I love mushrooms when they are in season! Their characteristic savoury flavour (which comes from natural glutamates) brings life to any meal. Mushrooms not only taste great but they are also a good source of nutrition. In fact, 1 standard serve of mushrooms provides over 20% of the RDI for each of the B vitamins riboflavin, niacin, pantothenic acid, biotin, and the minerals selenium and copper. Mushrooms also have bio-available vitamin B12 on the surface and in the flesh which is why they are said to be ‘meat for vegetarians’.
Buckwheat Noodles in Mushroom Miso broth
This super healthy dish is a great way to boost your vegetable intake and is so versatile. Use whatever vegetables you have in season and experiment with different types of noodles. Using miso, a fermented food, is a great way to improve gut health and therefore strengthen the immune system.
- 175g buckwheat noodles, cooked according to instructions and kept aside
- 1 tsp sesame oil
- 1 small red onion, finely chopped
- 1 red chilli, de-seeded and finely chopped (or 1 tsp minced chilli)
- 2cm piece of ginger, peeled and grated
- 4 Tbsp tamari (Japanese reduced salt soy sauce)
- 1 litre vegetable stock
- 150 green beans, topped
- 125g oyster mushrooms, sliced
- 150g carrots, julienned
- 225g bok choy, washed and cut into thick pieces
- 3 Tbsp miso paste
- 100g enoki mushrooms, root base removed
- 8 spring onions, cut lengthways into strips
- 150g bean sprouts
- Place sesame oil, onion, chilli, ginger and tamari in a large saucepan. Cook on a low heat for 8 minutes until the onion is soft.
- Next, stir in the vegetables stock and beans. Bring to the boil, add the carrots and oyster mushrooms. Continue cooking for 3 minutes then add the bok choy and noodles. Continue to simmer for 2 minutes.
- Add the miso, enoki mushrooms, bean sprouts and spring onion. Serve immediately whilst vegetables are still crunchy and tender.
- Serve broth with lean protein e.g., add some shredded, poached chicken or fish or tofu for a vegetarian meal.
Low FODMAP version: omit the onion and a few extra spring onions; omit garlic and use garlic infused oil; omit mushrooms and add red capsicum.
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