Sautéed mushrooms

Written by missblasco on 24 de August de 2021. Posted in RECIPE.

This mushroom stir-fry is one of those recipes that I love, full of flavor, with different textures, that is prepared in a short time and allows for many variations.

Mushrooms are one of my favorite foods, they provide quality nutrients to our body and are part of the group of foods with carbohydrates accessible to the microbiota (MAC’s)..

Mushrooms provide fiber, a type of fiber that CAN be metabolized by our intestine, which helps to improve and diversify it.

This mushroom stir-fry can be prepared in a wok in a quick and easy way, it involves sautéing all the ingredients in order and seasoning with oriental sauces.

Leek, onion, mushrooms and mung bean sprouts, with oyster sauce and soy sauce, and to finish some sesame seeds toasted.

A sautéed mushroom dish is a simple and tasty dish, but above all with a lot of nutritional value.

To start the sauté you can use sesame oil or extra virgin olive oil, the latter is the one I usually use.

The truth is that sesame oil gives it a more oriental touch, but it has a very strong flavor and you have to like it.

If you follow me you already know that I love sprouting, I have shown you the results in other posts like this one: How to germinate mung beans at home.

I have also germinated lentils and other legumes, germination improves the properties of foods (legumes or seeds) because it eliminates antinutrients, makes them more digestible and increases their bioavailability.

But this time I’ve used canned mung bean sprouts. It’s an easy way to add the flavor and crunchy texture of sprouts to your stir-fry.

Obviously, the properties provided by canned sprouts are not the same as those of home-sprouted sprouts, so keep that in mind, but they are a quick and tasty alternative.

Mushrooms provide beta-glucans, which help improve and diversify the microbiota.

Mushrooms are a food that should always be added to your diet. It’s a good idea to vary them; the more diverse the better. They are a good source of beta-glucans, which help make our microbiota more diverse.

We know the importance Maintaining a healthy microbiota helps us maintain a strong immune system, and we also know that the gut-brain axis is essential and influences many aspects of our health.

The brain, the gut, and the microbiota are connected to each other.

A healthy microbiota helps us prevent diseases such as Alzheimer’s or Parkinson’s, a healthy connection between the gut and the brain can prevent allergies, anxiety, stress, digestive diseases, etc.

Do you know what other food provides beta-glucans? Seaweed, so if you like it you have another reason to consume it, for example like this: Zucchini spaghetti with seaweed.

So mushrooms and seaweed are foods that should be part of a varied diet focused on strengthening the immune system and maintaining a healthy microbiota.

I’m leaving the recipe for this mushroom sauté a little further down. I hope you like it and that you’re encouraged to prepare it.

Related recipes:

SALTEADO DE SETAS

Mushrooms bring carbohydrates to this bioavailable preparation rich sautéed and enriches your microbiome naturally.

Wok or frying pan

0 white (Half onion)

100 g leek (1 unit)

150 g oyster mushrooms (1 tray)

180 g canned sprouted mung beans (1 drained bottle)

3 tbsp low salt soy sauce

1 tablespoon oyster sauce sesame

1 tbsp extra virgin olive oil

Fry the onion and leek cut in juliana, with a tablespoon of olive oil sesame.
You have to sauté, giving wrist blows if possible.
Add the mushrooms, divided in half and continue sautéing.
Then the mung bean sprouts washed and drained well. Keep sautéing.
Now the soy sauce and oyster sauce, saute or stir with a spatula. Don’t add salt!, you don’t need it.
Serve the salteado and garnish with a few toasted sesame seeds.