Bok Choy

Bok Choy Seeds

Bok Choy seeds are used to grow sprouts that are tender, crunchy, and flavorful. Bok Choy sprouts have a mild, slightly peppery taste with a hint of cabbage flavor. These sprouts are popular in salads, sandwiches, stir-fries, and as garnishes.

History of the Seed

Bok Choy (Brassica rapa subsp. chinensis) is a type of Chinese cabbage that has been cultivated in China for over 5,000 years. It spread across Asia and eventually worldwide due to its nutritional value and culinary versatility. Using Bok Choy seeds for sprouting is a modern method to enjoy its benefits in a fresh, raw form.

Nutritional Information

Per 100 grams of fresh Bok Choy sprouts (approximate):

  • Calories: 13 kcal
  • Protein: 1.5 g
  • Carbohydrates: 2.2 g
  • Dietary Fiber: 1.0 g
  • Fat: 0.2 g
  • Vitamin A: 4468 IU
  • Vitamin C: 45 mg
  • Calcium: 105 mg
  • Iron: 0.8 mg

Nutrition Benefits

  • Rich in antioxidants (Vitamin C, beta-carotene)
  • High in fiber aiding digestion
  • Good source of calcium and iron for bone and blood health
  • Contains phytochemicals linked to reduced inflammation and cancer risk
  • Low in calories, ideal for weight management

Sprouting Process and Directions

Soak Time

Soak Bok Choy seeds for 6 to 8 hours in cool water before sprouting.

Rinse Time

Rinse the seeds 2 to 3 times daily with fresh water to keep them moist and prevent mold.

Growing Time

Sprouts typically grow within 3 to 5 days, depending on temperature and humidity.

Harvest Time

Harvest the sprouts when they reach about 1 to 2 inches tall, usually between day 4 and 6.

Yield

From 1 tablespoon of seeds (about 10 grams), you can expect approximately 100 to 150 grams of fresh sprouts.

Days to Sprout

Seeds start to sprout within 24 to 48 hours after soaking.

Best Growing Methods

  • Use a sprouting jar or tray with good drainage and airflow.
  • Maintain temperatures around 65°F to 75°F (18°C to 24°C).
  • Keep sprouts away from direct sunlight during sprouting; indirect light after 3 days enhances chlorophyll.
  • Ensure regular rinsing to avoid bacterial growth.

Storage

Store harvested Bok Choy sprouts in a sealed container in the refrigerator. They stay fresh for up to 5 days. Rinse before use if stored longer.

Using the Ready Sprouts

  • Add raw to salads and sandwiches for crunch and flavor.
  • Stir-fry lightly with garlic and soy sauce.
  • Use as a garnish on soups and noodle dishes.
  • Incorporate into smoothies for extra nutrients.

Helpful Tips

  • Avoid soaking seeds for more than 12 hours to prevent spoilage.
  • Use filtered water for soaking and rinsing to improve sprout quality.
  • If mold appears, discard the batch and sanitize your sprouting equipment.
  • Rotate the sprouting jar or tray gently during rinses to encourage even growth.

Did You Know?

Bok Choy sprouts contain glucosinolates, compounds that activate enzymes believed to support liver detoxification and may reduce cancer risk.