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Stir Fried Watercress {Quick Easy Xi Yang Cai}

by Shirley
Stir Fried Watercress {Chao Xi Yang Cai 炒西洋菜}

Stir Fried Watercress featuring ancient, superfood vegetable watercress is tasty and healthy. That watercress is aquatic juicy juicy leafy vegetable makes it a perfect candid for a quick and easy stir fry. It works especially well in a cast iron pan. A tiny drop of oil, a pinch of salt and minced garlic are all you need.

What is watercress?

Watercress is an aquatic vegetable contains loads of water and grows well in watery beds. They have hollow stems which are very tender and edible, and round leaves that features a pinnate, compound structure.

washed and cleaned watercress
cleaned watercress

They belong to the Brassicaceae family of vegetable, the same family kale, Brussels Sprouts and cabbage are part of. All vegetables belonging to this family are healthy and nutritious.

Watercress Fun Facts:

While native to Europe and Asia, watercress is readily available around the world nowadays. Thanks to the wide cultivation . I can say I consumed much more watercress here in the States compared to the days when I was in China.

Known as “Xi Yang Cai” in Chinese, which literally translates into “western vegetable”, watercress is a popular leafy vegetable China’s Pearl River Delta area. It is the area where Guang Dong and Hong Kong are located.

By the way, watercress is not native to Yangtze River Delta area, home to Huai Yang Cuisine. Therefore, I never had watercress growing up in this area until much later. After college, I went to work in Guang Dong in southern China where I came to know watercress for the first time.

Fresh watercress
Fresh watercress

Why watercress is a superfood green leafy vegetable?

Watercress is an extremely healthy, nutritious green leafy vegetable. It contains many essential vitamins, such as vitamin K, C, A, E, B-6. It also includes important minerals such as calcium, manganese, potassium, magnesium. In addition, watercress is rich in anti-inflammatory and anti-oxidant substances.

Truly an all-around superfood. A Stir Fried Watercress perhaps is the easiest way to enjoy this superfood green leafy vegetable.

How to make a stir fried watercress quick, easy and tasty?

The first is to wash and rinse them well and get ready for stir fried watercress

Watercress are aquatic fast growing vegetable. You can cut the top off and they grow back quickly. Therefore, not only they are super healthy but also renewable.

The ones sold at grocery store are typically cut into about 5-inch long.

Stir Fried Watercress {Easy Yummy Healthy}
Stir Fried Watercress {Easy Yummy Healthy}

The second is to Stir Fry watercress in a heated pan

Turn the heat to medium-high and heat a fry-pan, cast iron pan preferred, for 2 minutes. Add 1 tsp avocado oil or other cooking oil and the watercress. Non stop stir and turn for about 2 minutes. Add 1 tsp minced garlic and a pinch of salt, mix and turn for another 1 minute.

All done! Enjoy a refreshingly tasty superfood green leafy vegetable.

Stir Fried Watercress {Chao Xi Yang Cai 炒西洋菜}

Stir Fried Watercress Recipe {Quick Easy Xi Yang Cai}

Yield: 4 servings
Prep Time: 2 minutes
Cook Time: 3 minutes
Total Time: 5 minutes

Stir Fried Watercress featuring ancient, superfood vegetable watercress is tasty and healthy. That they are so juicy makes watercress a perfect candid for a quick and easy stir fry. It works especially well in a cast iron pan. A tiny drop of oil, a pinch of salt and minced garlic are all you need.

Ingredients

  • 1 bunch of fresh watercress
  • 1 tsp avocado oil
  • 1/4 tsp Himalayan pink salt
  • 1 tsp minced garlic, optional

Instructions

  1. Wash and rinse watercress well and set aside.
  2. Turn the heat to medium-high and heat a fry-pan, cast iron pan preferred, for 2 minutes. 
  3. Add 1 tsp avocado oil or other cooking oil and the watercress. Non stop stir and turn for about 2 minutes. 
  4. Add 1 tsp minced garlic and 1/4 tsp salt or to the taste, mix and turn for another 1 minute.
  5. All done! Enjoy a refreshingly tasty and superfood green leafy vegetable.

Notes

  • Use a compact food processor to mince garlic effortlessly.
    Minced Garlic Using a Compact Food Processor

Nutrition Information:
Yield: 4 servings Serving Size: 1
Amount Per Serving: Calories: 12Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 101mgCarbohydrates: 0gFiber: 0gSugar: 0gProtein: 0g

Nutrition calculation is provided by Nutritionix to the best knowledge per ingredients description and isn't always accurate.

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