Chinese black fungi, also known as Black Fungus or wood ear in English, is a widely consumed edible fungus. It belongs to the Auricularia genus in the Basidiomycota division and grows naturally in warm and humid regions across Asia, with China being a major producer and consumer. This article will introduce you to the nutritional benefits of black fungi, its selection and preparation tips, and several delicious recipes to cook Chinese black fungi.
Nutritional Benefits of Black Fungi
Black fungi is rich in various nutrients, making it a highly valued ingredient in both traditional and modern cuisine.
Protein and Fiber: It’s a great source of protein and dietary fiber, essential for maintaining muscle mass and promoting healthy digestion.
Minerals: High in iron, black fungi is ideal for those with anemia. It also contains calcium, phosphorus, and potassium, contributing to bone health and maintaining fluid balance.
Vitamins: It provides vitamins such as B vitamins, which are crucial for energy production and brain function.
Antioxidants: Rich in antioxidants, black fungi helps combat oxidative stress, reducing the risk of chronic diseases.
Low in Calories: Being low in calories yet high in nutrients, it’s an excellent choice for weight management.
Selecting and Preparing Black Fungi
Before cooking, it’s crucial to select and prepare black fungi properly.
Appearance: Look for black fungi with a dark brown to black color, firm texture, and ear-like or sheet-like shape. Avoid those with mold, discoloration, or an unpleasant odor.
Cleaning: Soak black fungi in cold water for about 20-30 minutes to soften. Gently scrub off any dirt or debris with a soft brush or your fingers. Rinse thoroughly under running water.
Hydration: Once cleaned, soak the fungi in enough water to cover it completely for another 1-2 hours until it’s fully hydrated and tender. Drain well before using.
Storage: Store dried black fungi in an airtight container in a cool, dark place. Once hydrated, it can be refrigerated for up to a week.
Cooking Methods and Recipes
Black fungi can be prepared in various ways, from simple stir-fries to complex dishes. Here are some delicious recipes to inspire you.
Stir-Fried Black Fungi with Vegetables
Ingredients:
- 100g hydrated black fungi
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 small onion, sliced
- 3 cloves garlic, minced
- 2 tablespoons vegetable oil
- Salt and pepper to taste
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
Instructions:
- Heat vegetable oil in a wok or large skillet over medium-high heat.
- Add garlic and onions; stir-fry until fragrant.
- Add bell peppers; stir-fry for 2-3 minutes until slightly softened.
- Add black fungi; stir-fry for another 3-4 minutes until heated through.
- Season with salt, pepper, and soy sauce.
- Drizzle with sesame oil before serving.
Black Fungi and Pork Stir-Fry
Ingredients:
- 100g hydrated black fungi
- 200g thinly sliced pork (shoulder or belly)
- 1 medium onion, sliced
- 3 cloves garlic, minced
- 2 tablespoons vegetable oil
- 1 tablespoon oyster sauce
- 1 tablespoon soy sauce
- 1 teaspoon Shaoxing wine (optional)
- Salt and pepper to taste
- Cornstarch slurry (1 teaspoon cornstarch mixed with 2 tablespoons water)
Instructions:
- Heat vegetable oil in a wok or large skillet over medium-high heat.
- Add garlic and onions; stir-fry until fragrant.
- Add pork slices; stir-fry until lightly browned and cooked through.
- Add black fungi; stir-fry for 2-3 minutes until heated through.
- Mix oyster sauce, soy sauce, Shaoxing wine (if using), salt, and pepper in a small bowl.
- Pour over the pork and fungi.
- Stir in cornstarch slurry to thicken the sauce slightly.
- Cook for another minute until the sauce is glossy and everything is well combined.
Black Fungi Soup
Ingredients:
- 100g hydrated black fungi
- 500ml chicken or vegetable broth
- 1 small onion, chopped
- 2 cloves garlic, minced
- 2 slices ginger
- 1 tablespoon soy sauce
- Salt and pepper to taste
- 2 tablespoons chopped green onions for garnish
Instructions:
- In a large pot, bring chicken or vegetable broth to a boil.
- Add onions, garlic, and ginger; simmer for 5 minutes until fragrant.
- Add hydrated black fungi; simmer for another 10-15 minutes until the fungi are tender.
- Season with soy sauce, salt, and pepper.
- Ladle into bowls and garnish with chopped green onions.
Conclusion
Chinese black fungi is a versatile and nutritious ingredient that can enhance the flavor and nutritional profile of various dishes. Its unique texture and earthy flavor make it a perfect addition to stir-fries, soups, and salads. By selecting high-quality black fungi and preparing it properly, you can create delicious and healthy meals that will satisfy your taste buds while nourishing your body. Whether you’re a seasoned chef or a home cook, incorporating black fungi into your culinary repertoire is a great way to explore new flavors and textures while promoting overall health and well-being. So, the next time you’re at the market, consider picking up some black fungi and try out these recipes for a delightful culinary adventure!
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