If you’re looking for a tasty and nutritious addition to your daily meals, shiitake mushrooms are the perfect choice. Not only do they add an earthy, umami flavor, they also provide many nutrients and minerals that are beneficial to the body. Shiitake mushrooms are high in protein and vitamins, as well as containing an abundance of minerals and compounds that have been linked to a variety of health benefits. Here, we’ll look at some of the best shiitake mushroom recipes, as well as the nutrition facts associated with them.
What are Shiitake Mushrooms?
Shiitake mushrooms, or Lentinula edodes, are an edible mushroom native to East Asia. They are most commonly used in Asian cuisine, but have become more popular in Western dishes as well. Shiitake mushrooms have a unique flavor that is described as savory and earthy, and are often used in place of meat in vegetarian dishes. They are also known for their medicinal benefits, as they contain compounds that have been linked to a variety of health benefits.
Shiitake Mushroom Nutrition Facts
Shiitake mushrooms are a great source of nutrition. A 100-gram serving of shiitake mushrooms contains approximately:
- 44 calories
- 7.5 grams of protein
- 0.7 grams of fat
- 2.3 grams of carbohydrates
- 2.2 grams of fiber
- 7.1 milligrams of iron
- 11.4 milligrams of calcium
- 0.4 milligrams of zinc
- 8.2 micrograms of vitamin B12
- 1.1 milligrams of vitamin D
Shiitake mushrooms are also a good source of other vitamins and minerals, such as magnesium, potassium, phosphorus, and folate. They contain a variety of compounds, including lentinan and eritadenine, which have been linked to a variety of health benefits.
Health Benefits of Shiitake Mushrooms
Shiitake mushrooms are known for their many health benefits. They are high in antioxidants, which can help protect the body from damage caused by free radicals. They have also been linked to improved heart health, as they contain compounds that have been shown to reduce inflammation and cholesterol levels. Shiitake mushrooms are also a good source of fiber, which can help promote digestive health. Finally, shiitake mushrooms have been linked to improved immune system function, as they contain a variety of compounds that can help protect the body from disease.
Delicious Shiitake Mushroom Recipes
Shiitake Mushroom Soup
This creamy, comforting soup is the perfect way to warm up on a cold winter night. It is packed with shiitake mushrooms, which give it an earthy, umami flavor. This soup is also high in protein and fiber, making it a nutritious and satisfying meal.
Ingredients:
- 2 tablespoons olive oil
- 1 onion, diced
- 4 cloves garlic, minced
- 2 cups shiitake mushrooms, sliced
- 4 cups vegetable broth
- 1 cup coconut milk
- 2 tablespoons fresh parsley, chopped
- Salt and pepper, to taste
Instructions:
- Heat the olive oil in a large pot over medium heat. Add the onions and garlic and cook until the onions are softened, about 5 minutes.
- Add the shiitake mushrooms and cook for an additional 5 minutes, stirring occasionally.
- Add the vegetable broth and bring to a boil. Reduce heat to low and simmer for 10 minutes.
- Add the coconut milk and simmer for an additional 5 minutes.
- Add the parsley, salt, and pepper and stir to combine.
- Serve the soup hot and enjoy!
Nutrition Facts:
This recipe makes 4 servings. Each serving contains approximately:
- 240 calories
- 9.9 grams of protein
- 16.6 grams of fat
- 16.3 grams of carbohydrates
- 3.3 grams of fiber
- 128 milligrams of sodium
Shiitake Mushroom Fried Rice
This flavorful and easy-to-make fried rice is a great way to use up any leftover rice you have in the fridge. It is also packed with shiitake mushrooms, which give it an earthy, umami flavor. This dish is high in protein and fiber, making it a nutritious and satisfying meal.
Ingredients:
- 2 tablespoons sesame oil
- 1 onion, diced
- 4 cloves garlic, minced
- 2 cups shiitake mushrooms, sliced
- 4 cups cooked white rice
- 2 tablespoons soy sauce
- 1 teaspoon toasted sesame seeds
- Salt and pepper, to taste
Instructions:
- Heat the sesame oil in a large pan over medium heat. Add the onions and garlic and cook until the onions are softened, about 5 minutes.
- Add the shiitake mushrooms and cook for an additional 5 minutes, stirring occasionally.
- Add the cooked white rice and stir to combine. Cook for 3-5 minutes, stirring occasionally.
- Add the soy sauce, toasted sesame seeds, salt, and pepper and stir to combine.
- Serve the fried rice hot and enjoy!
Nutrition Facts:
This recipe makes 4 servings. Each serving contains approximately:
- 232 calories
- 7.8 grams of protein
- 9.7 grams of fat
- 32.4 grams of carbohydrates
- 2.5 grams of fiber
- 719 milligrams of sodium
Conclusion
Shiitake mushrooms are a great addition to any meal. Not only do they add an earthy, umami flavor, they also provide many nutrients and minerals that are beneficial to the body. From soup to fried rice, there are many delicious ways to enjoy shiitake mushrooms. So the next time you’re looking for a tasty and nutritious meal, give one of these shiitake mushroom recipes a try!
