The deep relationship between Vietnamese cuisine and vegetables
When you think of Vietnamese food, many people probably picture pho and fresh spring rolls. But the secret to their deliciousness actually lies in abundant vegetables.
Vietnam is located from the tropics to the subtropics, with a warm climate continuing year-round. This blessed environment makes it possible to grow a variety of vegetables. Vietnamese cuisine, developed under Chinese and French influence, is characterized by delicate flavors that aren't too spicy or too sweet like other Southeast Asian cuisines.
While many dishes are served with plenty of vegetables and herbs, you cannot say "Vietnamese food = healthy" without also looking at fried elements, sugar, salt, and portion sizes. Avoid generalizing popularity by gender; instead, focus on the differences in aroma, texture, and cooking method.
Leafy vegetables essential to Vietnamese cuisine
Cilantro (rau mui): the king of aromatic herbs that divides opinion
Cilantro, known for its distinctive aroma. In Vietnam it's called "rau mui" (Rau mui).
Actually, the word "pakuchi" is Thai. Saying "No pakuchi" at a Vietnamese restaurant won't get through, so caution is needed. This herb, essential to pho and fresh spring rolls, is a key presence that defines the flavor of Vietnamese cuisine.
Water spinach (rau muong): a staple vegetable with a crisp texture
Water spinach is called "rau muong" (Rau muong) in Vietnamese. In Japan it's mainly seen at Chinese restaurants, but in Vietnam it's a home-cooking staple.
Stir-fried water spinach with garlic (rau muống xào tỏi) is a classic dish. The correct spelling is "xào tỏi," not "xao tối." Water spinach is not recommended raw—choose versions that have been thoroughly washed and cooked.
Amaranth (rau den): a nutritious super grain
Amaranth is a leafy vegetable known in Vietnamese as rau dền. "Supergrain" is an expression used for grains, and there is no clear basis for applying it to amaranth leaves. The claim that it is popular among young women has also been removed.
The leaves and stems are used in soups and stir-fries. Whether a vegetable can be eaten raw depends on the variety, hygiene conditions, and local preparation practices, so eating unidentified leafy greens raw is not recommended.
Limnophila (rau ngo / rau om): an aromatic herb that differs by region
Limnophila is an aromatic herb unique to Southeast Asia that doesn't exist in Japan. In Vietnam the name differs by region, called "rau ngo" (Rau ngo) in the north and "rau om" (Rau om) in the south.
It's also known as a vegetable that comes with pho when you order at a local eatery, and it's essential for enjoying the local flavor.
Vegetables and cooking methods unique to Vietnam
Gotu kola (rau ma): the raw material for the herbal juice that eases the heat
Gotu kola is called "rau ma" (Rau ma) in Vietnamese. In Japan it's treated as a weed, but in Vietnam it's recognized as a proper vegetable.
Gotu kola (rau má) is used in juices and cooking and is traditionally described as "cooling for the body," though this is not a claim of medicinal efficacy. For commercially sold juices, also check the sugar content and the hygiene of the ice.
Watercress (xa lach xoong): an upscale vegetable of French origin
Watercress is called xà lách xoong. It is a nutritious vegetable, but no single dish or type of vegetable can be said to prevent lifestyle-related diseases on its own. If eating it raw, check that it has been properly washed.
In Japan it's used infrequently, but in Vietnam it's often used as a soup ingredient. Within Vietnam, Da Lat is the main growing area, and Da Lat's watercress is popular for its good quality.
Peperomia (rau cang cua): a staple of home cultivation
Peperomia is "rau cang cua" (Rau cang cua) in Vietnamese. You almost never see it in Japanese supermarkets, but in fact it's not seen much in Vietnamese supermarkets either.
The reason is that, since it basically grows easily with just soil and water, many people grow it at home. It's included among the vegetables that come with pho, and used in stir-fries. It has a characterful taste, so it's a vegetable that divides opinion.
Vietnam's gourd-family vegetables and their features
Chayote: a versatile vegetable with a crisp texture
Small and neutral in flavor, chayote is frequently used in Vietnamese home cooking. Peel it, slice it thin, and stir-fry it with garlic and it becomes a crisp, delicious dish. It's also tasty added to miso soup.
Bitter melon and luffa: tropical vegetables shared with Okinawa
In tropical Vietnam, the same vegetables as Okinawa are eaten too. Bitter melon, now quite mainstream in Japan too, is a popular vegetable in Vietnam as well. Luffa is also grown, and the smaller sizes can be cooked in easy-to-use ways.
Vietnamese pumpkin: varied shapes and textures
Vietnamese pumpkins have brown skin and come in various shapes, some slender, some flat. They give a more watery impression than Japanese ones, but leaving them for a while before use makes them sweet and delicious.
Zucchini comes in both green and yellow, and it's popular as a cheap, easy-to-use vegetable. A feature is that many are larger than what you see in Japan.
Jicama: a turnip-like vegetable you can eat raw
Jicama, seen everywhere, is shaped like a turnip. Peel and cut it and you can eat it raw, enjoying a faintly sweet, crunchy, slightly sticky texture.
It's tasty cooked too, but a feature is that it's often eaten as a snack.
How vegetables are eaten in Vietnamese cuisine
Fresh spring rolls (goi cuon): enjoying plenty of vegetables
Fresh spring rolls (goi cuon), which wrap fresh fillings in translucent rice paper, are a representative Vietnamese appetizer. A dish where the chewy wrapper and the crisp texture of the vegetables are a delight.
Fillings combining plump shrimp, vermicelli, sunny lettuce, cilantro, and chives are characterized by a refreshing aroma. Dip them in the accompanying nuoc cham or sweet chili sauce and sweetness and tartness are added for a richer flavor.
Banh xeo: a Vietnamese-style crepe eaten wrapped in vegetables
Banh xeo, a rice-flour crepe dyed a vivid golden color with turmeric. It's characterized by a distinctive texture, crisp on the outside and chewy on the inside.
The classic way is to wrap it in fresh sunny lettuce or cilantro and eat it dipped in a special fish-sauce-based nuoc cham. This way of eating lets you enjoy it as a healthy, enticing dish where you can take in plenty of fresh vegetables too.
Cha ca: a Hanoi specialty hotpot loaded with vegetables
Cha ca is a specialty dish of northern Vietnam. It's a dish where you pan-fry white fish and vegetables in a pot set on the table.
Its feature is the abundance of vegetables. Since a heaping of scallions and dill is served along with the fish, you can take in plenty of vegetables too. Once the fish and vegetables are cooked, you eat them dipped in a sauce along with rice-flour noodles (bun).
Goi ca: a refreshing combination of vegetables and fish
"Goi ca," where you savor vinegar-marinated white fish wrapped in rice paper. "Goi" means to toss, and "ca" means fish.
The typical way is to wrap light white fish with vegetables and herbs and eat it dipped in sauce. The style of wrapping and eating it yourself is a familiar dish, like Japan's hand-rolled sushi.
How to enjoy Vietnamese vegetables in Japan
Vietnamese vegetables you can buy in Japan
In recent years, Vietnamese vegetables have come to be imported to Japan too. Not just cilantro, but various vegetables are now available.
At large supermarkets and Asian grocery stores, you can buy water spinach, cilantro, rice paper, and more. Choose fresh ones and try your hand at Vietnamese cooking.
Japanese vegetables you can substitute
Even when Vietnam-specific vegetables aren't available, you can substitute Japanese vegetables. Using spinach instead of amaranth, or mitsuba instead of limnophila, you can get close to an authentic flavor with a little ingenuity.
What matters is choosing the right herbs to match the dish, washing them thoroughly, and cooking them when necessary. Rather than reducing the appeal of Vietnamese cuisine to "healthiness," enjoy it as a combination of aromas, bitterness, and textures.
Tips for making Vietnamese food at home
The key point when making Vietnamese food at home is to use aromatic herbs without holding back. Herbs like cilantro, mint, and basil give the dish an authentic flavor.
Also, keeping basic seasonings like nuoc mam (fish sauce) and rice paper on hand lets you apply them to various Vietnamese dishes. Start with simple dishes like fresh spring rolls and pho.
Tips for travelers to enjoy herbs safely
- Do not eat unidentified leaves as if foraging wild plants
- For raw vegetables, choose busy restaurants and check that produce has been washed
- Those who are pregnant, immunocompromised, or have sensitive stomachs should prioritize cooked dishes
- Also check accompanying ingredients such as fish sauce, shrimp, and peanuts
Summary: a healthy diet with Vietnamese vegetables
The vegetables used in Vietnamese cuisine are appealing for their variety and high nutritional value. Cilantro, water spinach, amaranth, and others each have a distinctive flavor and texture, giving depth to the dishes.
Even in dishes that appear vegetable-heavy, the nutritional balance changes depending on the salt in the sauce, the frying oil, and the amount of meat or noodles. Do not label any single dish as health food—consider the overall meal in terms of staples, protein, vegetables, and seasoning.
Now that vegetables available in Japan are increasing, it's the perfect chance to try Vietnamese cooking. Why not use fresh vegetables and herbs to enjoy authentic Vietnamese flavors at home?
If you'd like to know more about Vietnam's food culture, coffee and sightseeing,VNyou can find detailed information. Enjoy Vietnam's appeal to the fullest.
