Indian Spiced Bok Choy

by Anjali @ The Picky Eater on July 11, 2012

I’m a firm believer that Indian spices make just about any vegetable taste delicious.

The flavors are just so pungent and aromatic, it brings life to veggies that can otherwise be considered kind of boring on their own. Somehow adding the Indian flavors of cumin, mustard seeds, green chiles, turmeric transform just about anything into an exotic creation.

My mom used to love adding Indian spices to every dish you can imagine: vegetables, rice, yogurt, corn on the cob (no joke, try it with some masala and lemon – it is amazing), you get the idea.

One of my favorite memories of her is finding her in our kitchen, reading the newspaper with glasses that were the wrong prescription, eating Indian spiced vegetables straight out of the tupperware from the night before.

I used to think she was so weird, and I made fun of her when I was a kid.

Fast forward 15 years later, and I’m doing the same thing!

It just tastes so good, I can literally just eat it straight as a snack and feel happy and satisfied. Now the husband makes fun of me and thinks I’m weird. I wonder what he’ll be doing in a few years! πŸ™‚

This Bok Choy recipe is one of my favorites. Normally, I’m not a fan of Bok Choy in stir frys because the pieces are too big, it’s really chewy and too tough to get through. But in this recipe, the Bok Choy is diced into tiny pieces, and ends up feeling more like swiss chard – tender and melts in your mouth.

It is super easy to make, high in fiber, and really low in calories – the perfect side or snack!

The Ingredients:Β 

  • 1/2 tbsp extra virgin olive oil
  • 4 heads bok choy, diced
  • 1/2 red onion, chopped
  • 1/2 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 1/2 green chile
  • 1/8 tsp hing orΒ Asafoetida
  • 1/2 tsp turmeric
  • Salt to taste
The Directions:Β 
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Step 1:Β Heat your oil in a medium sized pan over medium-high heat. Add the spices and the green chile and stir until the mustard and cumin seeds pop.
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Step 2:Β Once the spices are popping, throw in your onions. Cook down the onions until they are caramelized.
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Step 3:Β Add the bok choy, and cook until the bok choy has cooked down. When you throw it in the pan it will look like this:
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And when it’s done cooking, it’ll look like this:
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Once it caramelizes and cooks down, you are done! Serve yourself a healthy portion…
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And enjoy it with some naan / roti / rice and low fat yogurt for a snack or a light lunch/dinner.
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This entire recipe has about 450 calories, 32g fiber and 48g protein (1 head of bok choy has about 100 calories, 8g fiber and 12g protein). And trust me – this entire recipe is a HUGE portion – it can serve 4 people easily. It’s also vegan and gluten-free so just about anyone can enjoy it.
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The best part is, it tastes so good you’ll have eaten a ton of it without really noticing – and all of it will be so good for you. I hope you enjoy this as much as I do, and if anyone develops my “snacking on Indian spiced veggies” habit, you have to let me know!
Β 
Indian Spiced Bok Choy

Total Time: 30 minutes

Yield: 4 servings

Calories per serving: 109

Fat per serving: 3g

Nutritional Info Per Serving: 109 Calories, 3g Fat, 546mg Sodium, 18.3g Carbs, 8.4g Fiber, 9.9g Sugar, 12.6g Protein

Ingredients

  • 1/2 tbsp extra virgin olive oil
  • 4 heads bok choy, diced
  • 1/2 red onion, chopped
  • 1/2 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 1/2 green chile
  • 1/8 tsp hing or Asafoetida
  • 1/2 tsp turmeric
  • Salt to taste

Directions

  1. Heat your oil in a medium sized pan over medium-high heat. Add the spices and the green chile and stir until the mustard and cumin seeds pop.
  2. Once the spices are popping, throw in your onions. Cook down the onions until they are caramelized.
  3. Add the bok choy, and cook until the bok choy has cooked down. Enjoy!
http://pickyeaterblog.com/indian-spiced-bok-choy/

 

{ 22 comments… read them below or add one }

ToshikoNgos@ Holistic nutritionist July 12, 2012 at 1:05 am

Thanks for sharing such a yummy recipe!

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Anjali @ The Picky Eater July 12, 2012 at 8:18 am

Absolutely! Enjoy!

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All That I'm Eating July 12, 2012 at 3:17 am

I think Indian spices can make any vegetable taste great too! I love the idea of this.

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Anjali @ The Picky Eater July 12, 2012 at 8:19 am

Hehe yay! I’m sure you will love this! πŸ™‚

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Elizabeth@ Food Ramblings July 12, 2012 at 5:39 am

I’ve only had bok choy once, but I’ve never cooked it. Can’t wait to try this- it looks so yummy!

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Anjali @ The Picky Eater July 12, 2012 at 8:18 am

Thanks Elizabeth! I had never cooked it either before I made this recipe – turns out – it’s really easy to work with! Can’t wait to hear what you think!

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Arun October 20, 2012 at 3:53 pm

Thanks for sharing Anjali πŸ™‚ Going to try it in the next few days. The photos look great by the way!

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Anjali @ The Picky Eater October 21, 2012 at 12:36 am

No problem, hope you enjoy the recipe Arun! πŸ™‚

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Indian spices December 14, 2012 at 11:30 pm

Thanks for sharing such a tasty recipe!

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Anjali @ The Picky Eater December 16, 2012 at 8:29 pm

No problem! Enjoy!

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Ap March 16, 2013 at 9:32 am

Interesting recipe. I am also a firm believer that all vegetables can be cooked Indian style and taste delicious. As far as snacking on them goes, any sabzi with some fat free Greek yogurt or Kadhi can make any meal of the day πŸ™‚

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Anjali @ The Picky Eater March 18, 2013 at 5:58 pm

Thanks so much! Looks like you and I have very similar cooking/eating styles πŸ™‚ I love making sabjis out of any/every vegetable! And you’re right – eating it with Greek Yogurt is a wonderful way to enjoy it in a quick & healthy way.

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ingrid Wood June 12, 2013 at 10:36 pm

THank You, I have recently become allergic to nuts and dairy – and was already allergy to wheat (Gluten), Indian spices and dishes seem to be the way to go.

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Anjali @ The Picky Eater June 15, 2013 at 5:12 pm

Hi Ingrid! Yes absolutely – Indian food is probably the most nut/dairy/wheat free. Especially if you make your curries without cream – then it’s all about spices, vegetables and lentils/beans. Hope you like this recipe when you try it!

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ingrid Wood June 16, 2013 at 6:08 am

I loved it! My family loved it including my 4 year old ( a picky eater!) I have since adapted it slightly with whats in my pantry and eaten with pappadums….I am not kidding they have asked for this every night, THANK YOU,,, I will be cooking more of your recipes πŸ™‚

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Anjali @ The Picky Eater June 19, 2013 at 9:21 am

Hoooray!! Love that you ate it with pappadums too – delish! So glad everyone liked this recipe! πŸ™‚

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Bhagyashree June 25, 2013 at 11:33 pm

Do you know what the Indian name for Bok Choy is?

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Anjali @ The Picky Eater June 26, 2013 at 8:50 am

Sorry, I don’t! Bok Choy is also called Chinese Cabbage – but I don’t know what it’s called in Hindi or any other Indian language.

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Sravya August 22, 2013 at 6:27 am

Thank you so much for the recipe. I made it last night and it came out awesome.

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Anjali @ The Picky Eater August 22, 2013 at 8:58 am

Yay!! So happy to hear that Sravya!

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Gita Kshatriya June 14, 2016 at 11:52 am

Great recipe! Looks delicious and so healthy! Thanks for sharing!

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Anjali @ The Picky Eater June 14, 2016 at 7:02 pm

Thanks so much Gita! Enjoy!

Reply

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