Enoki Mushroom is rich in Nutrients and Taste
Enoki Mushroom is also known as Golden Needle mushroom, Enokitake, and Velvet Shank. Its technical name is Flammulina velutipes and it is widely popular in Japan, Korea, Vietnam, and China. In the market, it is available in white (more common) and different shades of Orange and Brown (mostly wild but sometimes cultivated too). Enoki mushroom is health-promoting for its rich nutrient profile, the presence of bioactive compounds that support the body’s systems, and it gives a delicious sweet taste to the foods to which it is added to. Historically it was used in Chinese medicine to treat gastroenteric ulcers and to cure liver diseases.
Nutrition Profile and Health Benefits of Enoki Mushroom
It is a rich source of proteins with essential amino acids, dietary fiber, Vitamins, Minerals, and unsaturated fatty acids. It contains a very high concentration of Polyphenols, Vitamin E (Tocopherols), Vitamin C, Vitamin A (Beta Carotene) and Lycopene, all known for their antioxidative properties. Enoki has fewer calories and is essentially cholesterol free. It is a great source of polysaccharides (carbohydrates) and mycosterol that have a positive effect on metabolism. It is rich in B Vitamins, Potassium, Phosphorus, and contains trace amounts of Zinc.
- Enoki possesses immunomodulatory properties and it supports the immune system.
- Heart-friendly as it helps to lower the bad cholesterol (LDL) and regulates blood pressure.
- Great for cancer patients as the polyphenolic compounds in Enoki prevent tumors, cancer, scavenge free radicals, and also have chemopreventive properties.
- Enoki mushroom helps regulate blood sugar levels, hence making it a great food for Diabetics.
- Fermented Enoki reduces and removes blood clots as it is antithrombotic in nature. Hence, highly recommended for people suffering from high cholesterol issues.
- Reduces blood triglycerides levels, prevents fat deposition onto the liver, and increases metabolism of cholesterol to cholic acid.
- Enoki Mushroom has the ability to restore the neurotransmitters that are associated with memory and learning due to its concentration of polysaccharides.
- Due to a high concentration of antioxidants, it has anti-aging and anti-inflammatory properties.
- Polyphenolic acids in Enoki mushroom have anti-atherosclerotic properties as they prevent oxidation of LDL cholesterol, hence reducing the risk of hardening of arteries.
- Supports the biome or gut bacteria due to a high concentration of polysaccharides, which have multiple effects including stress reduction, digestive health, and nutrient absorption.
- The polysaccharides – proflanin and flammulin present in Enoki promote skin health and provide it the glow.
Enoki Mushroom Recipe – Vegan Glass Noodles
This Enoki Mushroom glass noodles recipe is made in Vietnamese style. It is a one-pot meal with cooking time divided equally between preparation and on the stove. It is utterly delicious, super healthy, and awesome to please the little ones! It is very easy to make as the ingredients require basic level of preparation or cutting. Due to enoki mushroom and basil, it packs lots of flavors. It has an awesome texture with glass noodles and a crunchy tinge due to the greens and mushrooms.
With the health benefits and nutrition profile of Enoki Mushroom, this recipe is great for diabetics, heart friendly, reduces cholesterol, and cancer patients. It should also be included in the meals of pregnant and new mothers to provide them with ample fiber and nutrients along with lots of flavor.
Ingredients – Enoki Mushroom Glass Noodles Recipe (Serves 4-5 persons)
- Enoki Mushroom – 200g – we took brown Enoki Mushroom (also known as golden needle mushroom) for this recipe
- Spring Onions – 200g – finely chopped
- 3-4 cloves Garlic – finely chopped or pounded
- 1 inch Ginger – finely chopped or pounded
- 1 Red Chili (optional) – cut into 2 half pieces for a nice flavor
- 1 Tablespoon cooking oil – we used pure peanut oil
- 3-4 Teaspoons of Rice Vinegar
- 3-4 Teaspoons of Soy Sauce – we used Kikkoman naturally brewed dark soy sauce
- 300g of Dried Glass Noodles – we used Arrowroot Noodles
- Few sprigs of Lemon Basil – finely chopped – replace it with sweet basil or coriander depending on the availability of ingredients.
Method of Preparation – Enoki Mushroom Glass Noodles Recipe (30-40 mins)
- Soak the arrowroot noodles in cold water for 15-20 mins. This was a step as described on the pack. You can follow the instructions on your pack.
- Wash and separate the Enoki mushrooms into smaller bunches of 4-5 mushrooms together. Usually, they are available as a big lump, hence the need to separate them into smaller pieces.
- Fine chop or pound the ginger and garlic. Keep aside.
- Fine chop the spring onions. Keep aside.
- Fine chop the basil leaves and keep aside.
- Heat the pan or wok on medium and put oil. Once little hot, add ginger, garlic, and chili.
- Once the mix is little golden brown, increase the heat to high.
- Add the enoki mushroom and let it cook for 2 mins on high heat. Keep stirring.
- Add the spring onions on high heat and cook for another 2 mins. Keep stirring.
- Add the glass noodles, put a little water (2-3 tablespoons) so that glass noodles can get soft.
- Add vinegar and mix for another 5 mins.
- Add chopped basil leaves and soy sauce and mix well.
- Serve hot and enjoy!