Shiitake Mushroom Curry

Why include shiitake mushrooms in your diet?

• Protects against environmental allergies (2) (9)

• Regulates urinary inconsistencies (2)

• Prevents against tumors and cancers (5) (7) (8) (10)

• Promotes oral/dental health (1)

• Reduces risks of nutritional deficiency among vegans and vegetarians (4)

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

• Folate, 32µg

Cautions: Consuming raw or undercooked mushrooms may cause skin eruption or shiitake dermatitis.

Mushrooms have been intensively studied worldwide to reveal their biomedical capacity, especially in the last decade. Mushrooms are generally known to reduce inflammation; Shiitake mushrooms are cited for their anti-tumor (3), anti-microbial, immune-boosting,(5) (6)and cholesterol-lowering effects. It has antioxidant 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. (1) 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 mushrooms, rehydrate them 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 its advantages. Many of my family members who found mushrooms woody and tasteless found Shiitake more delectable for its rich, savory taste. Shiitake Mushroom Curry provides good reasons to add these nutritious fungi to your diet. I tried making Shiitake with peas, carrots and beans 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 more or less water to make the gravy thicker. You need to adjust the seasoning accordingly. This curry goes well with white or brown rice.

Serves: 3-4

Preparation time: 10 mins

Cook time: 20 mins

Total time: 30 mins

Ingredients

shiitake mushroom- 8 oz. (sliced)

carrot- ½ cup chopped

peas – 1 cup (frozen/ fresh)

Green beans – ½ cup (chopped)

Onion – 1 (chopped)

Garlic- 3-4pods (chopped)

Ginger garlic paste- 1 tbsp.

Cashew – 1/3 cup (ground)

Bay leaves- 1

Cumin seeds – 1 tsp

Coriander powder – 2 tsp.

Cumin powder – 1 tsp

Garam masala powder – 1 tsp

Cayenne pepper powder – 1 tsp (optional)

Salt – as per taste

Oil- 1 Tbsp.

Directions:

1. Add oil to the heated pot. Add cumin seeds and a bay leaf. Let it crackle.

2. Add onions and sauté till it turns to gold.

3. Add chopped garlic and ginger garlic paste. Sauté for 1 min.

4. Add mushrooms, peas, beans, and carrots. Sauté for 2 mins

5. Add all ground spices and salt. Sauté for 5 mins.

6. Add cashew powder and 2 cups of water.

7. Stir briefly, cover it with a lid, and let it simmer for 5 minutes.

Enjoy with rice or noodles.

References

1. The Unexplored Anticaries Potential of Shiitake Mushroom (nih.gov)

2. Lentinus edodes: a macrofungus with pharmacological activities - PubMed (nih.gov)

3. Lentinan from shiitake mushroom (Lentinus edodes) suppresses expression of cytochrome P450 1A subfamily in the mouse liver - PubMed (nih.gov)

4. Vitamin B12-Containing Plant Food Sources for Vegetarians (nih.gov)

5. Shiitake Culinary-Medicinal Mushroom, Lentinus edodes (Agaricomycetes): A Species with Antioxidant, Immunomodulatory, and Hepatoprotective Activities in Hypercholesterolemic Rats - PubMed (nih.gov)

6. Extracts from Lentinula edodes (Shiitake) Edible Mushrooms Enriched with Vitamin D Exert an Anti-Inflammatory Hepatoprotective Effect - PubMed (nih.gov)

7. Anticarcinogenic actions of water-soluble and alcohol-insoluble fractions from culture medium of Lentinus edodes mycelia - PubMed (nih.gov)

8. The cancer preventive effects of edible mushrooms - PubMed (nih.gov)

9. Consuming Lentinula edodes (Shiitake) Mushrooms Daily Improves Human Immunity: A Randomized Dietary Intervention in Healthy Young Adults - PubMed (nih.gov)

10. Inhibition of human colon carcinoma development by lentinan from shiitake mushrooms (Lentinus edodes) - PubMed (nih.gov)