『白菜ってどうやって食べたら良いの?』『白菜って何?』と思われた方がこの記事をご覧いただいていると思います。
この記事では・・・
- 白菜のレシピを知りたい!
- 白菜って何?
- 白菜の栄養は?
と言う疑問に対して、写真を使ってわかりやすくお伝えします。
白菜を知り、食べてみようかなと思う人が増えてくれたらうれしいです。
目次
簡単に作れる白菜のレシピをご紹介
白菜は、「生」、「煮る」、「発酵」、「炒める」、「蒸す」など、様々な食べ方があります。
<素材そのまま>生で食べる白菜のサラダ
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage_salad-800x451.jpg)
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage_salad_material-800x451.jpg)
材料<2名分>
- 白菜:3枚
- 塩昆布:30g
- オリーブオイル:30mL
素材のおいしさをそのまま!
STEP
白菜を洗う
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage_salad1-800x451.jpg)
STEP
水気をとる
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage_salad2-800x451.jpg)
STEP
一口大に切る
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage_salad3-800x451.jpg)
STEP
ボウルに白菜を入れる
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage_salad4-800x451.jpg)
STEP
オリーブオイルを入れる
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage_salad5-800x451.jpg)
STEP
塩昆布を入れる
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage_salad6-800x451.jpg)
STEP
混ぜる
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage_salad7-800x451.jpg)
STEP
完成
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage_salad8-800x451.jpg)
![](https://digi831.com/wp-content/uploads/2020/09/2cec9215f6018e5d971f308214878e0c.jpg)
野菜不足と感じた時、あと1品欲しい時のお助けレシピとしていかがでしょうか!
<温まる>白菜の春雨スープ!
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage-800x451.jpg)
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage_material-800x451.jpg)
材料<4〜5名分>
- 白菜:1/6個
- 大根:150g
- 豚ひき肉:200g
- 春雨:150g
- 卵:2個
- ニンニク:1片
- 生姜:1かけ
- 中華だし:30g
- ごま油:20mL
暖かいスープが飲みたくなったら!
STEP
白菜を洗う
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage1-800x451.jpg)
STEP
ヘタをとる
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage2-800x451.jpg)
STEP
白菜を一口大に切る
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage3-800x451.jpg)
STEP
大根を洗う
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage4-800x451.jpg)
STEP
大根を銀杏切りにする
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage5-800x451.jpg)
STEP
ニンニクをみじん切りにする
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage6-800x451.jpg)
STEP
生姜を千切りにする
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage7-800x451.jpg)
STEP
鍋にごま油を入れる
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage8-800x451.jpg)
STEP
ニンニクと生姜を入れる
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage9-800x451.jpg)
STEP
豚ひき肉を入れる
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage10-800x451.jpg)
STEP
火が通るまで炒める
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage11-800x451.jpg)
STEP
白菜を入れる
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage12-800x451.jpg)
STEP
大根を入れる
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage13-800x451.jpg)
STEP
全体に油が絡むまで炒める
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage14-800x451.jpg)
STEP
水を入れる(700mL)
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage15-800x451.jpg)
STEP
グツグツしたら中華だしを入れる
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage16-800x451.jpg)
STEP
春雨を入れる
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage17-800x451.jpg)
STEP
5分ぐらい煮る
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage18-800x451.jpg)
STEP
卵をとく
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage19-800x451.jpg)
STEP
卵を入れる
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage20-800x451.jpg)
STEP
軽くませる
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage21-800x451.jpg)
STEP
お皿に入れて完成
![](https://digi831.com/wp-content/uploads/2022/01/Chinese_cabbage22-800x451.jpg)
![](https://digi831.com/wp-content/uploads/2020/09/2cec9215f6018e5d971f308214878e0c.jpg)
白菜をスープにする事で、栄養素を効率よく摂取する事ができます。
<保存>失敗しない発酵白菜
![](https://digi831.com/wp-content/uploads/2022/01/Fermented_Chinese_cabbage-800x451.jpg)
![](https://digi831.com/wp-content/uploads/2022/01/Fermented_Chinese_cabbage_material-800x451.jpg)
材料<●名分>
- 白菜:1.4g
- 塩:28g(白菜の重量の2%目安)
- 唐辛子:2本
野菜の長期保存に!
STEP
白菜をきれいに洗う
![](https://digi831.com/wp-content/uploads/2022/01/Fermented_Chinese_cabbage1-800x451.jpg)
STEP
ヘタを取る
![](https://digi831.com/wp-content/uploads/2022/01/Fermented_Chinese_cabbage2-800x451.jpg)
STEP
水気を拭き取る
![](https://digi831.com/wp-content/uploads/2022/01/Fermented_Chinese_cabbage3-800x451.jpg)
STEP
4cmの幅に切る
![](https://digi831.com/wp-content/uploads/2022/01/Fermented_Chinese_cabbage4-800x451.jpg)
STEP
ジップロックに白菜を入れる
![](https://digi831.com/wp-content/uploads/2022/01/Fermented_Chinese_cabbage5-800x451.jpg)
STEP
ジップロックに塩を入れる
![](https://digi831.com/wp-content/uploads/2022/01/Fermented_Chinese_cabbage6-800x451.jpg)
STEP
塩と白菜が混ざるように揉み込む
![](https://digi831.com/wp-content/uploads/2022/01/Fermented_Chinese_cabbage7-800x451.jpg)
STEP
唐辛子の種を取る
![](https://digi831.com/wp-content/uploads/2022/01/Fermented_Chinese_cabbage8-800x451.jpg)
STEP
唐辛子をハサミで切って入れる
![](https://digi831.com/wp-content/uploads/2022/01/Fermented_Chinese_cabbage9-800x451.jpg)
STEP
空気を抜く
![](https://digi831.com/wp-content/uploads/2022/01/Fermented_Chinese_cabbage10-800x451.jpg)
STEP
袋の上に重石になるものを置く
![](https://digi831.com/wp-content/uploads/2022/01/Fermented_Chinese_cabbage11-800x451.jpg)
STEP
常温で1週間ほどおく
![](https://digi831.com/wp-content/uploads/2022/01/Fermented_Chinese_cabbage12-800x451.jpg)
STEP
膨らんできたら発酵ガスを抜く
![](https://digi831.com/wp-content/uploads/2022/01/Fermented_Chinese_cabbage13-800x451.jpg)
STEP
1週間ほどで発酵白菜の完成
![](https://digi831.com/wp-content/uploads/2022/01/Fermented_Chinese_cabbage14-800x451.jpg)
![](https://digi831.com/wp-content/uploads/2020/09/2cec9215f6018e5d971f308214878e0c.jpg)
シンプルな味付けだからこそ、白菜を味わうことができます。
どんなお酒にも合いますよ!
<美味しい>発酵白菜の鶏肉炒め
![](https://digi831.com/wp-content/uploads/2022/01/Stir-fried_Chinese_cabbage-800x451.jpg)
![](https://digi831.com/wp-content/uploads/2022/01/Stir-fried_Chinese_cabbage_material-800x451.jpg)
材料<3名分>
- 発酵白菜:150g
- 鶏肉:300g
- 長ネギ:1本
- 中華だし:10g
- 料理酒:45mL
- ごま油:15mL
- 塩:0.7g
- 胡椒:0.7g
発酵白菜を使った炒めもの!
STEP
発酵白菜を絞る
![](https://digi831.com/wp-content/uploads/2022/01/Stir-fried_Chinese_cabbage1-800x451.jpg)
STEP
長ネギを洗う
![](https://digi831.com/wp-content/uploads/2022/01/Stir-fried_Chinese_cabbage2-800x451.jpg)
STEP
長ネギを切る<斜めに5㎜幅>
![](https://digi831.com/wp-content/uploads/2022/01/Stir-fried_Chinese_cabbage3-800x451.jpg)
STEP
鶏肉に塩と胡椒をふるう
![](https://digi831.com/wp-content/uploads/2022/01/Stir-fried_Chinese_cabbage4-800x451.jpg)
STEP
フライパンにごま油を入れる
![](https://digi831.com/wp-content/uploads/2022/01/Stir-fried_Chinese_cabbage5-800x451.jpg)
STEP
鶏肉を入れる
![](https://digi831.com/wp-content/uploads/2022/01/Stir-fried_Chinese_cabbage6-800x451.jpg)
STEP
焼き目がついたらひっくり返す
![](https://digi831.com/wp-content/uploads/2022/01/Stir-fried_Chinese_cabbage7-800x451.jpg)
STEP
ネギを入れる
![](https://digi831.com/wp-content/uploads/2022/01/Stir-fried_Chinese_cabbage8-800x451.jpg)
STEP
料理酒を入れる
![](https://digi831.com/wp-content/uploads/2022/01/Stir-fried_Chinese_cabbage9-800x451.jpg)
STEP
火を弱めて蓋をする
![](https://digi831.com/wp-content/uploads/2022/01/Stir-fried_Chinese_cabbage10-800x451.jpg)
STEP
8分くらい蒸し焼きにする
![](https://digi831.com/wp-content/uploads/2022/01/Stir-fried_Chinese_cabbage11-800x451.jpg)
STEP
蓋を取って発酵白菜を入れる
![](https://digi831.com/wp-content/uploads/2022/01/Stir-fried_Chinese_cabbage12-800x451.jpg)
STEP
油が絡むように炒める
![](https://digi831.com/wp-content/uploads/2022/01/Stir-fried_Chinese_cabbage13-800x451.jpg)
STEP
中華だしを入れる
![](https://digi831.com/wp-content/uploads/2022/01/Stir-fried_Chinese_cabbage14-800x451.jpg)
STEP
味が馴染むように炒める
![](https://digi831.com/wp-content/uploads/2022/01/Stir-fried_Chinese_cabbage15-800x451.jpg)
STEP
お皿に盛って完成
![](https://digi831.com/wp-content/uploads/2022/01/Stir-fried_Chinese_cabbage16-800x451.jpg)
![](https://digi831.com/wp-content/uploads/2020/09/2cec9215f6018e5d971f308214878e0c.jpg)
<定番>白菜のミルフィーユ鍋
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot-800x451.jpg)
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot-material-800x451.jpg)
材料<4名分>
- 白菜:4枚
- 人参:160g
- 大根:300g
- 豚バラ肉:230g
- 中華スープの素:15mL
- 料理酒:30mL
野菜不足を感じた時に!
STEP
白菜を洗う
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot1-800x451.jpg)
STEP
4枚重ねて縦半分に切る
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot2-800x451.jpg)
STEP
人参を洗うる
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot3-800x451.jpg)
STEP
ピーラーで皮を剥く
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot4-800x451.jpg)
STEP
スライサーで薄くする
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot5-800x451.jpg)
STEP
大根を洗う
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot6-800x451.jpg)
STEP
ピーラーで皮を剥く
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot7-800x451.jpg)
STEP
スライサーで薄くする
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot8-800x451.jpg)
STEP
白菜の上に人参を重ねる
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot9-800x451.jpg)
STEP
人参の上に大根を重ねる
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot10-800x451.jpg)
STEP
大根の上に豚肉を重ねる
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot11-800x451.jpg)
STEP
以上を繰り返して重ねる
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot12-800x451.jpg)
STEP
5㎝幅ぐらいにカットする
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot13-800x451.jpg)
STEP
断面を上にして鍋に敷き詰める
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot14-800x451.jpg)
STEP
水を100mL入れる
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot15-800x451.jpg)
STEP
中華スープの素を入れる
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot16-800x451.jpg)
STEP
料理酒を入れる
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot17-800x451.jpg)
STEP
火をつけて蓋をして放置
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot18-800x451.jpg)
STEP
約15分ぐらい煮込む
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot19-800x451.jpg)
STEP
豚肉に火が通ったら完成
![](https://digi831.com/wp-content/uploads/2023/01/Mille-feuille-pot20-800x451.jpg)
![](https://digi831.com/wp-content/uploads/2020/09/2cec9215f6018e5d971f308214878e0c.jpg)
野菜不足と感じた時、栄養満点のお助けレシピとしていかがでしょうか!
白菜って何?
![](https://digi831.com/wp-content/uploads/2023/01/DSC00967-1-800x451.jpg)
原産地は、トルコからヨーロッパ北東部のあたりと言われており、中国を経て日本へ伝わってきたと言われている。
栄養価が高く、冬の鍋料理の定番野菜ですので、ぜひ調理してみてはいかがでしょうか。
白菜の栄養と効果!
![](https://digi831.com/wp-content/uploads/2023/10/DSC00481-800x451.jpg)
![](https://digi831.com/wp-content/uploads/2021/02/vitamin_07_c.png)
![](https://digi831.com/wp-content/uploads/2022/01/vitamin_10_k.png)
![](https://digi831.com/wp-content/uploads/2023/02/hakusai.png)
白菜の要素
- 栄養価のバランスが他の野菜より優れている
- カリウムを多く含む
- βカロテンやビタミンC、ビタミンKを含む
- カルシウムやマグネシウムを多く豊富