Stir-frying vegetables is a cooking method that’s beloved in Chinese cuisine. It’s fast, healthy, and results in vibrant dishes full of flavor and texture. One of the most popular combinations is stir-fried choy sum (a type of Chinese leafy green) with mushrooms. This dish, simple in its ingredients but rich in its flavors, is a great way to enjoy a nourishing and satisfying meal that combines the freshness of vegetables and the earthy umami of mushrooms.

Choy sum, also known as Chinese flowering cabbage, is a member of the Brassica family. It has tender stems and dark green leaves, making it a great addition to stir-fries. Combined with the mild, nutty taste of mushrooms, this stir-fry is a light yet filling dish that is perfect for a weekday meal or as a side dish in a larger Chinese-inspired meal.

Why Stir-Fry Choy Sum with Mushrooms?

Stir-fried choy sum with mushrooms is an ideal dish for many reasons:

1. Nutrient-Rich: Choy sum is a low-calorie vegetable that’s rich in vitamins and minerals. It’s packed with vitamin C, vitamin A, calcium, and fiber, which are all essential for maintaining good health. Mushrooms, on the other hand, offer a variety of health benefits, including antioxidants, fiber, and essential minerals like potassium and selenium.
2. Quick and Easy: Stir-frying is one of the fastest cooking methods, making this dish ideal for busy weeknights or when you need a quick meal. The ingredients cook in just a few minutes while retaining their nutrients and vibrant colors.
3. Versatile: This dish can be easily modified to suit your preferences. You can swap out choy sum for other greens like bok choy, spinach, or kale. Similarly, you can use a variety of mushrooms, from button mushrooms to shiitake, depending on what’s available or what you prefer.
4. Low in Calories: Both choy sum and mushrooms are low in calories, making this dish a great option for anyone trying to eat light without sacrificing flavor.
5. Plant-Based: This stir-fry is vegetarian and can easily be made vegan by ensuring that you use plant-based sauces and oils. It’s an excellent choice for those following a plant-based diet.

Ingredients for Stir-Fried Choy Sum with Mushrooms

The beauty of stir-frying choy sum with mushrooms lies in its simplicity. The recipe calls for basic ingredients, but you can always tweak it with different flavors or additional vegetables. Here’s a list of what you’ll need:

Main Ingredients

1. Choy Sum (Chinese flowering cabbage): This leafy green has tender stems and dark green leaves. Its flavor is mild, slightly sweet, and slightly peppery, making it a perfect match for the umami of mushrooms. Choy sum is easily available in Asian grocery stores and is a common vegetable in stir-fries.
2. Mushrooms: You can use any kind of mushroom in this dish. Button mushrooms, shiitake mushrooms, or oyster mushrooms are all great choices. The mushrooms add an earthy flavor and a meaty texture that complements the tender choy sum.
3. Garlic: Fresh garlic adds a fragrant, savory aroma to the dish, which is essential in Chinese stir-fries. Garlic is also known for its health benefits, including anti-inflammatory properties and supporting heart health.
4. Ginger: Ginger adds a slight heat and zing to the stir-fry, balancing the richness of the mushrooms and the mildness of the choy sum. It’s also a great digestive aid.
5. Soy Sauce: A staple in Chinese cooking, soy sauce brings a salty and umami flavor to the dish. It enhances the natural flavors of the vegetables and mushrooms.
6. Oyster Sauce: Optional but highly recommended, oyster sauce adds depth and richness to the dish. It’s made from oysters and has a savory and slightly sweet flavor that complements the other ingredients.
7. Sesame Oil: Sesame oil adds a rich, nutty flavor and is typically used in Chinese stir-fries. It also gives the dish an aromatic quality.
8. Vegetable Oil: For stir-frying, vegetable oil is best because it has a high smoke point. You can also use peanut oil for added flavor.
9. Salt and Pepper: Just a pinch of salt and freshly ground black pepper will help season the vegetables and mushrooms.

Optional Garnishes

• Chili Peppers: If you prefer a spicy kick, you can add sliced fresh chili peppers or a dash of chili flakes to the stir-fry.
• Sesame Seeds: Toasted sesame seeds make for a nice garnish, adding a crunchy texture and enhancing the nutty flavor of the sesame oil.

How to Make Stir-Fried Choy Sum with Mushrooms

Making stir-fried choy sum with mushrooms is incredibly easy and quick. Follow these simple steps to prepare this delicious and healthy dish:

Step-by-Step Instructions

1. Prepare the Ingredients

• Wash the choy sum thoroughly. Cut off the tough ends of the stems and separate the leaves from the stems if they are too large. You can leave the stems intact if they are tender.
• Slice the mushrooms into thin slices. If using shiitake mushrooms, remove the stems before slicing. Slice the garlic and ginger into thin pieces or mince them.
• If you’re using chili peppers, slice them thinly.

2. Heat the Wok or Skillet

• Heat a large wok or skillet over medium-high heat. Add vegetable oil (or peanut oil if preferred) and let it heat up until it shimmers.

3. Stir-Fry the Aromatics

• Add the garlic and ginger to the hot oil and stir-fry for about 30 seconds until fragrant. Be careful not to burn the garlic, as it can turn bitter.

4. Add the Mushrooms

• Add the sliced mushrooms to the wok. Stir-fry them for about 3-5 minutes until they soften and begin to release their moisture. Mushrooms have a lot of water, so don’t worry if they seem to shrink a bit as they cook.

5. Add the Choy Sum

• Add the choy sum to the wok. Stir-fry for another 2-3 minutes until the leaves wilt down and the stems become tender but still slightly crunchy. The choy sum should retain its bright green color.

6. Season the Dish

• Pour in the soy sauce, oyster sauce (if using), and a splash of sesame oil. Stir everything together to ensure the vegetables and mushrooms are evenly coated with the sauce. Season with salt and pepper to taste.

7. Cook Until Tender

• Continue to stir-fry for another 2 minutes until the vegetables are cooked through but still vibrant and slightly crunchy. The mushrooms should be tender and the choy sum perfectly cooked.

8. Optional Garnishes

• If you’re adding chili peppers or sesame seeds, sprinkle them over the top just before serving. This adds an extra layer of flavor and texture to the dish.

9. Serve

• Transfer the stir-fry to a serving dish and serve hot. Enjoy it on its own or with steamed rice or noodles for a complete meal.

Variations of Stir-Fried Choy Sum with Mushrooms

While the classic version of stir-fried choy sum with mushrooms is delicious on its own, there are plenty of ways to customize the dish based on personal preferences or what’s available in your kitchen. Here are some variations:

1. Add Protein

To make the dish more filling, you can add a protein source such as tofu, tempeh, or even chicken or beef strips. Simply stir-fry the protein with the mushrooms before adding the choy sum. This variation makes the dish more hearty and suitable as a main course.

2. Spicy Stir-Fry

For those who enjoy a bit of heat, adding chili peppers or chili paste can elevate the flavor of the dish. You can also drizzle some chili oil over the top for an extra spicy kick.

3. Add Other Vegetables

Choy sum can be substituted with other greens such as bok choy, napa cabbage, or spinach. You can also add bell peppers, snow peas, or baby corn for more color and texture.

4. Use Different Mushrooms

Mushrooms come in a variety of types, and each type has its own unique flavor. Shiitake mushrooms have a more robust umami flavor, while oyster mushrooms are more delicate and slightly sweet. You can mix different types of mushrooms to create a more complex and flavorful stir-fry.

Health Benefits of Stir-Fried Choy Sum with Mushrooms

1. Rich in Nutrients

• Choy sum is an excellent source of vitamins A, C, and K. It also provides a good amount of calcium, iron, and fiber, making it an important vegetable for bone and heart health.
• Mushrooms are packed with antioxidants, such as selenium and ergothioneine, which help protect the body from oxidative damage. They are also a good source of fiber, which aids digestion.

2. High in Protein

• For those following a vegetarian or plant-based diet, mushrooms and choy sum provide a combination of nutrients and fiber to support overall health. Adding tofu or tempeh can further boost the protein content of this dish.

3. Low in Calories

• This dish is low in calories but high in nutrients, making it ideal for those looking to maintain a healthy weight. The natural flavors of the vegetables and mushrooms come together to create a satisfying dish without excess calories.

Conclusion

Stir

-fried choy sum with mushrooms is a simple, flavorful, and nutritious dish that can be enjoyed by anyone. It’s easy to prepare, full of health benefits, and versatile enough to suit various dietary preferences. Whether you’re cooking for a family dinner or looking for a healthy side dish to complement other meals, this stir-fry will always impress. Try it today and enjoy the vibrant flavors and textures of this classic Chinese dish.