Enoki mushrooms, also known as golden needle mushrooms, are a popular ingredient in Asian cuisine. These mushrooms are white, grow in clusters, and resemble bean sprouts in shape. The caps of the mushrooms are dome-shaped when young and later develop into small umbrellas. Enoki mushrooms thrive in temperatures between 5-15°C, so in Vietnam, they are typically grown in Japanese-technology-based factories or produced in small quantities using traditional methods.
Scientists have discovered the cancer-fighting properties of enoki mushrooms. Studies indicate that consuming these mushrooms can slow the growth of cancer cells in laboratories. In Japan, research dating back to 1992 revealed that eating enoki mushrooms at least three times a week could reduce the risk of stomach cancer by 44%.
Nutritional Profile of Enoki Mushrooms
In addition to the above nutritional profile, enoki mushrooms provide 16 different types of amino acids, eight of which are essential for the body. They are also a rich source of potassium, zinc, and lysine, essential for people of all ages. Interestingly, enoki mushrooms are surprisingly low in calories, with 100g of mushrooms providing only about 19 calories, making them ideal for weight-conscious individuals.
Ways to Cook with Enoki Mushrooms – A Vegetable with Cancer-Fighting Properties
1. Garlic Butter Enoki Mushrooms
Heat a pan over medium heat and add butter. Once melted, add minced garlic and sauté until fragrant. Finally, add the enoki mushrooms and season with 1 tablespoon of fish sauce, 1 teaspoon of oyster sauce, 1/2 teaspoon of MSG, and 1/2 teaspoon of sugar. Cook for 2 minutes, stirring continuously, and then turn off the heat.
2. Enoki Mushrooms with Carrots and Chili Sauce
Heat a pan over medium heat and add 2 tablespoons of cooking oil. Once hot, add minced garlic and sauté until fragrant. Then, add carrots and chili peppers and cook until the carrots are almost tender. Next, add enoki mushrooms and season with 1 teaspoon of seasoning powder and 2 teaspoons of chili sauce. Sauté for about 2 minutes, then add scallions and turn off the heat.
3. Enoki Mushrooms with Broccoli
Bring a pot of water to a boil and add 1 teaspoon of salt. Once the water is boiling, add broccoli and cook until tender. Remove the broccoli from the pot and set it aside to cool. In a separate pan, heat some cooking oil and add chopped scallions, sautéing until fragrant. Then, add enoki mushrooms and season with 1 tablespoon of soy sauce, 1 tablespoon of oyster sauce, 1 teaspoon of sugar, and ½ teaspoon of seasoning powder. Cook over low heat for about 2 minutes and then turn off the heat.
4. Enoki Mushrooms with Eggs
Heat 1 tablespoon of cooking oil in a pan with chopped scallions and sauté until fragrant. When the scallions become aromatic, add enoki mushrooms, green beans, and carrots, stirring until the vegetables are almost cooked. Tilt the pan slightly and gently scramble the eggs with chopsticks. Mix well to ensure the ingredients don’t stick together, and turn off the heat when the eggs turn golden.
5. Enoki Mushrooms with Tomatoes and Pork
Heat a pan over medium heat and add 3 tablespoons of cooking oil. When the oil is hot, add bell peppers, chili peppers, ginger, and garlic, sautéing for about two minutes. Next, add minced pork, enoki mushrooms, diced tomatoes, 1 teaspoon of sugar, 1 teaspoon of turmeric powder, and 1/2 tablespoon of black bean sauce. Stir-fry for about 5 minutes and then turn off the heat.
6. Enoki Mushroom Soup with Meatballs
Finely chop garlic and scallions and sauté until golden. Add diced tomatoes and cook until softened. Pour in 500ml of water and bring to a boil. When the water boils, add the meatballs, 2 teaspoons of seasoning powder, and 2 teaspoons of fish sauce. Cook until the meatballs float to the surface. Finally, add enoki mushrooms and cook for an additional minute before turning off the heat. Garnish the soup with scallions and coriander, stirring gently.
7. Beef Rolls with Enoki Mushrooms
In a small pot, combine 2 tablespoons of soy sauce, 2 tablespoons of wine, and sugar. Cook over medium heat until the mixture thickens slightly, then turn off the heat. Grease a pan and heat it. When the pan is hot, add the beef and cook until almost done. Season with ½ teaspoon of salt and pepper to taste. When the beef is nearly cooked, brush the beef with the sauce prepared earlier and cook for an additional minute before turning off the heat.
8. Enoki Mushrooms with Loofah
Heat oil in a pan until hot, then add chopped shallots and garlic, sautéing until fragrant. Next, add loofah and cook until almost tender. Add enoki mushrooms, 1/3 teaspoon of salt, and 1/2 teaspoon of sugar. When the loofah and mushrooms are cooked, turn off the heat and garnish with scallions and pepper.
9. Crispy Fried Enoki Mushrooms
Heat a pan over medium heat and add oil. When the oil is hot, add scallions and sauté until fragrant. Next, add meat and shrimp, stirring continuously. Season with 2 teaspoons of sugar, 1 teaspoon of seasoning powder, 2 teaspoons of oyster sauce, and fish sauce to taste. Then, add carrots and wood ear mushrooms, stirring until cooked. Turn off the heat and garnish with scallions and pepper. Serve with a small bowl of dipping sauce.
10. Spicy Chinese-Style Enoki Mushrooms
Bring a pot of water to a boil and add enoki mushrooms. When the mushrooms are cooked, remove them and set them aside to drain. Boil lean meat until cooked, then cut it into small pieces. In a bowl, combine lemon juice, sugar, MSG, fish sauce, garlic, chili, and chili sauce, stirring to dissolve. Add the cooked enoki mushrooms to the bowl and mix well.
11. Enoki Mushroom Porridge
Steam cassava and carrots until tender. Sauté garlic until fragrant, then add enoki mushrooms and season with spices. Add the seasoned mushrooms to the porridge and adjust the seasoning. Next, add the steamed cassava and carrots, along with coconut milk. Cook over medium heat until the porridge thickens. Garnish with scallions, coriander, pepper, and fried shallots to enhance the flavor of the porridge.
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