Shiitake Mushroom have high medicinal and nutritional value
Shiitake mushroom is widely available in South East Asia and it is one of the top five cultivated edible mushrooms. Its technical name is Lentinula Edodes and it is available in both dried and fresh formats across the grocery shops. Across Japan, China, and Korea, shiitake mushroom is consumed for their rich medicinal and nutritional properties. It is a rich source of Proteins, Antioxidants, Minerals, and Vitamins.
Nutritional Value of Shiitake Mushroom
- Rich source of Vitamins, especially Vitamin D2 and B Vitamins such as B1, B2, B12, and Pantothenic Acid.
- It is a good source of antioxidative minerals like Selenium, Manganese, and zinc, and also has significant concentrations of Iron, Potassium, Calcium, Magnesium, and Phosphorus.
- Shiitake mushroom contains nearly 55% carbohydrates, 23% protein (digestibility of which is 80%), about 9% soluble dietary fiber, and about 3% lipids.
Health Benefits of Shiitake Mushroom
- Research based on the animal study has concluded that it inhibits fat deposition and lowers triglycerides. Hence, it is a great functional food to prevent obesity.
- Heart-healthy – reduces cholesterol levels in the body.
- Carries bioactive compounds that have antibiotic, anticarcinogenic, antithrombotic, and antiviral (interferon-inducing) properties.
- With a high concentration of bioactive compounds, it supports the Immune System. Hence should be included in the diets of cancer patients and those suffering from AIDS.
- Only plant source of essential Vitamins as Vitamin D and B12.
Recipe for Healthy Wraps – Shiitake Mushroom, Lemon Basil, Vegetables of Choice
This recipe is fairly easy and can be customized per the availability of ingredients. You will be ensured of rich flavor and aroma with the use of fresh basil and shiitake mushroom. This recipe is rich in fiber, Vitamins, Proteins, and Minerals. It is kids friendly. It is highly satiating and nourishing. Shiitake mushroom wraps are a great dinner/lunch option for Diabetics, new and expecting mothers, cancer patients, and those suffering from inflammatory disorders. With its ingredients, one would surely get a boost to the immune system.
For the vegetable mix with Shiitake Mushroom, it is a quick turnaround and the only trick would be left in making good chapatis – which we used as the wraps base. In case you find this part tricky, replace it with tortilla wraps or wholemeal wraps base.
To make the wraps we chose Indian pan-cooked bread – chapati. This is made from wholemeal wheat flour, which is turned into a dough with water. The dough is then rolled into balls, which are then flattened using a roller to make circular discs. These discs are then placed on a hot pan and heated on both sides to give hot Chapatis. It is one of the most popular staple foods in Northern India.
Ingredients – Shiitake Mushroom and Lemon Basil Healthy Wraps – (Serves 4-5 persons)
- 1 pack – 250g Shiitake Mushroom
- 1 pack – 100g baby corn
- 2 Medium-sized Leeks
- 2-3 cloves of Garlic (optional)
- 100 g Cherry Tomatoes
- 1 Cup fresh lemon basil – it can be replaced with sweet basil or Italian basil
- Salt to taste
- 2 Tablespoon vegetable oil – we used Olive oil for this one.
- Black pepper to taste (optional)
- 50 g Hard Cheese – we used Gouda cheese here. It can be replaced with Paneer (Indian cottage cheese), or other cheese such as Mozzarella, or with Tofu per availability in your region.
- 2 Teaspoons Vinegar – we used rice vinegar – (optional)
- 1 Tablespoon toasted black sesame seeds
- Chapati Dough to prepare 10-12 chapatis – we took whole wheat flour to make the chapati dough
- Ghee or vegetable oil – few teaspoons to make chapati.
Method of Preparation – Shiitake Mushroom and Lemon Basil Healthy Wraps – (40 mins)
- Wash and chop the shiitake mushroom to 1 cm pieces. Keep aside
- Chop the baby corn, leeks, and cherry tomatoes to 1 cm pieces as well.
- Coarsely chop the lemon basil.
- Finely chop the garlic.
- Grate the cheese and keep it aside.
- Heat an iron skillet or a deep pan and add vegetable oil.
- Add garlic and stir till it turns golden brown.
- Add the mushrooms, stir on medium heat for 5 mins till they soften and start to release water.
- Add the rest of the cut vegetables and salt. Mix well and cover on low heat for another 5-7 mins.
- When vegetables are almost cooked, then add chopped lemon basil, pepper, and sesame seeds.
- Mix well and cover. Keep the heat on for another 5 mins on low.
- On the other side, start rolling and the dough into small balls and flatten it to make chapati.
- Heat a flat pan and cook the chapati with 1-2 drops of oil on both sides.
- Once the chapati is cooked, add the vegetable mix inside and sprinkle grated cheese on top of the vegetable mix. With the heat of the vegetables and chapati, the cheese will melt immediately, thus adding to the texture and flavor.
- Fold in half as shown in the picture and serve as it is or accompanied by Hummus/Guacamole/Hot Chili sauce.