Water spinach leaves are edible, and their nutrition and taste are no worse than the tender stems

Water spinach leaves are perfectly edible, and just like the tender stems, they are a common part to eat. Water spinach, also known as weng cai or tong cai, is a common leafy vegetable in summer. In the market it is generally sold as a whole plant with the leaves attached. The tender leaf parts are low in fiber and soft in texture, so they can be cooked directly; there is no need to pick them off and throw them away.

In terms of food value, water spinach leaves contain a variety of vitamins, minerals and dietary fiber, and they are not high in calories either, so eating a moderate amount as part of daily meals helps support a balanced diet. The nutritional difference between the leaves and the tender stems is not great, but the leaves are more tender and easy to chew once cooked, making them suitable for both older people and children.

As for preparation, water spinach leaves are extremely versatile: they can be stir-fried plain, stir-fried with garlic, used in soup, or blanched until tender when cooking noodles. Because the leaves cook more easily than the stems, you can put the stems into the pan first and add the leaves just before taking the dish off the heat, so the leaves do not turn black and collapse from being cooked too long. Many people are in the habit of giving them a quick blanch in boiling water before cooking, which removes some of the oxalic acid and also makes the finished dish a brighter green.

There are also points to note when selecting and washing them. When buying, choose water spinach with intact leaves, a bright green color, and no yellow leaves or black spots. After getting it home, rinse it repeatedly under running water and wash away the sand and impurities lodged in the gaps between the leaves. If it is water spinach you grew yourself, pay attention to the pre-harvest interval after applying pesticides, and wash it thoroughly before eating so you can enjoy it with greater peace of mind.