For vegetarians, shiitake mushrooms are a fab base to meals - they give you that similar dense meaty texture that you get from meat - so you don’t feel like you are missing out!! Here I’ve cooked them with greens and soy sauce and then finished with chopped peanuts - a perfect lunch or light supper!
In terms of health benefits, shiitake mushrooms are great for you! Firstly, they contain lentinan, a phytochemical that helps protect your DNA from oxidative damage - specifically helping to heal chromosome damage that can be caused by anti-cancer treatment. These mushrooms also contains D-Eritadenine (DEA), a phytochemical which helps your body excrete cholesterol, lowering cholesterol damage. Not mention, they are also an excellent source of copper, selenium and vitamin B2 and B6 - and all-round amazing vegetable in my opinion!
3 garlic cloves crushed
5 cm piece of ginger, thinly sliced
120g fresh shiitake mushrooms, sliced
1 bunch pak choy, leaves separated, stems cut from leaves
1 small cup of frozen peas
1 tbsp dark soy sauce
1 tbsp water
¼ tsp freshly ground black pepper
¼ tsp chilli flakes
Extra spring onion, freshly chopped coriander and chopped salted peanuts to finish
Grab a large frying pan or work and heat a large glug of sesame oil over a medium heat. Add the white onion and sauté for 2-3 minutes.
Then add the spring onion, garlic and ginger and cook for a further 2 minutes.
Then add the frozen peas and mushrooms. Stir-fry for 2 minutes. Add the pak-choy stems and stir-fry for 1 minute. Add the pak choy leaves, soy sauce, black pepper and chilli flakes and mix well to combine.
Add the water and reduce the heat to low. Cover and cook for 2-3 minutes until the vegetables are cooked and tender.
Serve in a large bowl and finish with a sprinkle of spring onions, coriander and peanuts! Grab a large saucepan, place on a medium heat and add a glug of both the rapeseed and sesame oil. When hot, add the garlic and ginger and cook for 1-2 minutes until slightly browned.