Updated: Jun 1, 2022
Why include shitake mushrooms in your diet?
Protects against environmental allergies
Regulates urinary inconsistencies
Prevents against tumors and cancers
Promotes oral/dental health
Reduces risks of nutritional deficiency among vegans and vegetarians
Shiitake Mushroom nutrients: (per 100 gm)
Energy 44 Kcal
Total lipid 0.2 g
Calcium Ca 1 mg
Iron, Fe 0.14 mg
Magnesium, Mg 14.1 mg
Phosphorus, P 76 mg
Potassium, K 243 mg
Zinc, Zn 0.76 mg
Copper, Cu 0.05 mg
Manganese, Mn 0.173 mg
Selenium, Se 1.2 µg
Vitamin and other components:
Thiamin 0.001 mg
Niacin 2.74 mg
Vitamin B-6 0.159 mg
Biotin 6 µg
Cautions: Consuming raw or undercooked mushrooms may cause skin eruption or shiitake dermatitis.
Shiitake Mushroom with mixed vegetable curry :
Mushrooms have been intensively studied worldwide to reveal their biomedical capacity, especially in the last decade. Mushrooms in generally known to reduce inflammation; Shiitake mushrooms are cited for their anti-tumor, anti-microbial, immune-boosting, cholesterol-lowering effects. It has antioxidants properties as well. Besides pharmacological benefits, Shiitake does wonder about your oral health. Shiitake reduces gingivitis and oral biofilm; it poses anti-cariogenic ( fights tooth cavity) effects. Shiitake has a rich, umami taste and a meaty texture, making it a perfect meat substitute for new vegans and vegetarians. You can use Shiitake fresh or dried (To use dried mushroom, you need to rehydrate it in water for some time), although dried ones are more popular.
Not a big fan of mushrooms? Shiitake is the ideal mushroom to "make room for mushroom" in your meal plan and reap all the advantages that it offers. Many of my family members who found mushrooms woody and tasteless found Shiitake more delectable for its rich, savory taste. It provides you all good reasons to add these nutritious fungi to your diet.
I tried making Shiitake with peas, carrots, beans, and celery, and instantly, this dish became part of my weekly menu as kids love it and cook time is pretty less. You can add any vegetable of your choice according to your palate. You can add water more or less to make the gravy thick as per your wish. You need to adjust the seasoning accordingly. This curry goes well with white or brown rice.
Preparation time: 10 mins
Cook time: 20 mins
Total time: 30 mins
shiitake mushroom- 8 oz. (chopped)
carrot- ½ cup chopped
peas – 1 cup (frozen/ fresh)
celery – ½ cup (optional)
Green beans – ½ cup (chopped)
Onion – 1 (chopped)
Garlic- 3-4pods (chopped)
Ginger garlic paste- 1 tbsp.
Cashew – ½ cup (ground)
Bay leaves- 1
Cumin seeds – 1 tsp
Coriander powder – 1 tbsp.
Cumin powder – 1 tsp
Garam masala powder – 1 tsp
Red chili powder – 1 tsp (optional)
Salt – as per taste (Pink Himalayan)
Oil- 1 Tbsp.
Add oil to the heated pot.
Add cumin seeds. Let it crackle.
Add onions and sauté till it turns to gold.
Add chopped garlic and ginger garlic paste. Sauté for 1 min.
Add mushroom, peas, beans, celery. Sauté for 2 mins
Add all ground spices and salt. Sauté for 5 mins.
Add cashew powder and 1 cup of water.
Stir for a while, cover it with a lid and let it simmer for 5 mins.
Enjoy with white or brown rice.