends

“You can eat almost all parts of bok choy,” says Smolen, including the crispy white stems and the leafy greens. However, she advises cutting off the edges, such as browning or wilted leaves and the bottoms.

3. Wash thoroughly

Cutting your bok choy and separating the stems for Washing them will rinse away any remaining dirt and debris, which Smolen says can easily find its way into the nooks and crannies of the vegetable. (If you choose to leave the stems intact, be sure to rinse them thoroughly.) You can also soak the bok choy in a bowl of water. Regardless of your cleaning method, be sure to pat them dry before cooking.

4. Decide how you want to cook it

According to Smolen, the most common ways to prepare bok choy are to sauté it or toss it in a stir-fry. But you can also shred it with carrots and make a versatile coleslaw, toss it into a healthy miso soup for extra veggies and flavor, or try your hand at traditional Chinese dishes that use the ingredient, like lo han jai.

Smolen recommends blanching your bok choy first to remove the bitterness from the bok choy, especially if you plan on sautéing it. Simply heat a pot of salted water until it boils, then add your cleaned, prepared bok choy to the pot and let it cook for about a minute. (It should turn bright green, not dull.) Remove it from the pot and place it in a bath of ice-cold water to stop the cooking process.

“After blanching, people can heat a skillet with neutral oil. Once the oil is hot, add the bok choy,” Smolen says. You’ll know it’s done when the bok choy is tender and fork-tender, though she says cooking time ultimately comes down to personal preference. “Once the greens are tender, add garlic and onions for a delicious flavor.”

If you find the bok choy too bitter, Smolen advises cooking it longer or compensating for the taste with something sour, such as lemon.

5. Combine it

There are many ways to cook bok choy and even more recipes to choose from, but sauté pans and stir-fries remain tried-and-true, popular cooking styles. Smolen recommends pairing your freshly prepared bok choy as a side dish with lean pork tenderloin and rice. Or, if you’d prefer a more plant-based stir-fry, her go-to is bok choy with carrots, peppers, and tofu, topped with a delicious vegetable sauce. Remember, the more vegetables, the better—not just for your taste buds, but for your gut and your health, too.