Morning glory vegetables, also known as water spinach, are a leafy green popular in many Asian cuisines. You might know it by its Chinese name, kōng xīn cài.
This versatile veggie is more than just a tasty side dish; it’s packed with nutrients. In this guide, we’ll dive deep into the world of morning glory, exploring everything from its health benefits to how to pick the best bunch at the market.
We’ll also cover the best ways to prepare and cook morning glory, including classic stir-fry techniques and its starring role in delicious Vietnamese dishes. Get ready to discover the delicious possibilities of this unique green!
What is morning glory?
Morning glory is a leafy green vegetable with a long history in Asian cuisine. You may also know it as water spinach, or by its Chinese name, kōng xīn cài.
Botanically speaking, morning glory is classified within the Ipomoea genus, which includes various flowering vines. As a vegetable, though, morning glory offers tender leaves and hollow stems that are delicious sautéed, stir-fried, or added to soups and stews.
This vegetable is especially popular in Southeast Asia, where it’s commonly grown and cultivated. Morning glory thrives in wet, tropical climates and grows best in moist soil and full sunshine.
Morning Glory: Nutrition and Health Benefits
Morning glory, or water spinach, isn’t just tasty; it’s packed with nutrients. It’s an excellent source of:
- Fiber: Promotes healthy digestion and helps you feel full.
- Vitamin C: A powerful antioxidant that boosts your immune system and protects against cell damage.
- Vitamin B6: Essential for brain development and function, and helps the body convert food into energy.
- Iron: Crucial for carrying oxygen in the blood, preventing fatigue and supporting overall energy levels.
Plus, with only around 18 calories per 100 grams, morning glory is a low-calorie option for those watching their weight.
In traditional medicine, morning glory has been used for its potential anti-inflammatory and detoxifying properties. While more research is needed to confirm these uses, incorporating this leafy green into your diet is a delicious way to boost your nutrient intake.
Selecting and storing morning glory
Like most vegetables, water spinach tastes best when it’s fresh and crisp. Here are a few things to keep in mind when you’re buying and storing morning glory.
How to pick the best morning glory
- Choose bunches with tender stems that snap or crunch when you pinch them.
- Look for bunches where the bottom of the stems looks fresh and hydrated.
- Skip any bunches that have wilted or yellowing leaves.
Proper storage techniques
You can keep fresh water spinach in the fridge for up to 5 days if you store it properly. Here’s how:
- Rinse the water spinach thoroughly under cool water.
- Wrap the bunch in a slightly damp paper towel.
- Put the wrapped bunch in a perforated plastic bag or a container with a loose-fitting lid.
- Store it in the crisper drawer of your refrigerator.
How to prepare morning glory for cooking
Before you cook it, you’ll need to wash the morning glory thoroughly to remove any dirt or debris. The best way to do this is to fill a large bowl or sink with cold water and submerge the greens. Swish them around to loosen any dirt, then lift them out and repeat the process until the water runs clear. Be sure to drain the washed morning glory well before you start cooking.
As for cutting, it really depends on how you plan to cook it. For stir-fries, it’s best to cut the stems into shorter, manageable lengths, about 2-3 inches long. You can leave the leaves whole or roughly chop them if they’re very large. If you’re planning to boil or steam the morning glory, you can leave the stems longer, as they’ll soften during cooking.
Cooking Methods and Techniques
Morning glory is a versatile vegetable that can be cooked in a number of ways, each bringing out slightly different flavors and textures.
Stir-frying
Stir-frying is a classic way to prepare morning glory. The key to a great stir-fry is high heat and a quick cooking time. You want the morning glory to be tender-crisp, not soggy.
For the best results, use a wok or a cast iron pan. These pans get screaming hot and distribute the heat evenly. If you’re using a wok, try to achieve Wok Hay (鑊氣), which translates to “breath of the wok.” It’s a slightly smoky aroma that comes from cooking over high heat, and it adds a delicious depth of flavor to the dish.
Boiling
Boiling is another simple method, especially popular in Vietnamese cuisine. The basic technique is to bring about 700 milliliters (a little less than 3 cups) of water to a boil, then add the morning glory and cook until tender, usually just a few minutes.
Soups and stews
Morning glory can also be a great addition to soups and stews. It adds a slightly sweet flavor and a boost of nutrients. For a light soup, use about 1 liter (a little more than 4 cups) of water.
Other methods
While stir-frying, boiling, and adding to soups are the most common, don’t be afraid to experiment with other cooking methods. Steaming, grilling, or blanching can all be used to prepare morning glory, depending on the desired texture and flavor profile.
Morning glory in Vietnamese cuisine
In Vietnam, morning glory is a staple vegetable, enjoyed in a variety of ways. Here are a few popular preparations:
Stir-fried morning glory with garlic (Rau Muong Xao Toi)
This is perhaps the most well-known way to enjoy morning glory in Vietnamese cuisine. It’s a quick and flavorful dish made by stir-frying the water spinach with plenty of garlic. The ingredients are simple: morning glory, garlic, cooking oil, fish sauce, and sometimes a touch of chili for heat. The key is to use high heat and stir-fry the vegetables quickly to maintain their crispness. Typically, about 2 tablespoons of cooking oil are used to ensure the garlic and morning glory cook evenly and develop a delicious flavor.
Boiled morning glory (Rau Muong Luoc)
For a simpler and healthier option, morning glory can be boiled. This method involves simply boiling the vegetable until tender, then serving it with a side of dipping sauce, such as fermented bean curd (chao) or fish sauce with chili. Often, about 1 teaspoon of salt is added to the boiling water to enhance the flavor of the morning glory. It’s a refreshing and light dish, often enjoyed as a side dish during hot summer months.
Other Vietnamese dishes
Beyond stir-fries and boiling, morning glory finds its way into other Vietnamese dishes as well. You might find it in a comforting soup with dried shrimp, a refreshing salad, or even pickled for a tangy treat. It can also be added to porridge for a nutritious boost or used as a key ingredient in a flavorful hotpot with crab.
Stir-Fried Morning Glory Recipe: A Step-by-Step Guide
Want to try cooking morning glory? Here’s a simple and quick stir-fry recipe to get you started.
Ingredients
- 1 bunch morning glory (8 ounces / 230 grams)
- 1 tablespoon canola oil (or peanut oil, grapeseed oil)
- 2 cloves garlic
- ½ teaspoon kosher salt
Instructions
- Prep the morning glory. Rinse the morning glory thoroughly. Then, cut the stems into 2-inch pieces, separating the thicker stems from the leaves.
- Mince the garlic.
- Heat the oil. Heat the oil in a wok or large skillet over medium-high heat.
- Sauté the garlic. Add the minced garlic and stir-fry for about 30 seconds, until fragrant.
- Stir-fry the stems. Add the thicker morning glory stems to the wok and stir-fry for 2 minutes.
- Add the leaves. Add the morning glory leaves and continue to stir-fry for another 2 minutes, until the leaves are tender-crisp.
- Season and serve. Season with salt and serve immediately.
Cooking time
This recipe takes only about 10 minutes to make, start to finish!
Recipe Variations and Flavor Boosts
One of the great things about morning glory is how well it plays with different flavors. Don’t be afraid to experiment with your stir-fry!
Here are a few ways to take your dish to the next level:
- Spice it up: Fresh Thai chili peppers will add some heat.
- Umami bomb: Try shacha sauce (Chinese barbecue sauce) for a savory depth.
- Fermented funk: Fermented tofu (also called preserved tofu or bean curd) is a classic addition in some Chinese recipes.
- Add more ingredients: Throw in some extra veggies like mushrooms or bell peppers, or add a protein like tofu, shrimp, or chicken.
What can you use instead of morning glory?
If you can’t find morning glory at your local grocery store or Asian market, several leafy green vegetables can stand in.
Consider these vegetables as substitutes for morning glory:
- Bok choy
- Yu choy
- Chinese broccoli
- Cucumber (for a similar crisp texture)
- Spinach
- Kale
Experiment with different greens to find your favorite alternative!
Conclusion
Morning glory is more than just a pretty flower; it’s a nutritious, versatile, and easy-to-prepare vegetable that deserves a place on your plate.
Don’t be afraid to experiment with different recipes and cooking methods to find your favorite way to enjoy this delicious green. From stir-fries to soups to salads, the possibilities are endless.
Beloved across Asia, particularly in Vietnamese cuisine, morning glory offers a delightful taste of Southeast Asian flavors. So, next time you’re looking for a healthy and flavorful vegetable, give morning glory a try. You might just discover your new favorite dish.