Perilla, known in Chinese as 紫苏 (zǐ sū), is a strikingly beautiful aromatic herb with purple-tinged green leaves and a flavor profile that is part mint, part basil, and part anise — all wrapped together in a uniquely fresh, spicy, and deeply aromatic package. A member of the mint family, perilla is one of the most widely used fresh herbs in Hunan cooking, particularly in fish and seafood dishes where its distinctive aroma both enhances the flavor of the fish and helps neutralize any fishiness. From river fish to crayfish to crabs, if it swims or crawls in Hunan, there is a good chance it will be cooked with perilla. But the herb's versatility extends far beyond seafood — it appears in stir-fries, soups, pickles, and even beverages, bringing its one-of-a-kind fragrance to every dish it touches.
| Chinese Name: | 紫苏 (zǐ sū) — "purple perilla" |
| Taste: | Minty, basil-like, anise notes, slightly spicy |
| Category: | Fresh Herb |
| Plant Family: | Mint (Lamiaceae) |
| Origin: | Southern China, widely used in Hunan |
| Also Called: | Shiso, Zi Su, Purple Mint |
What Is Perilla (紫苏)?
Perilla is an annual herb in the Lamiaceae (mint) family, native to East Asia. The species most commonly used in Chinese cooking is Perilla frutescens var. crispa, also known as purple perilla or shiso. The plant has distinctive oval, serrated leaves that are green on top and purple on the underside — or entirely purple, depending on the variety. It grows in bushy clumps and can reach up to a meter in height. When crushed, the leaves release a powerful, complex aroma that is instantly recognizable.
The Chinese name 紫苏 (zǐ sū) literally means "purple revive," a name that reflects both the plant's purple color and its traditional use in reviving people from cold-induced illnesses or food poisoning. Perilla has been used in Chinese medicine and cooking for over 2,000 years — it is mentioned in ancient texts including the Huangdi Neijing, the foundational text of traditional Chinese medicine.
In Hunan, perilla grows both wild and cultivated. It is a common sight in rural gardens, where it is grown alongside vegetables for everyday cooking. The warm, humid climate of Hunan is perfect for perilla, which thrives in summer heat and blooms in late summer and early fall. The leaves are harvested throughout the growing season, with the young, tender leaves being the most prized for their milder flavor and softer texture.
Types and Varieties of Perilla
Perilla comes in several varieties, each with slightly different characteristics and uses.
Purple Perilla (紫苏 / zǐ sū)
This is the classic Chinese perilla, with leaves that are green on top and purple on the underside, or entirely purple. It has the strongest flavor and aroma and is the preferred variety for both cooking and medicinal use in Hunan. Purple perilla is particularly valued for its ability to cut through fishiness and its strong medicinal properties. When cooked, the purple color often bleeds into the dish, giving it a beautiful reddish-purple tint.
Green Perilla (白苏 / bái sū)
Green perilla, also called "white perilla," has entirely green leaves and a milder flavor than the purple variety. It is more commonly used in Japan (where it is called aojiso or green shiso) and Korea. In Hunan, green perilla is sometimes used raw in salads or as a garnish, but the purple variety is preferred for cooking because of its stronger flavor and medicinal qualities.
Perilla Seeds (苏子 / sū zǐ)
The seeds of the perilla plant are also used in cooking and medicine. They are small, brown, and have a nutty, slightly minty flavor. Perilla seeds can be pressed to make perilla oil (苏子油), which is valued for its high omega-3 fatty acid content. In Hunan cooking, perilla seeds are sometimes ground and added to sauces or used as a seasoning. They are also used in traditional medicine for their ability to "descend qi" and stop coughs.
Perilla Stems (苏梗 / sū gěng)
The stems of the perilla plant are also used in traditional Chinese medicine, though they are less common in cooking. They are believed to have similar but milder properties to the leaves and are often used in herbal formulas for digestive issues and pregnancy-related concerns.
Role of Perilla in Hunan Cuisine
Perilla is one of the most important fresh herbs in Hunan cooking. Its unique flavor — a combination of mint, basil, and anise with a subtle spicy kick — adds a bright, aromatic dimension to dishes that cannot be replicated by any other herb.
The Perfect Pairing: Perilla and Fish
The most classic use of perilla in Hunan cooking is with fish and seafood. There is a reason for this — perilla contains compounds that help neutralize the "fishy" taste and smell of seafood, while its aromatic qualities enhance the natural sweetness of the fish. This combination is so fundamental in Hunan that nearly every fish dish in the province includes perilla in some form.
From whole steamed fish to fish head hot pot to Xiangxi sour soup fish, perilla is the herb of choice. It is usually added toward the end of cooking — either whole leaves tucked into the dish or chopped and sprinkled on top — so its delicate aroma is preserved. The steam from the hot fish releases the essential oils of the perilla, creating an intoxicating fragrance that is the hallmark of a great Hunan fish dish.
Crayfish, Crabs, and Shellfish
Hunan's love affair with perilla extends to all kinds of shellfish. The province's famous crayfish (小龙虾, xiǎo lóng xiā) dishes almost always include perilla, which cuts through the richness of the spicy crayfish sauce and complements the sweet, briny flavor of the crayfish meat. Crabs, shrimp, and river snails are also commonly cooked with perilla. In fact, perilla is such a classic pairing with crab that traditional Chinese medicine recommends eating perilla with crabs to counteract their "cold" nature and prevent digestive upset.
Stir-Fries and Soups
Beyond seafood, perilla is used in a wide range of Hunan stir-fries and soups. It pairs particularly well with pork, chicken, and eggplant, adding a fresh, aromatic note that balances the richness of the meat. Perilla can also be added to vegetable stir-fries for an extra burst of flavor. In soups, a handful of perilla leaves added at the last minute transforms a simple broth into something complex and aromatic.
Pickles and Preserves
In some parts of Hunan, perilla is also used to flavor pickles and fermented foods. Perilla leaves can be pickled in salt and vinegar, creating a tangy, aromatic pickle that is served as a side dish or condiment. Perilla is also sometimes added to pickled chilies or duojiao (chopped pickled chili) to add complexity to the fermentation.
How Perilla Grows and Is Produced
Perilla is a remarkably easy herb to grow — so easy, in fact, that it can become invasive if not managed. It is an annual plant that reseeds itself readily, often coming back year after year in the same spot.
In Hunan, perilla is grown both commercially and in home gardens. Commercial production typically involves planting seeds in early spring and harvesting leaves throughout the summer and early fall. The plants grow quickly — they can reach full size in just 6-8 weeks — and they tolerate heat and humidity well, making them ideal for Hunan's climate.
Home gardeners in Hunan often grow perilla in pots or garden beds. The seeds are sown directly in the soil after the last frost, and the plants require very little care — just water and sun. One of the great things about perilla is that the more you harvest the leaves, the bushier the plant becomes, so regular picking actually encourages more growth.
Perilla seeds are also harvested for oil production and medicinal use. The seeds are collected in the fall after the plants have flowered and the seed heads have dried. They are then pressed to extract perilla oil, which is used both in cooking and in traditional medicine. Perilla seed oil is particularly valued for its high alpha-linolenic acid (ALA) content, a plant-based omega-3 fatty acid.
Cooking Tips and Uses
Perilla is easy to cook with, but there are a few tips that will help you get the most out of its unique flavor.
When to Add Perilla
Perilla's delicate aroma is best preserved when it is added toward the end of cooking. Here are some general guidelines:
- For stir-fries: Add perilla during the last 30-60 seconds of cooking, after turning down the heat. Stir briefly just to wilt the leaves and release their aroma. Overcooking will make the leaves mushy and destroy the delicate flavor.
- For soups and stews: Add perilla during the last 2-3 minutes of simmering. The heat of the soup will release the essential oils without cooking the leaves to mush.
- For fish and seafood: Tuck whole perilla leaves into the cavity of a whole fish before steaming, or sprinkle chopped leaves on top of cooked fish. The steam will naturally infuse the fish with perilla aroma.
- For raw preparations: Perilla leaves can be used fresh in salads, wraps, or as a garnish. Young, tender leaves are best for raw use — mature leaves can be tough and strongly flavored.
Preparation Tips
- Washing: Rinse perilla leaves gently under cold water. Pat dry with a paper towel or use a salad spinner. Be careful not to bruise the leaves, as this releases their aroma prematurely.
- Chopping: For most cooked dishes, perilla can be torn into pieces by hand or roughly chopped. There is no need for fine chopping — the leaves wilt down significantly during cooking.
- Using the stems: Young perilla stems are edible and have a milder flavor than the leaves. They can be chopped and added to stir-fries or soups. Older stems are too tough and should be discarded.
- Quantity: Perilla has a strong flavor, so a little goes a long way. For a stir-fry serving 2-3 people, 5-10 leaves is usually enough. For a pot of fish soup, you might use a larger handful. You can always add more, so start with less and adjust to taste.
Flavor Pairings
Perilla pairs wonderfully with many Hunan pantry staples:
- With fish and seafood: The classic pairing. Perilla's aromatic compounds neutralize fishiness while enhancing sweetness.
- With ginger and garlic: The warm spiciness of ginger and garlic complements perilla's minty-anise flavor perfectly. This trio forms the flavor base for many Hunan fish dishes.
- With chilies: Perilla's cooling, minty quality provides a nice counterpoint to the heat of fresh chilies and chili oil. This is why it works so well in spicy crayfish and hot pot dishes.
- With soy sauce and vinegar: The savory depth of soy sauce and the bright acidity of black vinegar both pair beautifully with perilla's aromatic quality.
- With rice and noodles: Chopped perilla makes a wonderful topping for rice noodles or a bowl of steamed rice, adding a burst of fresh flavor.
Nutrition and Health Benefits
Perilla is not just a flavorful herb — it is also surprisingly nutritious and has a long history of medicinal use in traditional Chinese medicine.
Nutritionally, perilla leaves are rich in vitamins and minerals. They are an excellent source of vitamin K, vitamin C, vitamin A (as beta-carotene), and various B vitamins. They also contain significant amounts of calcium, iron, magnesium, and potassium — more than many common leafy greens. Perilla leaves are also a good source of dietary fiber.
But the real health benefits of perilla come from its unique plant compounds. Perilla contains several essential oils and phytochemicals, including perillaldehyde (the compound responsible for its characteristic flavor), rosmarinic acid, luteolin, and apigenin. These compounds have been studied for their anti-inflammatory, antioxidant, and antimicrobial properties.
In traditional Chinese medicine, perilla is considered a warm, acrid herb that releases the exterior, disperses cold, and regulates qi. It is used to treat colds and flu (especially those with chills and stuffy nose), nausea and vomiting, and fish or crab poisoning. Perilla is also believed to calm the fetus and prevent miscarriage, and it is sometimes used in herbal formulas for morning sickness.
Modern research has begun to validate many of these traditional uses. Studies have shown that perilla extract may have anti-allergic effects, particularly for seasonal allergies and asthma. The rosmarinic acid in perilla has been shown to reduce inflammation and oxidative stress. Perilla seed oil, which is high in alpha-linolenic acid (an omega-3 fatty acid), has been studied for its potential cardiovascular benefits and its ability to reduce cholesterol and triglyceride levels.
While perilla is generally safe for most people when consumed as food, there are a few precautions. Some people may be allergic to perilla or other plants in the mint family. Perilla may also interact with certain medications, including blood thinners and diabetes medications. As always, if you are considering using perilla for medicinal purposes, consult with a qualified healthcare professional first.
How to Choose, Grow, and Store Perilla
Choosing Fresh Perilla
- Look for bright, crisp leaves: Fresh perilla leaves should be vibrant in color (either green or purple-green) and free from wilting, yellowing, or brown spots.
- Choose young leaves: Younger leaves are more tender and have a milder, more pleasant flavor. They are usually smaller and lighter in color than mature leaves.
- Smell them: Fresh perilla should have a strong, aromatic scent. If the leaves have no smell, they are probably not fresh.
- Avoid wet or slimy leaves: Moisture causes perilla to spoil quickly. The leaves should be dry to the touch.
Growing Perilla at Home
Perilla is one of the easiest herbs to grow — many people consider it a weed! If you have a garden or even a sunny windowsill, you can grow your own perilla and have fresh leaves all summer long.
- Starting from seed: Perilla is easy to grow from seed. Sow the seeds directly in the soil after the last frost, or start them indoors 4-6 weeks earlier. The seeds need light to germinate, so just press them into the soil surface — do not cover them.
- Sun and soil: Perilla prefers full sun but will tolerate partial shade. It grows well in most types of soil as long as it is well-drained.
- Watering: Keep the soil consistently moist but not waterlogged. Perilla is fairly drought-tolerant once established.
- Harvesting: You can start harvesting leaves when the plants are about 15cm (6 inches) tall. Pinch off the top leaves to encourage bushier growth. Harvest regularly throughout the growing season.
- Self-seeding: Perilla reseeds itself readily. If you let some plants flower and go to seed, you will likely have perilla growing in the same spot next year — and possibly in other parts of the garden too.
Storage Tips
- Refrigerator: Fresh perilla leaves will keep for 3-5 days in the refrigerator. Store them in a plastic bag with a damp paper towel, or place them stem-down in a glass of water like a bouquet of flowers.
- Freezing: You can freeze perilla leaves for longer storage. Wash and dry the leaves thoroughly, then pack them in freezer bags or containers. They will lose some texture when frozen but will still work well for cooked dishes.
- Drying: Perilla can also be dried for use in teas or as a dried herb. Hang bunches upside down in a cool, dark, well-ventilated place until completely dry. Strip the leaves from the stems and store in an airtight container away from light and moisture. Dried perilla will keep for up to 6 months, though it gradually loses flavor over time.
Popular Hunan Dishes Using Perilla
Perilla appears in many Hunan classics. Here are some must-try dishes:
- Xiangxi Sour Soup Fish (湘西酸汤鱼) — A western Hunan specialty with tender fish in a spicy-sour fermented broth, finished with a handful of fresh perilla leaves.
- Yongzhou Blood Duck (永州血鸭) — A famous Hunan duck dish where perilla adds aromatic depth to the rich, spicy sauce.
- Perilla Cucumber (紫苏黄瓜) — A refreshing Hunan summer dish: crisp cucumbers stir-fried with fresh perilla, garlic, and chilies.
- Shaoyang Plasma Duck (邵阳血浆鸭) — Another regional duck specialty, where perilla complements the duck's rich, gamey flavor.
- Hunan Spicy Crayfish (麻辣小龙虾) — Hunan's iconic summer street food: spicy crayfish cooked with perilla, garlic, and Sichuan peppercorns.
There is no perfect substitute for perilla's unique flavor, but if you cannot find it, you can try a combination of Thai basil and mint (about 2 parts basil to 1 part mint) to approximate the minty-basil quality. Add a tiny pinch of anise seed or a few fennel seeds if you have them, to capture the anise note. Shiso (Japanese perilla) is the same plant but may be the green variety, which has a slightly milder flavor. It will work fine as a substitute.
Frequently Asked Questions
Is perilla the same as shiso?
Yes, essentially. Shiso is the Japanese name for perilla (Perilla frutescens var. crispa). Both the Japanese shiso and the Chinese zisu are the same species, though there are some differences in the specific varieties and how they are used. Japanese cuisine uses both green shiso (aojiso) and red/purple shiso (akajiso), often raw as garnishes or in sushi. Chinese cooking primarily uses the purple-green variety and usually cooks it rather than eating it raw. But they are the same plant and can be used interchangeably.
Can I eat perilla raw?
Yes, you can eat perilla raw. Young, tender perilla leaves have a fresh, bright flavor and can be used in salads, wraps, or as a garnish. In Korean cuisine, raw perilla leaves are commonly used to wrap grilled meat (samgyeopsal). In Chinese and Hunan cooking, however, perilla is more often cooked rather than eaten raw. The cooking process softens the leaves and brings out different aspects of the flavor. If you want to try raw perilla, use the youngest, smallest leaves — mature leaves can be tough and strongly flavored.
What does perilla taste like?
Perilla has a truly unique flavor that is hard to describe. Imagine the minty coolness of spearmint combined with the anise-like sweetness of basil, with a subtle spicy, almost cinnamon-like warmth and a hint of citrus. It is simultaneously familiar and exotic. Some people love it immediately, while others need a few tries to acquire the taste. If you enjoy herbs like mint, basil, and anise, you will probably like perilla.
Is perilla invasive?
Perilla can be invasive in some areas, especially in parts of North America where it has escaped cultivation. It grows quickly, produces a lot of seeds, and has no natural enemies outside of its native range. If you are growing perilla in your garden and live outside of East Asia, be careful not to let it spread into natural areas. Deadhead the flowers before they go to seed, or grow it in containers to prevent it from reseeding. While it is a wonderful culinary herb, it can outcompete native plants if it becomes established in the wild.
Why is perilla always served with fish and crab in Chinese cooking?
The pairing of perilla with fish and seafood has both culinary and medicinal reasons. Culinary-wise, perilla's strong aromatic compounds help mask or neutralize the "fishy" taste and smell of seafood, while adding its own pleasant aroma. Medicinally, perilla has been used in traditional Chinese medicine for thousands of years to treat "fish poisoning" — which likely referred to foodborne illness from eating spoiled fish. Modern research has shown that perilla does have some antimicrobial properties and may help inhibit the growth of certain bacteria. So the traditional pairing makes sense from both a flavor and a food safety perspective.
Can I use perilla seeds in cooking?
Yes! Perilla seeds (苏子, sū zǐ) are edible and have a nutty, slightly minty flavor. They can be toasted and ground to make a flavorful seasoning, or pressed to make perilla seed oil. Perilla seed oil is particularly valued for its high omega-3 content and is used in both cooking and traditional medicine. In Hunan cooking, perilla seeds are less common than the leaves, but they do appear in some regional dishes and condiments. You can also sprinkle toasted perilla seeds on top of rice or noodles for extra flavor and nutrition.
What is perilla oil? Is it the same as camellia oil?
No, perilla oil is different from camellia oil. Perilla oil is pressed from the seeds of the perilla plant and has a strong, distinctive flavor and a relatively low smoke point. It is used as a seasoning oil and for its health benefits, not as a general cooking oil. Camellia oil (tea seed oil) is pressed from camellia seeds, has a mild nutty flavor, and has one of the highest smoke points of any cooking oil — making it perfect for stir-frying and high-heat cooking. They are completely different oils with different uses and properties.
Where to Buy
Fresh perilla can be found at many Asian grocery stores, especially in the summer. Dried perilla is available year-round. Here are online sources:
- Amazon — Search for Perilla Leaves
- Weee! — Asian Grocery Delivery (US & Canada)
- Yamibuy — Asian Online Market
Note: Some links are affiliate links. We may earn a small commission at no extra cost to you.
Recipes Using Perilla (紫苏)
Try these Hunan recipes that showcase perilla's unique flavor:
- Perilla Cucumber
- Xiangxi Sour Soup Fish
- Yongzhou Blood Duck
- Hunan Spicy Crayfish
- Browse all 600+ Hunan recipes →
Learn More About Hunan Ingredients
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