Chicory is an easy-to-grow, fast-growing lettuce-family vegetable that is quite popular in Vietnam. The plant has a columnar stem that branches at the top; the leaves grow singly, are soft and long with thin, non-curling leaf blades. The leaf margins are slightly serrated, and the tips taper as the leaves mature, creating a distinctive, easily recognizable shape.
Beyond being a humble seasoning vegetable, chicory is highly valued for its nutritional benefits. It is rich in essential vitamins A, B1, and B2, as well as minerals like calcium, iron, and protein – especially beneficial for children, the elderly, and women in their pre-menopausal years. Eating raw chicory ensures the most effective absorption of these nutrients.
With its refreshing flavor and nutritious profile, chicory is a versatile ingredient in salads, raw vegetable dishes, sandwiches, soups, or as a side dish for hot pot.
Chicory – A “Superfood” for Bone, Skin, and Eye Health
Chicory is not just a common seasoning vegetable; it is also considered a nutrient-dense food with numerous valuable health benefits. Here are some of its key advantages:
Cooling and Weight Loss: With approximately 15 calories per 100g, chicory helps cool the body down during hot summer days and is an excellent choice for dieters.
Eye Health and Anti-Aging: The zeaxanthin in chicory improves vision and prevents age-related macular degeneration and cataracts. Additionally, flavonoids help protect against oral and lung cancers.
Skin and Eye Brightening: Rich in vitamins A and beta-carotene, chicory supports healthy skin and bright eyes.
Reproductive Health: Folate and vitamin C play crucial roles in fetal development and boosting immunity.
Bone Strength: Abundant in vitamin K, chicory promotes calcium accumulation in bones, preventing osteoporosis and supporting flexible movement.
With its impressive nutritional profile, chicory certainly deserves a regular spot on your menu to enhance your overall health.
Recipe Suggestion: Chicory Soup with Minced Meat
Ingredients:
500g chicory
200g minced meat
2 tomatoes
Scallions, cooking oil, salt, seasoning powder or MSG
Instructions:
Step 1: Prepare the Ingredients
Marinate the minced meat with 1 teaspoon of seasoning powder for about 15 minutes.
Remove any wilted leaves from the chicory, wash it thoroughly, and soak it in a dilute salt solution for 10-15 minutes.
Wash the tomatoes and cut them into wedges. Wash the scallions and chop the white parts for frying.
Step 2: Cook the Soup
Fry the scallions in oil until fragrant, then add the minced meat and cook until it changes color.
Add the tomatoes and cook until soft. Pour in water and bring it to a boil.
Once the water boils, season with salt to taste, then add the chicory. Chicory cooks quickly, so turn off the heat as soon as it boils again.
Step 3: Serve
Ladle the soup into bowls and serve hot. The soup has a naturally sweet broth from the meat and vegetables, with a harmonious blend of colors. It is delicious and refreshing.
Tip: You can replace the water with bone broth or chicken broth for a more flavorful and nutritious soup.
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