Question: Is it true that shiitake mushrooms are nutritious?
Reply: Shiitake mushrooms are not only a delicious culinary ingredient but also a powerhouse of nutrition. Rich in immune-boosting properties, shiitakes are believed to lower cholesterol levels and may even have anti-viral and anti-cancer effects. This is largely attributed to a compound called eritadenine, which helps tissues in the body absorb cholesterol, thus reducing its overall circulation in the bloodstream.
Whether consumed fresh or dried, shiitake mushrooms offer an array of nutrients. Raw shiitake mushrooms are an excellent source of antioxidant-enhancing copper and selenium, as well as metabolism-boosting B vitamins. However, it’s the dried shiitake mushrooms that stand out nutritionally. Just a 100g serving of dried shiitakes provides more than double the recommended daily intake of copper and pantothenic acid (vitamin B5), and they also boast significantly higher levels of niacin, riboflavin, vitamin B6, manganese, selenium, zinc, and dietary fibre. This makes them an exceptional choice for promoting overall health, particularly for supporting metabolic functions and maintaining a robust immune system.
Dried shiitakes are especially versatile and bring an intense, smoky flavour to dishes. Before cooking, soak them in water to rehydrate and soften them. The soaking liquid can also be used as a flavourful broth base for soups and stews. To get the best flavour while preserving their nutrients, sauté shiitake mushrooms for around 7 minutes.
Shiitake mushrooms are a cornerstone ingredient in many Asian cuisines, most notably in Chinese, Japanese, and Korean cooking. Valued for their earthy, umami flavour, they add depth and richness to various traditional dishes. In Chinese cuisine, shiitake mushrooms are frequently used in stir-fries, soups, and hot pots. They also play a key role in dishes like Buddha’s Delight (a vegetarian medley of mushrooms, tofu, and vegetables) and Lo Mein, where their hearty texture complements noodles and vegetables.
In Japanese cuisine, shiitake mushrooms are often added to Miso Soup or used as a topping for Ramen. The mushrooms’ rich, savoury flavour makes them an ideal ingredient in Nabemono, a traditional Japanese hot pot dish, and Takikomi Gohan, a seasoned rice dish where shiitake mushrooms are cooked with soy sauce and mirin, infusing the grains with their unique taste.
Korean cuisine also makes excellent use of shiitake mushrooms, often incorporating them into dishes such as Japchae, a sweet potato noodle stir-fry, or Bibimbap. This mixed rice dish typically includes an assortment of sautéed vegetables, meats, and a spicy gochujang sauce.
Fresh shiitake mushrooms are often used in tempura, stews, or grilled dishes, but dried shiitake mushrooms are particularly prized for their intense, concentrated flavour. The soaking liquid from dried mushrooms is a common ingredient in stocks and broths, used to enhance the taste of Japchae, Miso Soup, or even Congee, a type of Chinese rice porridge.
With their versatility, shiitake mushrooms can be found in everything from simple stir-fries and soups to more elaborate dishes such as Stuffed Shiitake Mushrooms or Shiitake Mushroom Risotto. Their meaty texture and robust flavour also make them a popular choice for vegetarian and vegan dishes, where they can be used as a substitute for meat or to elevate plant-based recipes with umami flavour.
You can try our recipe for a simple and delicious Shiitake Mushroom & Spinach Stir Fry