Vegetable | Vegan Vegetarian Gluten Free Low Calorie Low Carb

Gai Lan

Brassica oleracea var. alboglabra Allergen-Free
Gai Lan

Sourcing & Taxonomy

  • Family Brassicaceae
  • Primary Cuisine East Asian
  • Seasonality Year-Round
  • Source Plant

The Forktionary Angle

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Definition

A leafy green vegetable from the brassica family, widely used in Cantonese cuisine, known for its slightly bitter taste.

Sensory Profile

TasteBitter, Slightly Sweet
TextureCrisp, Tender-crisp
AromaEarthy, Green, Slightly Sulfur
AcidityLow

Technical Metrics

Nutrition Facts

Per 80g
Calories22 kcal
Total Fat0.4 g
Saturated Fat0.1 g
Trans Fat0 g
Cholesterol0 mg
Protein2.4 g
Total Carbohydrate4 g
Dietary Fiber2.4 g
Total Sugars1 g
Calcium180 mg
Iron1 mg
Potassium250 mg

Chef’s Secret

Blanching gai lan for 30-60 seconds before stir-frying ensures tender-crisp texture and vibrant color.

Substitutions

Best Match

Broccoli Rabe

1:1

Good for similar bitterness and texture in stir-fries and sides.

Broccolini

1:1

Milder flavor, similar tender stems and florets, great in Asian dishes.

Chinese Cabbage (Napa Cabbage)

1:1

Different texture, but can offer a similar bulk and freshness in stir-fries.

Spinach

1:1 (cooked)

Softer texture, but provides green vegetable bulk, less bitter.

Buying Guide

Look for vibrant green leaves and firm, unblemished stalks; avoid yellowing.

Flavor Pairings

Garlic Oyster Sauce Ginger Soy Sauce Pork Beef Chili.