Cold Sesame Gai Lan Salad
Cold Sesame Gai Lan Salad is a refreshing Chinese-inspired dish featuring blanched Chinese broccoli (gai lan) tossed in a savory, nutty sesame dressing. It typically includes ingredients like gai lan, toasted sesame oil, soy sauce, garlic, and sometimes a touch of vinegar or sugar. This salad is a popular appetizer or side dish in Cantonese cuisine and Chinese home cooking.
🍽️ Nutrition at a glance
This salad is relatively low in calories and carbohydrates, with most of its calories coming from healthy fats in the sesame oil. It provides a good source of plant-based protein and is rich in vitamins A, C, and K, as well as minerals like calcium and iron.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 4.5 g |
| Carbs | 8 g |
| Fat | 9 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 350 mg |
| Vitamin K | 120 mcg |
| Vitamin C | 35 mg |
| Vitamin A | 150 mcg RAE |
| Calcium | 80 mg |
| Iron | 1.2 mg |
| Magnesium | 25 mg |
| Potassium | 280 mg |
| Folate | 45 mcg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Gai lan is a nutritional powerhouse, packed with antioxidants and known for its slightly bitter, peppery flavor that pairs beautifully with the rich, toasty notes of sesame. This dish is a classic example of how Chinese cuisine balances textures and flavors—crisp-tender greens against a creamy, umami-rich dressing—while maximizing the nutritional benefits of simple, fresh ingredients.
