Chinese cuisine is a rich and varied culinary tradition that spans thousands of years and is deeply influenced by the country’s history, culture, and natural resources. A key feature of Chinese cooking is its extensive use of herbs, which are employed not only for their flavor but also for their purported health benefits. The harmonious balance of flavors, including sweet, salty, sour, bitter, and umami, is often enhanced by the strategic use of herbs. These herbs, many of which are also integral to Traditional Chinese Medicine (TCM), contribute to the overall well-being of the body and help achieve a balance between the body and nature.
In this article, we will explore the most common herbs used in Chinese cooking, their culinary applications, and their health benefits. Understanding the role of herbs in Chinese cuisine will not only deepen your appreciation for the food but also provide valuable insight into how the Chinese perceive food as medicine.
1. The Role of Herbs in Chinese Cuisine
Herbs in Chinese cuisine play a critical role in balancing the dish’s flavors and enhancing the overall eating experience. Chinese culinary philosophy revolves around the principles of Yin and Yang, the Five Elements, and the concept of Qi (vital energy). Food, especially herbs, is considered to have various properties that can cool, warm, invigorate, or calm the body. This holistic approach to cooking goes beyond taste, incorporating the idea of food as medicine.
For example, in TCM, herbs are used to support the body’s various systems, treat ailments, and restore balance. Therefore, when Chinese chefs choose herbs for a dish, they not only focus on taste but also on how the herb contributes to the dish’s health benefits and the consumer’s overall well-being.
2. Common Herbs in Chinese Cuisine
Here are some of the most widely used herbs in Chinese cooking, along with their culinary uses and health benefits:
Ginger (姜, Jiāng)
Ginger is one of the most commonly used herbs in Chinese cuisine. Known for its pungent, spicy flavor, ginger adds warmth and depth to many Chinese dishes. It is used in everything from stir-fries to soups, teas, and sauces. Ginger is also a key ingredient in many medicinal recipes for its health benefits, particularly in treating digestive issues, nausea, and colds.
- Culinary Uses: Fresh ginger is often minced, sliced, or grated and added to stir-fries, sauces, marinades, and soups. Dried ginger (also called ginger powder) is used in spice blends, such as Chinese Five-Spice Powder.
- Health Benefits: Ginger is renowned for its ability to aid digestion, reduce inflammation, improve circulation, and combat nausea. It is often used to soothe the stomach and reduce bloating, making it a common addition to meals when dealing with digestive discomfort.
Garlic (大蒜, Dàsuàn)
Garlic is another staple herb in Chinese cooking. Its pungent, slightly sweet flavor makes it a key ingredient in countless dishes, including stir-fries, sauces, soups, and stews. Garlic pairs well with meats, seafood, and vegetables, and it is often used to create aromatic bases for many Chinese dishes.
- Culinary Uses: Garlic is typically chopped, minced, or sliced and added at the start of cooking to release its fragrance. It is also used in sauces and as a garnish for various dishes.
- Health Benefits: Garlic is known for its immune-boosting properties, as it contains compounds that may help reduce cholesterol levels and lower the risk of heart disease. It also has antibacterial and antiviral properties, making it a natural remedy for colds and respiratory issues.
Chinese Chives (韭菜, Jiǔcài)
Chinese chives, also known as garlic chives, are an essential herb in many Chinese dishes, especially in dumplings and stir-fries. These chives have a mild garlic flavor and are often used as a garnish or added for their fresh, herbal taste.
- Culinary Uses: Chinese chives are used fresh, often in dumpling fillings, stir-fries, or mixed with eggs for a savory, fragrant dish. They are also used to flavor sauces and marinades.
- Health Benefits: Chinese chives are believed to have warming properties that help promote circulation and digestion. They are often used to treat cold-related symptoms and to boost vitality.
Chinese Angelica (当归, Dāngguī)
Chinese angelica, also known as “Dong Quai,” is often referred to as the “female ginseng.” This herb is widely used in Chinese medicine for its health benefits, particularly for women. It is also used in cooking, especially in slow-braised dishes.
- Culinary Uses: Chinese angelica is commonly added to herbal soups, stews, and medicinal broths. It is often paired with other herbs like goji berries, licorice, and ginger.
- Health Benefits: Known for its ability to balance hormones, Chinese angelica is often used to treat menstrual problems, regulate blood circulation, and alleviate pain. It is also believed to improve skin health and boost energy.
Coriander (香菜, Xiāngcài)
Coriander, known as cilantro in the Western world, is a popular herb in Chinese cooking. Its fresh leaves have a distinct, slightly citrusy flavor, while its seeds (called coriander seeds) are used as a spice with a warm, nutty flavor. Coriander is typically used as a garnish or flavoring in soups, salads, and stir-fries.
- Culinary Uses: The fresh leaves of coriander are used as a garnish or in salads, while the seeds are used in spice blends or to season meats and vegetables.
- Health Benefits: Coriander is thought to aid in digestion, reduce inflammation, and promote detoxification. It also contains antioxidants that can help protect the body from oxidative stress.
Chinese Mint (薄荷, Bòhé)
Chinese mint, often referred to as “Bōhé,” is an aromatic herb that adds a refreshing, cool flavor to many Chinese dishes. It is often used in soups, teas, and marinades and is known for its fragrant, minty scent.
- Culinary Uses: Chinese mint is often used in herbal teas, sauces, and to flavor soups or hot pots. It is also used in desserts and refreshing beverages.
- Health Benefits: Mint is known for its ability to soothe the digestive system, alleviate headaches, and promote relaxation. It is commonly used to relieve symptoms of nausea and indigestion and can also help with respiratory issues.
Sichuan Peppercorn (花椒, Huājiāo)
Sichuan peppercorns are an essential herb in Sichuan cuisine, contributing to the region’s signature “mala” (麻辣) flavor profile, which combines numbing and spicy elements. These peppercorns are often used in spice blends, hot pots, and stir-fries.
- Culinary Uses: Sichuan peppercorns are typically toasted and crushed to release their distinctive numbing flavor, often added to dishes like Kung Pao chicken, mapo tofu, or used in hot pot broths.
- Health Benefits: Sichuan peppercorns are believed to stimulate the digestive system, reduce pain, and promote circulation. They are also thought to have antimicrobial properties.
Goji Berries (枸杞, Gǒuqǐ)
Goji berries, also known as wolfberries, are an important ingredient in both Chinese medicine and cooking. These bright red berries are often used in herbal soups, teas, and sweet dishes.
- Culinary Uses: Goji berries are commonly used in soups, teas, and congee, or added to desserts like sweet soups and rice puddings.
- Health Benefits: Goji berries are prized for their high levels of antioxidants, vitamin C, and beta-carotene. They are believed to improve eye health, boost the immune system, and increase longevity.
Licorice Root (甘草, Gāncǎo)
Licorice root is another widely used herb in Chinese cuisine and traditional medicine. Its sweet flavor is often used to balance and harmonize other herbs in both culinary and medicinal preparations.
- Culinary Uses: Licorice root is often used in soups, teas, and medicinal broths. It is also a common ingredient in the spice blend Chinese Five-Spice Powder.
- Health Benefits: Licorice root is considered a “harmonizer” in TCM, as it helps to balance other herbs and improve digestion. It is often used to treat respiratory problems, sore throats, and digestive issues.
3. Conclusion: The Herbal Essence of Chinese Cuisine
Herbs are integral to Chinese cuisine, not only for the bold, aromatic flavors they bring to dishes but also for their health benefits. From the spicy warmth of ginger and garlic to the cooling effect of mint and the complex numbing heat of Sichuan peppercorns, herbs create a depth of flavor that is characteristic of Chinese cooking.
In addition to enhancing the flavor of food, these herbs also play an essential role in maintaining balance and promoting well-being, in line with the principles of Traditional Chinese Medicine. Whether you’re enjoying a fragrant bowl of herbal soup or using fresh herbs to garnish a stir-fry, Chinese herbs offer a wonderful way to experience the culinary traditions and holistic wisdom of this ancient cuisine.
As interest in Chinese cuisine and its health benefits continues to grow, exploring these herbs offers a deeper understanding of how food can be both nourishing and delicious.