Nutritious Delights from the Humble Kangkong PDF Print E-mail
WP - Jan-Dec 2007

Swamp cabbage (Ipomoea aquatica), also known as kangkong, is a common green leafy vegetable in the Philippines. It is speculated to have originated in India but is now widely grown throughout the tropics. All parts of the young plant are eaten. The leaves are fragile and require rapid and careful handling to minimize damage and wilting.

Kangkong is a common ingredient in Filipino dishes. It is a usual leaf vegetable in sour fish or meat stews like sinigang. Another popular native dish among Filipinos using kangkong is abobong kangkong. It is usually sautéed in cooking oil, onions, garlic, vinegar and soy sauce. Kangkong can also be made into an appetizer and salad, as in crispy kangkong and kangkong salad.

Here are some recipes from kangkong developed by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST).

Chopsuey sa Hardin

Ingredients:
2 tsps oil
½ tablespoon, garlic, minced
½ cup, onion, sliced
1 cup, chicken liver, boiled, sliced, lengthwise
1 cup, squid, sliced
1 cup, shrimp, shelled
pinch of salt
½ cup water
1 cup corn, white, sliced-off from cob
1 cup squash, sliced, crosswise
½ cup, malunggay pods (horseradish)
1 cup carrot, sliced, flower design
2 cups kangkong leaves
¼ cup kintsay (Chinese celery)
1 tablespoon flour, dissolved in water
2 2/3 tablespoons soysauce
1 tsp sugar, white

Procedure:

1. Saute garlic, onion, chicken liver, pork liver, squid and shrimp in oil. Add salt and water.
2. Add corn, simmer for a minute.
3. If the corn is already cooked, add squash and malunggay pods. Simmer for a while.
4. Add carrots, kangkong and kintsay.
5. Add flour, soy sauce and sugar.
6. Serve while hot.

Kaldelay

Ingredients
½ cup oil for frying tokwa (soybean curd)
1 ½ cup tokwa, sliced
2 tablespoons margarine, fortified
2 tablespoons garlic, minced
1/3 cup onions, sliced
2 cups pork liver, sliced
1 cup carrots, sliced
1 cup squash
2 cups stringbeans, sliced
2 cups kangkong leaves and stalks
1 cup saluyot leaves (jute)
1 cup malunggay leaves

Procedure:

1. Fry tokwa and set aside.
2. Saute garlic, onions, pork liver in margarine.
3. Add carrots, squash, stringbeans, and kangkong. Simmer for 3 minutes.
4. Add saluyot, malunggay and fried tokwa.
5. Serve while hot.


Kangkong Salad

Ingredients:
½ cup water
2 cups kangkong
¼ cup vinegar (kalamansi juice)
1 1/3 tablespoons sugar, white
½ teaspoon iodized salt
dash of pepper
¼ cup tomatoes, sliced
2 tablespoons onions, sliced
1 piece egg, boiled and sliced

Procedure:

  1. Boil kangkong in hot water for 5 minutes. Drain. Marinate in vinegar or kalamansi (Philippine lime) juice. Add sugar and pepper. Stir well.
  2. Add sliced tomatoes, onions, and egg.
  3. If you want, you may add burong isda (fermented fish) or small shrimps.
Note: Aside from kangkong, you may use ampalaya leaves, kamote tops, katuray leaves, kulitis, pako or talinum.

Remember, consume two to three servings of vegetables each day, one of which is from the Green Leafy or Yellow Vegetable group. One serving of Leafy Vegetables or Other Vegetables is equivalent to 1/2 cup, cooked. Half cup of boiled kangkong (45 grams) will provide the following amount of nutrients: 12.6 kilocalories, 0.67 grams of protein, 23 milligrams of calcium, 11.25 milligrams of phosphorus, 0.58 milligrams of iron, 697.5 micrograms of beta-carotene, 0.01 milligrams of thiamin, 0.03 milligrams of riboflavin, 0.27 milligrams of niacin, and 4.5 milligrams of ascorbic acid.

For more vegetable recipes, you may avail of the handbook entitled "Mga Piling Lutuing Gulay-Masustansya na, Masarap pa!" at the National Nutrition Council of the Department of Health (NNC-DOH), Nichols Interchange, Makati City, Tel. No. 843-58-38. The printing and development of this handbook was a collaborative project of NNC-DOH and the FNRI-DOST.

 

Copyright © 2008 FNRI-DOST. All Rights Reserved.
  Updated  July 2014
 
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