Marinated Enoki Mushroom
Flammulina velutipesClinical Encyclopedia
Marinated Enoki Mushroom provides 35 kcal, 2.5g of protein, 6.7g of carbohydrates, and 2g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Marinated enoki mushrooms are a delicacy known for their delicate texture and mild flavor, often used in Asian cuisine. They are low in calories and high in water content, making them a nutritious addition to various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed in salads, stir-fries, or as a topping for rice and noodles. They can be marinated in soy sauce, vinegar, and sesame oil for enhanced flavor.
Smart Selection & Storage
Choose firm, white enoki mushrooms with no signs of browning or sliminess.
Keep them in a paper bag in the refrigerator to maintain freshness.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
A potent antioxidant that helps protect cells from damage.
"Enoki mushrooms are often used in traditional Japanese hot pot dishes and are believed to have health benefits in boosting the immune system."
Myths vs Realities
Healthy Recipes
Marinated Enoki Mushroom Salad
A refreshing salad featuring marinated enoki mushrooms, crisp greens, and a zesty dressing that packs a flavorful punch.
- 200g marinated enoki mushrooms
- 100g mixed salad greens
- 1 small cucumber, sliced
- 1 avocado, diced
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine the mixed salad greens, sliced cucumber, and diced avocado.
- 2. Add the marinated enoki mushrooms to the bowl.
- 3. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper. Drizzle over the salad and toss gently to combine.
Enoki Mushroom Stir-Fry
A quick and healthy stir-fry featuring marinated enoki mushrooms, colorful vegetables, and a touch of soy sauce for umami flavor.
- 150g marinated enoki mushrooms
- 1 bell pepper, sliced
- 1 carrot, julienned
- 100g broccoli florets
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon grated ginger
- 1. Heat sesame oil in a large skillet over medium heat.
- 2. Add the bell pepper, carrot, and broccoli, and stir-fry for 3-4 minutes until tender.
- 3. Add the marinated enoki mushrooms and grated ginger, stir-fry for an additional 2 minutes, then drizzle with soy sauce and serve.
Enoki Mushroom Quinoa Bowl
A nutritious quinoa bowl topped with marinated enoki mushrooms, roasted vegetables, and a creamy tahini dressing.
- 100g marinated enoki mushrooms
- 1 cup cooked quinoa
- 1 zucchini, diced
- 1 red onion, diced
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Preheat the oven to 200°C (400°F) and roast the zucchini and red onion for 20 minutes.
- 2. In a bowl, combine the cooked quinoa and roasted vegetables.
- 3. Top with marinated enoki mushrooms and drizzle with a mixture of tahini, lemon juice, salt, and pepper.
Enoki Mushroom and Spinach Omelette
A protein-packed omelette filled with marinated enoki mushrooms and fresh spinach, perfect for a healthy breakfast.
- 3 eggs
- 100g marinated enoki mushrooms
- 50g fresh spinach
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. In a bowl, whisk the eggs with salt and pepper.
- 2. Heat olive oil in a non-stick skillet, then pour in the eggs and cook until slightly set.
- 3. Add the marinated enoki mushrooms and spinach, fold the omelette, and cook until fully set.
Marinated Enoki Mushroom Tacos
Delicious and healthy tacos filled with marinated enoki mushrooms, fresh salsa, and avocado for a satisfying meal.
- 150g marinated enoki mushrooms
- 4 corn tortillas
- 1 avocado, sliced
- 1 cup fresh salsa
- Cilantro for garnish
- 1. Warm the corn tortillas in a skillet over medium heat.
- 2. Fill each tortilla with marinated enoki mushrooms, fresh salsa, and avocado slices.
- 3. Garnish with cilantro and serve immediately.
Enoki Mushroom and Brown Rice Bowl
A wholesome brown rice bowl topped with marinated enoki mushrooms, steamed vegetables, and a savory sauce.
- 150g marinated enoki mushrooms
- 1 cup cooked brown rice
- 1 cup steamed mixed vegetables (carrots, peas, corn)
- 2 tablespoons teriyaki sauce
- 1. In a bowl, layer the cooked brown rice and steamed vegetables.
- 2. Top with marinated enoki mushrooms.
- 3. Drizzle with teriyaki sauce and serve warm.
Enoki Mushroom and Chickpea Salad
A protein-rich salad combining marinated enoki mushrooms with chickpeas, cherry tomatoes, and a light vinaigrette.
- 100g marinated enoki mushrooms
- 1 can chickpeas, rinsed and drained
- 200g cherry tomatoes, halved
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine chickpeas, cherry tomatoes, and marinated enoki mushrooms.
- 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
- 3. Drizzle the dressing over the salad and toss gently to combine.
Enoki Mushroom and Avocado Toast
A simple yet delicious avocado toast topped with marinated enoki mushrooms for a nutritious snack or breakfast.
- 2 slices whole grain bread
- 1 ripe avocado
- 100g marinated enoki mushrooms
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole grain bread until golden brown.
- 2. Mash the avocado in a bowl and season with salt and pepper.
- 3. Spread the mashed avocado on the toast, top with marinated enoki mushrooms, and sprinkle with red pepper flakes.
Enoki Mushroom Soup
A comforting and healthy soup made with marinated enoki mushrooms, fresh herbs, and a light broth.
- 150g marinated enoki mushrooms
- 4 cups vegetable broth
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Fresh parsley for garnish
- 1. In a pot, heat olive oil and sauté the onion and garlic until translucent.
- 2. Add vegetable broth and bring to a boil, then reduce heat and add marinated enoki mushrooms.
- 3. Simmer for 10 minutes, garnish with fresh parsley, and serve warm.
Marinated Enoki Mushroom Sushi Rolls
Healthy sushi rolls filled with marinated enoki mushrooms, cucumber, and avocado, perfect for a light meal.
- 150g marinated enoki mushrooms
- 2 sheets nori
- 1 cup sushi rice, cooked
- 1 cucumber, julienned
- 1 avocado, sliced
- Soy sauce for dipping
- 1. Place a sheet of nori on a bamboo sushi mat and spread half of the sushi rice evenly over it.
- 2. Layer marinated enoki mushrooms, cucumber, and avocado on top of the rice.
- 3. Roll tightly, slice into pieces, and serve with soy sauce for dipping.
Frequently Asked Questions (FAQ)
Are marinated enoki mushrooms healthy?
Yes, they are low in calories and high in nutrients, making them a healthy addition to meals.
How should I store marinated enoki mushrooms?
Store them in an airtight container in the refrigerator for up to a week.
Can I eat marinated enoki mushrooms raw?
Yes, they can be eaten raw, but marinating enhances their flavor.
What are the health benefits of enoki mushrooms?
They are rich in antioxidants and dietary fiber, which support overall health.
How do I prepare marinated enoki mushrooms?
Simply marinate them in soy sauce, vinegar, and sesame oil for a few hours before serving.
Are there any allergens in enoki mushrooms?
Enoki mushrooms are generally safe, but individuals with mushroom allergies should avoid them.
Can I freeze marinated enoki mushrooms?
Freezing is not recommended as it can alter their texture.
What dishes can I use marinated enoki mushrooms in?
They are versatile and can be used in salads, soups, and as a topping for rice or noodles.