With their intense umami flavor and tender, meaty texture, these Easy Marinated Shiitake Mushrooms are sure to become a staple in your fridge. They’re a perfect addition to noodle dishes, stir fries, salads or bowls. You may just find yourself reaching for the jar at snack time. Yep, they’re that amazing!
Three Reasons Why You Should be Eating Shiitake Mushrooms (Often)!
1) They’re amazingly healthy
2) They’re sustainable
3) They’re so dang good!
Health Benefits of Shiitake Mushrooms
First off, shiitake’s have a deserved reputation as a superfood. Here’s why.
One cup of cooked shiitake mushrooms provides generous amounts of:
- vitamin B5 (104% DV)
- copper (144% DV)
- selenium (65% DV)
Additionally, they’re a good source of zinc, which is sometimes difficult to obtain on a plant-based diet, vitamins B2, B3, B6 and folate (B9), and the minerals iron, potassium and magnesium.
Shiitakes are low in fat and calories, with just 81 calories per cup of cooked shiitakes, and that same cup of cooked shiitakes provides 3 grams of fiber
Mushrooms are a rare non-animal source of vitamin D. Exposing your shrooms to direct sunlight or even UV light before consuming can significantly increase their vitamin D content. https://fungi.com/blogs/articles/place-mushrooms-in-sunlight-to-get-your-vitamin-d
But wait! There’s more! Eating shiitake mushrooms has been shown to:
- reduce cholesterol
- lower blood pressure
- improve our immune function
- reduce the risk of prostate cancer
- prevent gingivitis
- be brain protective
Sustainability of Mushrooms
Do you ever load the kids in the car and go for a leisurely Sunday drive in the country, admiring the simple beauty of all those mushroom farms dotting the countryside? Yeah, me neither. Because that type of mushroom farm doesn’t exist, which is part of what makes them so sustainable. Most mushrooms grown for grocery stores and even farmer’s markets are grown in indoor facilities, requiring a fraction of the land, water and electricity that traditional agriculture requires. Mushrooms are cultivated in biodegradable waste products like straw, sawdust and seed hulls, leaving a minimal amount of waste to deal with. And boasting a grow cycle as short as 2 weeks and the ability to grow indoors year-round, mushrooms remain a sustainable food source.
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How to Eat Shiitake Mushrooms
Many people think of mushrooms as something that’s added to gravy, but Shiitake mushrooms, and mushrooms in general, can be a perfect replacement for meat in many dishes. With their chewy, meaty texture and ability to soak up flavors like a sponge, it’s easy to incorporate them into recipes. Shiitake mushrooms are delicious in miso soup, ramen, pasta dishes, in a stir fry or risotto, or as a meat replacement in tacos. See here for delicious ideas for using marinated shiitake mushrooms.
Please be aware: An itchy skin condition called shiitake dermatitis can occur from eating raw or undercooked shiitake mushrooms. While this condition is rare, be safe and always cook your shiitake shrooms!
Ingredients Needed and Substitutes
Fresh Shiitake mushrooms – I use the whole mushroom, but if you prefer you may remove the stems and just use the caps. Freeze the stems to use later for soups or stocks.
Tamari – This adds salty and umami flavors. Soy sauce will do the same if that’s what you prefer.
Maple Syrup – For sweetness. I love the flavor that maple syrup adds here, but substitute with sugar if desired.
Garlic and Ginger – Fresh grated garlic and ginger elevate the umami flavor.
Dijon – Adds a little tanginess and balances the sweetness of the maple syrup.
Sesame seeds – Add a nuttiness and yummy sesame flavor! You can omit these if desired.
Where to Buy Shiitake Mushrooms
Lucky for us, the rise in the local food and urban farming movements has made it pretty easy to find locally grown mushrooms. For the freshest shrooms, start by checking your local farmers’ market. My local farmers’ market supports four mushroom growers, and they often sell out before the end of the day! Locally owned grocery stores, health food stores and food co-ops may carry them as well. Finally, a well-stocked Asian market may have fresh shiitakes, but maybe not as fresh as the options above.
How to Make Easy Marinated Shiitake Mushrooms
You can whip up a batch of these mushrooms in about 35 minutes, with most of that time being hands-off.
1) Remove the stems from the mushrooms if desired. Slice the mushrooms into ¼ inch thick pieces.
2)Combine the water, tamari, maple syrup, garlic, ginger, dijon mustard and sesame seeds in a small saucepan.
3) Add the mushrooms to the saucepan. Stir to combine so that the marinade ingredients coat the mushrooms.
4) Simmer on low for 25-30 minutes. Remove from heat.
5) Once cooled, transfer to a glass container with a lid and store in the refrigerator.
How to Enjoy Marinated Mushrooms
Try the marinated mushrooms in the following dishes:
Mushroom Lettuce Cups
One Pot Asian Vegetables and Rice
Asian Noodle Salad with Peanut Sauce
Chopped Asian Salad
Simple Stir-Fried Broccoli and Tofu with Marinated Shiitakes and Rice
Easy Marinated Shiitake Mushrooms
- Total Time: 35 minutes
- Yield: 8 servings 1x
- Diet: Vegan
Description
With their intense umami flavor and tender, meaty texture, these Easy Marinated Shiitake Mushrooms are sure to become a staple in your fridge. They’re a perfect addition to noodle dishes, stir fries, salads or bowls.
Ingredients
3 cups fresh shiitake mushrooms
1/2 cup water
1/4 cup tamari
2 TB maple syrup
1 large clove of garlic, minced
1/2 inch piece fresh ginger, grated
1 tsp dijon mustard
1 TB sesame seeds
Instructions
1) Slice the mushrooms into pieces about ¼ inch thick. If you’re not using the stems, be sure to save them for soup or stock.
2) In a small saucepan, combine water, tamari, maple syrup, minced garlic, grated ginger, dijon mustard and sesame seeds.
3) Add the mushrooms to the saucepan. Stir to combine so that the marinade ingredients coat the mushrooms.
4) Simmer on low for 25-30 minutes, until the mushrooms are tender. (Watch closely for burning as the marinade will reduce significantly). Remove from heat.
5) Once the mushrooms have cooled, transfer them to a glass container with a lid and store in the refrigerator. Marinated Shiitake Mushrooms will keep for about 2 weeks.
- Prep Time: 10
- Cook Time: 25
- Cuisine: Asian
Nutrition
- Serving Size: 1 of 8 servings
- Calories: 46
- Fat: 1.8
- Carbohydrates: 6.2
- Fiber: 1.1
- Protein: 2.2
- Cholesterol: 0
