Some people believemala stewis an unhealthy food, perhaps more so because of its humble origin and low price, with concerns about its safety.In fact, if proper food safety measures are taken and ingredients are reasonably paired, mala stew can be considered a quite decent fast food option. It is much healthier and more environmentally friendly than fried foods.

Firstly, the Beijing version of mala stew does not have to be spicy; it will not be very spicyif no extra chili peppersare added.Here, we prefer to use sesame sauce, which is a very healthy condiment rich in calcium and vitamin E.Garlic juice is often added, providing antibacterial benefits.Secondly, mala stew typically includes various green leafy vegetables, multiple types of bean products, seaweed like kelpand mushrooms,

potatoes, fish, eggs, etc. In contrast, plant-based ingredients are predominant in terms of variety.Proper pairing allows it to more easily achieve a balanced acid-base requirement and adhere to the principle of food diversity.Thirdly, the heating temperature for mala stew is not very high, avoiding issues with oil smoke and fat oxidation at high temperatures.Compared to stir-frying at high temperatures, it causes less air pollution.Fourthly, the process of stewing can remove some oxalic acid, nitrites, and pesticides from vegetables. Although it loses some vitamin C,it significantly reduces antinutritional factors and toxic substances.

Proper water changes during stewing and minimal salt addition make it a good cooking method.Finally, the condiments for mala stew can be made healthy and low in fat.

During vegetable preparation, no oil is added, and the amount of oil used for mixing can be adjusted according to customer preferences. Overall,with ingredients containing less fat, it has a lower calorie content compared to stir-fried dishes, which often require three rounds of oiling: sliding, stir-frying, and adding clear oil.

Customers cannot choose the amount of oil used in stir-frying.When simmering vegetables, no oil is added; during mixing, the amount of oil can be reduced according to customer preference. Overall, the ingredients have less fat content and are lower in calories.Compared to stir-frying, which typically involves three stages of adding oil—sliding oil, stir-frying, and drizzling clear oil—the customer has no choice over the amount of oil used.