Laura Smith
Mushrooms are a staple ingredient in Asian cuisine, prized for their versatility, flavour, and nutritional benefits. With China and Japan being the world's largest cultivators, it's no surprise that mushrooms feature heavily in the region's culinary traditions, adding umami flavours to stir-fries, soups, and braised dishes. But it's not just about taste—Asians have long recognised the medicinal properties of mushrooms, with Traditional Chinese Medicine practitioners celebrating their discovery for their ability to restore balance to the body and boost physical and emotional wellbeing.
| Characteristics | Values |
|---|---|
| Reason for popularity | Mushrooms are flavourful, fragrant, nutritious, and versatile. They are also a good meat substitute. |
| Culinary history | Mushrooms have been consumed in Japan for 4,000 years. |
| Types | Shiitake, enoki, shimeji, king oyster, straw, tea tree, oyster, reishi, wood ear, kikurage, buna-shimeji, hon-shimeji, matsutake, maitake, nameko, enokitake |
| Medicinal effects | Polysaccharides in mushrooms offer immune-modulating effects. Beta-glucans promote healthy gut bacteria and support weight management. |
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What You'll Learn
Versatile ingredient, meat substitute and flavouring agent
Mushrooms are one of the most versatile ingredients in Asian cooking. They are used in various recipes, with each type of mushroom bringing its own distinct flavour and texture.
Shiitake mushrooms, for example, have a rich, woody umami flavour and a dense, chewy texture. They are commonly used as a meat substitute and a flavouring agent. They can be diced for stir-fries, fried rice, noodles, and vegetables, or used to flavour steamed fish and chicken. Shiitake mushrooms can also be braised, simmered in soup, or used as a filling for sushi, kimbap, and dumplings.
Oyster mushrooms, on the other hand, have a lighter and more delicate texture. They are quick to cook and are often stir-fried or deep-fried.
Enoki mushrooms have a mild flavour and a crunchy, veggie-like texture. They can absorb the seasoning of other ingredients, adding a crisp touch to dishes. Enoki mushrooms are often stir-fried, simmered, or braised, and are commonly used in stews, soups, and ramen.
King Oyster mushrooms have thick, curvy white stems and round, almond-coloured caps. They have a rich, earthy aroma and a deep umami taste. They can be pan-fried, used as a dumpling filling, or as a substitute for shiitake mushrooms in recipes.
In addition to their culinary uses, mushrooms are also valued in Asian cultures for their nutritional and medicinal properties. They are considered a superfood, containing high concentrations of dietary fibre, vitamins B and D2, and minerals. Traditional Chinese Medicine practitioners have long celebrated the discovery of mushrooms for their beneficial properties, using them to restore balance to the body and improve overall wellbeing.
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Nutritional value and health benefits
Mushrooms are nutrient-dense and low in calories, making them an excellent addition to any diet. They are packed with essential vitamins, minerals, and antioxidants, and are a good source of vitamin D, vitamin B6, selenium, potassium, and fiber.
Vitamin D is important for bone and immune health. Mushrooms are the only type of produce that contains vitamin D, and their vitamin D content increases when exposed to UV light or sunlight. White button, portabella, and cremini mushrooms provide the most vitamin D after exposure to UV light or sunlight. Vitamin B6 helps the body form red blood cells, proteins, and DNA, and shiitake mushrooms are an excellent source of this vitamin. Selenium helps the body make antioxidant enzymes that prevent cell damage, and mushrooms are a rich source of this mineral.
Mushrooms are also a good source of potassium, which is known for reducing the negative impact of sodium on the body. Potassium also lessens the tension in blood vessels, potentially helping to lower blood pressure. Mushrooms are naturally low in sodium, so using them in recipes can help reduce sodium intake. They are also a good source of fiber, which is linked to improved insulin resistance and GI health.
Mushrooms are a rich, low-calorie source of protein and antioxidants, which may help to lessen the risk of developing serious health conditions such as Alzheimer's, heart disease, cancer, and diabetes. A review of 17 cancer studies showed that eating just 18 grams of mushrooms (equal to about two medium mushrooms) a day may lower the risk of cancer by up to 45%. In Japan, patients may even receive a reishi mushroom-based drug as part of cancer treatment.
In addition to their nutritional value, mushrooms are also known for their delicate flavor and meaty texture, making them a versatile ingredient in various recipes. They are widely used in Asian cooking, where they add extra umami flavors, fragrance, and textures to dishes. Shiitake mushrooms, in particular, are prevalent in Japanese and Chinese cooking due to their rich, woody umami flavor and dense, chewy texture, which makes them a tasty meat substitute. Enoki mushrooms are also commonly used in Asian cuisine and are enjoyed for their mild flavor and crunchy texture. They can absorb the flavor of seasonings and are often used in soups, stews, and braised dishes. King oyster mushrooms have a rich earthy aroma and deep umami taste, and they are commonly used in dumplings or as a replacement for shiitake mushrooms in recipes.
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Medicinal properties in traditional Chinese medicine
Mushrooms have been consumed by many cultures since ancient times, including the ancient Greeks and Romans. In traditional Chinese medicine (TCM), they are referred to as the "elixir of life". Medicinal mushrooms are considered powerful "food medicines" with adaptogenic properties, making them well-balanced enough to be taken daily as supplements.
Chaga
Chaga mushrooms have a black, lumpy exterior that contains high amounts of melanin, which is beneficial for the skin. The woody core contains inotodiol, trametenolic acid, and betulinic acid, giving the mushroom antioxidant properties. Chaga has been used to support healthy digestive function and is now often recommended to support the immune system during cancer treatments and to reduce inflammation in the gut. It has also shown promise in treating psoriasis, an inflammatory skin condition.
Shiitake
Known as Xiang Gu, or 'fragrant mushroom', and Dong Gu, the 'winter mushroom', in Chinese medicine, shiitake is loved for its umami flavor and has been cultivated in China since the Sung Dynasty. It is also used in the dispensary for its medicinal properties.
Turkey Tail
Turkey tail, or Yun Zhi, the 'cloud mushroom', in Chinese medicine, is said to be sweet, cool, and nourishing to the Spleen, Liver, and Lung energetics. It is traditionally used as a treatment for respiratory conditions and chronic illnesses and is a symbol of longevity, wellbeing, and spiritual enlightenment. Turkey tail is one of the most widely researched medicinal mushrooms and has been found to contain high levels of beta-glucans. It is often recommended as a supplement to support the body during cancer treatments.
Lion's Mane
Known as Hou Tou Gu, or 'monkey head mushroom', in Chinese medicine, lion's mane is considered a tonic for the five 'zang' organs (Heart, Liver, Lung, Spleen, and Kidney). It is said to be excellent for strengthening digestive function, improving energy, and calming the Shen (spirit).
Maitake
Maitake, or Grifola Frondosa, is an all-natural, edible mushroom that can be used to enhance osteogenesis, the process by which mesenchymal tissues transform into bone tissue and cartilage. It also has anti-inflammatory, antidiabetic, and anticancer properties.
Reishi
Reishi, or Ling Zhi in TCM, is a large, dark mushroom with a woody texture. It is sometimes referred to as the "herb of spiritual potency". Reishi is known to control blood glucose levels in the body and modulate the immune system.
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Variety of mushrooms used in Asian cooking
Mushrooms are one of the earliest food ingredients in the world, cultivated since ancient times and still enjoyed in various cuisines today. In Asian cooking, mushrooms are used to add umami flavours, fragrance, and texture to dishes. They are a staple in meat, seafood, and vegetarian dishes, and are also a core ingredient in vegan cooking. China is the world's largest mushroom cultivator, producing over 8 million tonnes each year, while Japan is the second-largest producer, with about half a million tonnes of mushroom production annually.
There are many edible mushroom types in Asian cooking, each with its own distinct flavour and use in various recipes. Here are some of the most commonly used mushrooms in Asian cuisine:
Shiitake Mushrooms
Shiitake mushrooms are one of the most commonly used mushrooms in Japanese and Chinese cooking. They have a rich, woody umami flavour and a dense, chewy texture, making them a popular meat substitute or flavouring ingredient. Soaking shiitake mushrooms in water produces a tasty dashi stock and tenderises the mushroom's flesh. They can be diced for stir-fries, fried rice, noodles, and vegetables, or used to flavour steamed fish and chicken. Shiitake mushrooms can also be braised, simmered in soups, or used as a filling for sushi, kimbap, and dumplings.
Enoki Mushrooms
Enoki mushrooms have long stems, tiny button caps, and a white-beige colour. They have a mild flavour and are known more for their crunchy, vegetable-like texture. Enoki mushrooms can absorb the flavours of other ingredients and are often used in stews, soups, and braised dishes. They are also commonly used as a topping for ramen, a filling for Korean beef rolls, or as a deep-fried snack.
King Oyster Mushrooms
King oyster mushrooms have thick, curvy white stems and round, almond-coloured caps. They have a rich, earthy aroma and a deep umami taste. King oyster mushrooms can be pan-fried, used in dumplings, or as a substitute for shiitake or white oyster mushrooms in recipes.
Straw Mushrooms
Straw mushrooms have short, thick stems and cone-shaped dark brown caps. They have a soft, slippery texture and a mild flavour. Straw mushrooms are versatile and can be used in a variety of dishes, including braised and stir-fried dishes, or as a topping for spicy Tom Yam Goong.
Oyster Mushrooms
Oyster mushrooms are large, fan-shaped mushrooms with white flesh and a grey-brown exterior. They have a meaty texture compared to other mushrooms but can also be soft when cooked. Oyster mushrooms are commonly used in stir-fries or deep-fried dishes.
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Preparation and cooking techniques
Sautéing
Sautéing involves quickly cooking mushrooms in a pan with oil or butter to preserve their texture and flavour. White button mushrooms are an example of a variety that can be sautéed, in addition to being used in salads or soups.
Steaming
Cooking mushrooms in a steamer basket helps to preserve their delicate flavour and texture. Enoki mushrooms, for example, are mild-flavoured and enjoyed for their crunchy texture. They can be steamed, stir-fried, simmered, braised, or deep-fried.
Braising
Braising involves cooking mushrooms in liquid over low heat to create a rich, flavourful sauce. Braised shiitake mushrooms, for instance, can be used in soups, stir-fries, and braises.
Drying
Drying mushrooms helps to preserve them for later use in dishes such as soups and stews. Dried mushrooms can be rehydrated by soaking them in water or broth before cooking, and they can add depth and umami flavour to various dishes.
Stir-frying
Stir-frying involves quickly cooking mushrooms and other ingredients in a wok or large skillet. This technique is commonly used for oyster mushrooms, which are versatile and widely used in Asian cooking. They are often added to dishes towards the end of cooking to preserve their delicate texture.
Asian cooking techniques often involve combining mushrooms with other ingredients to create complex, harmonious flavours. For example, shiitake mushrooms are often sliced thinly and added to stir-fries and soups, where they absorb the flavours of the other ingredients. In addition, mushrooms can be dried or pickled, with pickled fungi adding a tangy, sour flavour to a meal.
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