The Shiitake Mushroom

The shiitake [Lentinula edodes or Lentinus edodes] mushroom is one of the most popular edible mushrooms in China and other parts of East Asia. It is a species belonging to the Basidiomycota phylum. It is increasingly important in western cuisine for adding an exotic touch to Chinese and Japanese cooking. Extracts of the mushroom are also regularly used in a wide variety of products.

Appearance

Shiitake mushrooms have a distinctive appearance. The cap is typically convex or umbrella-shaped when young, and as it matures, it becomes flatter and wider. The cap ranges in color from light to dark brown and can grow up to 5-10 centimeters in diameter. The underside of the cap features closely spaced, creamy white to light brown gills.

Habitat and Cultivation

Lentinula edodes is a wood-decay fungus that is commonly found growing on decaying hardwood trees. It is native to East Asia but is now cultivated worldwide. Shiitake mushrooms can be grown on logs or in artificial growing substrates that mimic the natural environment. Controlled conditions of temperature, humidity, and light are necessary for successful cultivation.

Nutritional Profile

Lentinula edodes is not only appreciated for its taste but also for its nutritional composition. It is a good source of protein, dietary fiber, vitamins (such as B vitamins), and minerals (including copper, selenium, and zinc). Shiitake mushrooms are also known for containing bioactive compounds, including polysaccharides and beta-glucans, which have potential health benefits.

Health

 As far as health is concerned, the results reported by Dai et al. (2015) suggested that regular shiitake consumption can improve immunity system of humans.

Moreover, a wide range of literature indicates that shiitake provides not only high nutritional value but also participates actively in antitumor, antioxidant and antiviral activities (Finimundy et al., 2014; Jiang et al., 2015).

Shiitake essential oil (SEO) is extracted from this mushroom. It is used in food as an ingredient, a flavouring agent and as a nutritional supplement. However, the direct fortification of food product with SEO seems to be undesirable by consumers. It is rich in unsaturated fatty acids, especially oleic acid and linoleic acid, and sulphur compounds such as lenthionine, 1,2,4‐trithiolane and 1,2,4,5‐tetrathiane. The functional oil is susceptible to oxidation and readily produces hydroperoxides, off flavours and odours that compromises the quality and shelf life of a food product (Çağlarırmak, 2007; Dermiki et al., 2013).

Culinary Uses

Shiitake mushrooms are highly regarded for their rich, savory flavor and meaty texture. They are widely used in various cuisines, particularly in East Asian dishes. Shiitakes are versatile and can be added to stir-fries, soups, stews, sauces, and many other recipes. They are also popularly used in vegetarian and vegan cooking as a meat substitute.

Recipes

1. Shiitake Mushroom and Spinach Stir-Fry

Ingredients

• 1 tbsp sesame oil
• 1 cup fresh Shiitake mushrooms, sliced
• 2 cups fresh spinach
• 1 garlic clove, minced
• 1 tbsp soy sauce (or tamari for gluten-free)
• 1 tsp rice vinegar
• 1/2 tsp chili flakes (optional)
• Salt and pepper, to taste
• 1 tsp sesame seeds (optional, for garnish)

Equipment

• Medium frying pan or wok
• Spatula
• Measuring spoons

Preparation and Cooking

• Preparation time: 5 minutes
• Cooking time: 10 minutes
• Total time: 15 minutes

Preparation

1. Heat sesame oil in a frying pan or wok over medium heat.
2. Add the garlic and cook for 1 minute until fragrant.
3. Add the Shiitake mushrooms and cook for 5 minutes until softened.
4. Add spinach, soy sauce, rice vinegar, chili flakes, salt, and pepper.
5. Stir-fry for another 3-4 minutes until spinach is wilted.
6. Serve with a sprinkle of sesame seeds if desired.

Nutritional Information (per serving)

• Calories: ~120 kcal
• Protein: 4g
• Carbohydrates: 8g
• Fat: 8g
• Fiber: 3g

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2. Shiitake Mushroom Miso Soup

Ingredients

• 2 cups vegetable broth
• 1 cup Shiitake mushrooms, thinly sliced
• 1 tbsp miso paste
• 1/2 cup silken tofu, cubed
• 1 green onion, sliced
• 1 tsp soy sauce or tamari
• 1/2 tsp grated ginger (optional)

Equipment

• Medium saucepan
• Ladle
• Measuring cups and spoons

Preparation and Cooking

• Preparation time: 5 minutes
• Cooking time: 10 minutes
• Total time: 15 minutes

Preparation

1. In a saucepan, bring the vegetable broth to a simmer.
2. Add the sliced Shiitake mushrooms and ginger, and simmer for 5 minutes until mushrooms are tender.
3. Reduce the heat and stir in the miso paste until fully dissolved.
4. Add tofu, soy sauce, and green onion. Heat through for another 2-3 minutes.
5. Serve hot.

Nutritional Information (per serving)

• Calories: ~80 kcal
• Protein: 4g
• Carbohydrates: 6g
• Fat: 3g
• Fiber: 2g

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3. Shiitake Mushroom Risotto

Ingredients

• 1/2 cup Arborio rice
• 1 tbsp olive oil
• 1 tbsp butter
• 1 cup Shiitake mushrooms, sliced
• 1 garlic clove, minced
• 2 cups vegetable broth, warmed
• 1/4 cup dry white wine (optional)
• 1/4 cup grated Parmesan (optional for vegan)
• Salt and pepper, to taste
• Fresh parsley, chopped (for garnish)

Equipment

• Medium saucepan
• Wooden spoon
• Ladle
• Measuring cups and spoons

Preparation and Cooking

• Preparation time: 10 minutes
• Cooking time: 25-30 minutes
• Total time: 35-40 minutes

Preparation

1. Heat olive oil and butter in a saucepan over medium heat.
2. Add garlic and Shiitake mushrooms and cook for 5 minutes until softened.
3. Stir in Arborio rice and cook for 1-2 minutes until lightly toasted.
4. Add wine (if using) and cook until absorbed.
5. Add warmed broth one ladle at a time, stirring frequently, until liquid is absorbed before adding more (about 20 minutes).
6. When rice is tender and creamy, stir in Parmesan, salt, and pepper.
7. Garnish with parsley and serve.

Nutritional Information (per serving)

• Calories: ~250 kcal
• Protein: 6g
• Carbohydrates: 38g
• Fat: 9g
• Fiber: 3g

References

Çağlarırmak, N. (2007). The nutrients of exotic mushrooms (Lentinula edodes and Pleurotus species) and an estimated approach to the volatile compounds. Food Chemistry, 105, pp. 1188–1194 (Article)  

Dai, X., Stanilka, J.M., Rowe, C.A. et al. (2015). Consuming Lentinula edodes (Shiitake) mushrooms daily improves human immunity: A randomized dietary intervention in healthy young adults. Journal of the American College of Nutrition, 34, pp. 478–487 (Article). 

Dermiki, M., Phanphensophon, N., Mottram, D.S. & Methven, L. (2013). Contributions of non‐volatile and volatile compounds to the umami taste and overall flavour of shiitake mushroom extracts and their application as flavour enhancers in cooked minced meat. Food Chemistry, 141, pp. 77–83 (Article) 

Finimundy, T.C., Dillon, A.J.P., Henriques, J.A.P. & Ely, M.R. (2014). A review on general nutritional compounds and pharmacological properties of the Lentinula edodes mushroom. Food and Nutrition Sciences, 5, pp. 1095

Jiang, T., Luo, Z. & Ying, T. (2015). Fumigation with essential oils improves sensory quality and enhanced antioxidant ability of shiitake mushroom (Lentinus edodes). Food Chemistry, 172, pp.  692–698 (Article)