Attention, all mushroom lovers! You are going to love this fabulous Shiitake Mushroom Stroganoff recipe that involves no frying (meaning zero trans-fat, so no clogged arteries!). This makes it so easy to cook as there is no need to fry at all! It’s just simply adding the ingredients in a pot and simmering, yet still filled with so much flavour.
Plus, Shiitake Mushroom — classic staples in Japanese and Chinese cuisine – is wonderful for lowering cholesterol. It is also fantastic for people suffering from cardiovascular diseases and cholesterol problems.
Of course, if you’re just like me and you love mushrooms and healthy eating, this is also the perfect recipe for you.
Dried Shiitake Mushroom – full of natural umami flavour & great immune booster
What is Shiitake Mushroom?
Renowned globally, Shiitake Mushrooms are one of the most popular mushrooms in the world. Originating from East Asia, these edible mushrooms are known for their delicious, rich, and savoury flavour.
Alongside its amazing taste, Shiitake mushrooms also possess an abundance of diverse health benefits, making it an even more treasured ingredient across the world.
Shiitake’s immune boost power
Studies have suggested that shiitake mushroom may help strengthen your immune system.
In one study, individuals were administered two dried shiitake mushrooms per day. After just one month, their immune markers showed improvement, and their inflammation levels notably decreased (1). This amazing immune-boosting effect is believed to be partly due to the presence of specific “polysaccharides” found in shiitake mushrooms (2).
As individuals age, their immune systems often experience a natural decline in strength. However, a study conducted on mice revealed that the properties in Shiitake mushrooms showed the potential to reverse certain age-related declines in immune function (3).
No Fry Shiitake Mushroom Stroganoff
Recipe
Ingredients
Serves 4
- 250 grans (9 ounces) mushroom, sliced
- 1 cup (250 millilitres / 9 fluid ounce) (about 50 grams (2 ounces)) dried shiitake mushroom, washed and soaked with 2 cups (500 millilitres / 17.5 fluid ounces) water (keep the water)
- 1 tablespoon of tomato purée
- 2 teaspoons of sea salt
- 100 millilitres (3.5 fluid ounces) of red wine
- 1 onion (180 grams (6.5 ounces)), sliced
- 400 millilitres (14 fluid ounces) of soy milk
- Kuzu (1 tablespoon) or corn starch (2 tablespoons)
- Pepper to taste
- Chopped parsley to serve
Method
- Wash shiitake mushroom and soak with 2 cups (500ml / 17.5 fl oz) of water.
- Slice the mushroom and keep the water.
- Place all mushroom, mushroom water, onion, purée and salt in a pot and heat over medium heat with a lid and cook for 15 mins.
- Place kuzu/corn starch in a bowl then slowly add soy milk and mix well.
- Add the soy milk mixture and stir well.
- Serve with quinoa rice.
Memo:
Soaking the shiitake mushrooms overnight is ideal but if you are in a hurry, you can soak them in warm water.
References:
- Dai, X., Stanilka, J. M., Rowe, C. A., Esteves, E. A., Nieves, C., Spaiser, S. J., Christman, M. C., Dahl, W. J., & Percival, S. S. (2015). ConsumingLentinula edodes(Shiitake) Mushrooms Daily Improves Human Immunity: A Randomized Dietary Intervention in Healthy Young Adults. Journal of the American College of Nutrition, 34(6), 478–487. https://doi.org/10.1080/07315724.2014.950391
- Xu, X., Yang, J., Luo, Z., & Zhang, X. (2015). Lentinula edodes-derived polysaccharide enhances systemic and mucosal immunity by spatial modulation of intestinal gene expression in mice. Food Funct., 6(6), 2068–2080. https://doi.org/10.1039/c4fo01192a
- Xu, X., Yang, J., Ning, Z., & Zhang, X. (2015). Lentinula edodes-derived polysaccharide rejuvenates mice in terms of immune responses and gut microbiota. Food & Function, 6(8), 2653–2663. https://doi.org/10.1039/c5fo00689a
This recipe is from my Japanese Superfoods Cookbook
If you want to know more about Japanese superfoods and how to use them in your cooking, grab a copy of my book!
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