For my gluten free Asian Mushrooms and Vegetables Stir-Fry Noodles recipe, I have added a mix of Asian mushrooms. Specifically, king oyster mushrooms, brown beech mushrooms, Shiitake mushrooms and enoki mushrooms. Likewise, stir fried with choy sum and capsicums and tossed with gluten free pad Thai rice noodles. This Asian Mushrooms and Vegetables Stir-Fry Noodles recipe is not only delicious, it is very healthy too. Moreover, my gluten free Asian Mushrooms and Vegetables Stir-Fry Noodles recipe is not only gluten free. But also vegan, dairy free, nut free, soy free, corn free, egg free and allergy friendly.
You may also like my other gluten free noodles recipes:
- Char Hor Fun (Rice Noodles in Egg Gravy);
- Hokkien Fried Noodles;
- Singapore Noodles (Sing Chow Mai Fun);
- Pork and Choy Sum Stir-Fry Rice Noodles;
- Fish Cakes with Rice Noodles;
- Beef and Zucchini Stir-Fry Noodles; and
- Easy Prawns Lo Mein.
Uses of Asian Mushrooms
They use edible mushrooms and fungi regularly in Asian dishes, whether fresh or dried, particularly in Chinese and Japanese cooking. Asian mushroom lovers view mushrooms as food staples as well as for healing purposes. Moreover, they use mushrooms in Traditional Chinese Medicine for many thousands of years. Particularly for keeping good health and to treat many diseases.
I have always adored eating mushrooms especially Asian mushrooms, for the love of their meaty textures and lovely tastes. But also for the health benefits of mushrooms and at such reasonable prices. That is why I have created this simple and tasty Asian Mushrooms and Vegetables Stir-Fry Noodles recipe. Amongst all the Asian mushrooms, Shiitake mushrooms are my favourite mushrooms to use in my home cooking. They are also a fantastic meat alternative for vegans and vegetarians. Mushrooms are very versatile in cooking and also help reduce the amount of animal based meats added to our cooking.
King Oyster Mushrooms
These King Oyster Mushrooms (Pleurotus eryngii), also called king trumpet royale or French horn mushrooms. They are a genus and largest in size of the oyster mushroom family. Besides, they are native to Middle East, Mediterranean regions of Europe and North Africa plus many parts of Asia. Likewise, they have chunky and meaty stems and small caps. They are edible mushrooms with a pleasant aroma and taste incredibly delicious.
Nutritional Values and Health Benefits of King Oyster Mushrooms
King oyster mushrooms are rich source of protein and dietary fiber, as well as cholesterol free and naturally gluten free. They contain a variety of bioactive molecules, loaded with antioxidants. As well as having a large amount of cholesterol lowering molecules called lovastatin. These mushrooms are an excellent source of important minerals like iron, calcium, zinc, potassium, phosphorus, copper and magnesium. They are also a good source of vitamin D and B group of vitamins. Specifically vitamin B3 (niacin), B5 (pantothenic acid), B12 (cobalamin) and B13 (orotic acid). King oyster mushrooms may contain extra minerals compared to meat and other protein sources.
Largely, the health benefits of king oyster mushrooms may include:
- Boost the body’s energy level and immune system;
- Regulate blood sugar level;
- Promote healthy bones;
- Maintain healthy heart system; and
- Lower risks of cancer.
Shiitake Mushrooms
Shiitake Mushrooms (Lentinula edodes) are fungi that grow in bunches on rotting wood of trees, mainly oak logs. Their origins was from Eastern parts of Asia, including China, Japan and Korea. Currently, China is the biggest producer of Shiitake mushrooms worldwide. Producing up to 80 to 90% of Shiitake mushrooms for sale. Shiitake mushrooms are also one of the most familiar gourmet mushrooms and the second most farmed mushrooms worldwide. Frequently referred to as healing mushrooms, they have a long history of use in Chinese traditional medicines. Dating back to more than 6000 years ago and they signify long life in Asia.
Normally, Shiitake mushrooms caps are umbrella shape. Likewise, they are medium in size with colours ranging from tan to brown. Besides, there are many types when buying Shiitake mushrooms. Their caps can be thick and plump or thin, large or small in size with a smooth or cracked top. In China, they also call Shiitake mushrooms dongo (winter mushrooms) and shanku (mountain mushrooms). Moreover, they named the high quality mushroom as huagu (flower mushroom). Besides, it has a crack pattern on the top of the mushroom cap that looks like a flower. Furthermore, they serve another good quality Shiitake mushrooms in Chinese restaurants called “black forest mushrooms”.
Uses and Versatility of Shiitake Mushrooms
They also make dried Shiitake mushrooms into medical powder form. Likewise, they are also a common and well loved food staple in Asian dishes for many hundreds of years. Besides, they have an intense and slightly smoky flavour and we can eat them both fresh and dry. But they use dried Shiitake mushrooms more commonly in cooking. Moreover, they compact and enrich Shiitake mushrooms nutrients during the drying process.
Shiitake mushrooms not only has medicinal properties but also highly versatile in cooking. In Chinese cooking, they prefer dried Shiitake mushrooms due to their intense flavour with umami (savoury goodness). Because they are also available in great amount all year round. In cooking, they often use dried Shiitake mushrooms powder to season the dish and for texture. As well as a crust for tofu or meat, even added to drinks like smoothies for extra boost of flavour.
Nutritional Values and Health Benefits of Shiitake Mushrooms
Many people have long known Shiitake mushroom as a super food and healing food. Besides, it is an excellent source of copper, pantothenic acid and selenium. Furthermore, it is also a good source of manganese, phosphorus, zinc, potassium, and magnesium. Plus vitamin B2 (riboflavin), vitamin B6 (pyridoxine), vitamin B3 (niacin), vitamin D and vitamin B9 (folate). In addition, it is a good source of protein and dietary fiber. Although, many have recognized the extremely well known and healing powers of the Shiitake mushrooms.
Overall, the many health benefits of Shiitake mushrooms may include:
- Antiviral and anti-bacteria;
- Anti-cancer properties from its anti-tumour polysaccharide called lentinan;
- Reduce blood pressure;
- Improve heart health;
- Lower blood sugar level;
- Boost the body’s immune system;
- Support skin health;
- Promote liver and kidney health;
- Aid in weight loss; and
- Help lower cholesterol.
In fact, they have been using Shiitake mushrooms for many thousands of years. Not only to enhance good health in Traditional Chinese Medicine. But also to treat and prevent cancer, improve blood flow, and to avoid stroke. Plus to cure heart disease and infectious diseases.
Brown Beech Mushrooms
Brown Beech Mushrooms (Hypsizygus marmoreus) are petite mushrooms. And they also called them bunashimeji or brown clamshell mushrooms. Besides, they have mini caps with tiny brown spots and appear very charming to the eyes. Likewise, they are delicate fungi that sprout in bunches and you can separate them easily. Moreover, their origin was from East Asia and have rigid and crispy textures with a nutty and buttery flavour.
Nutritional Values and Health Benefits of Beech Mushrooms
Both the white and brown beech mushrooms are rich sources of protein and they contain beta glucan polysaccharides. Beech mushrooms are cholesterol free, sodium free, and very low in calories. They are a rich source of mineral and vitamins like potassium, vitamin D and vitamin B3 (niacin). In addition, they are also a good source of manganese, copper and zinc. Plus vitamin B1 (thiamine), B2 (riboflavin), vitamin B9 (folate) and B12 (cobalamin).
On the whole, the many health benefits of beech mushrooms may include:
- Anti-cancer properties;
- Promote skin health;
- Boost the immune system;
- Anti-inflammatory properties; and
- Reduce risks of heart diseases.
Despite the tiny size of the beech mushrooms, they offer one of the greatest artery defense amongst mushrooms.
Enoki Mushrooms
Enoki Mushrooms (Flammulina veluptipes), also called enokitake or enokidake mushrooms and golden needle mushrooms. Besides, they are long and slim with tiny caps on one end. Likewise, they are normally off white in colour and have a delicate fruity flavour. Enoki mushrooms are native to China, Korea and Japan. Moreover, we use them commonly in East Asian foods. They use enoki mushrooms in traditional Chinese and Japanese medicines for many centuries.
Nutritional Values and Health Benefits of Enoki Mushrooms
Enoki mushrooms are not only high in protein and dietary fiber, they have no cholesterol. Furthermore, they are an excellent source of vitamins and minerals. Specifically, vitamin D, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), and vitamin B5 (pantothenic acid). As well as potassium, phosphorus, copper, iron, zinc and selenium. Enoki mushrooms are also a rich source of antioxidants, especially ergothioneines.
In summary, the many health benefits of enoki mushrooms may include:
- Boost the immune system;
- Prevent constipation and support bowel movements;
- Maintain blood sugar level;
- Lower risks of cancer;
- Encourage good metabolism;
- Reduce blood lipids level;
- Prevent high blood pressure;
- Maintain healthy central nervous system;
- Prevention of allergies; and
- Decrease risks of high cholesterol levels.
Asian Mushrooms and Vegetables Stir-Fry Noodles
Ingredients
- 8 tablespoons extra virgin olive oil
- some extra virgin olive oil for stir frying
- 145 g king oyster mushrooms washed and thinly sliced lengthwise
- 170 g fresh shiitake mushrooms washed and thinly sliced
- 75 g brown beech mushrooms washed and separated
- 300 g enoki mushrooms washed and trimmed 1cm/0.4 inch at the ends
- 3 cloves garlic minced
- 2 inches ginger peeled and finely grated
- 500 g gluten free Pad Thai rice noodles or any gluten free rice noodles
- 1 bunch choy sum washed and cut into 8cm/3.2 inch in length
- 1 red capsicum halved, deseeded and thinly sliced
- 1 yellow capsicum halved deseeded and thinly sliced
- 3 tablespoons medium dry sherry
- 1 tablespoon salt or to taste
For the Sauce:
- 4 tablespoons blackstrap molasses
- 4 tablespoons gluten free worcestershire sauce
- 3 tablespoons sweet chilli sauce
- 3 tablespoons medium dry sherry
- ¼ teaspoon ground white pepper
Instructions
- Prepare and mix the sauce ingredients in a small bowl.
- Heat up a non-stick wok with some extra virgin olive oil, stir-fry all the mushrooms on medium to high heat for 3 minutes or until just cooked. Remove mushrooms including juice and set aside. Clean wok with kitchen paper towel.
- Heat up the non-stick wok again with some extra virgin olive oil, stir-fry the capsicums and choy sum for 2 minutes or until they are just cooked on medium to high heat. Remove and set aside. Clean wok with kitchen paper towel.
- Fill a medium pot half full of water, bring to a boil and turn off the heat. Add 2 tablespoons extra virgin olive oil and the rice noodles into the wok for 2 minutes or until the rice noodles are just soft. Separate the noodles, drain the water, remove and set aside.
- For stir-frying and combining the dish, heat up the non-stick wok with 6 tablespoons of extra virgin olive oil, add garlic and ginger and stir-fry until lightly golden on low heat. Return the rice noodles to the wok. Then add the sauce, toss and mix well.
- Add in the all the cooked mushrooms, capsicums and choy sum and stir and mix well for another 5 minutes on medium to high heat or until heated through.
Recommended Products
Notes
I am always looking for stir fry recipes without soy sauce! This looks great, I love mushrooms! Beech & shiitake are my favorite! Love the health info as well, thanks for sharing! 🙂
I try to make some stir fry recipes that are soy free for people with soy allergy. 🙂
I wondered where my mom had got her recent obsession with mushrooms from, she’s been reading your blog. 🙂 Thank you, we very much enjoyed this stir-fry.
A big thank you to your mum for visiting my blog and trying this recipe. Mushrooms are healthy and so delicious. I am really happy that you both have enjoyed this stir-fry. 🙂