Jew’s Ear (Pepeao) – Raw
Jew’s Ear, also known as Auricularia auricula-judae or Pepeao, is a unique edible fungus that has a delicate, slightly rubbery texture. It is commonly found in East Asian and Mediterranean cuisine, where it is valued for its ability to absorb the flavors of soups, stews, and broths. Raw Jew’s Ear mushrooms are often used in various traditional dishes and can be easily rehydrated when dried.
This versatile ingredient provides a modest amount of calories and offers various vitamins and minerals, including essential trace elements that contribute to a balanced diet. It is particularly rich in potassium, magnesium, and iron, which are vital for supporting cardiovascular health, muscle function, and overall vitality.
Here’s a detailed breakdown of the nutritional profile of Jew’s Ear (Pepeao) when consumed raw:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 25 kcal |
| Protein | 0.48 g |
| Fat | 0.04 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 6.75 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 16.0 mg |
| Iron | 0.56 mg |
| Magnesium | 25.0 mg |
| Phosphorus | 14.0 mg |
| Potassium | 43.0 mg |
| Sodium | 9.0 mg |
| Zinc | 0.66 mg |
| Copper | 0.445 µg |
| Manganese | 0.101 mg |
| Selenium | 11.1 µg |
| Vitamin C | 0.6 mg |
| Thiamin (Vitamin B1) | 0.081 mg |
| Riboflavin (Vitamin B2) | 0.204 mg |
| Niacin (Vitamin B3) | 0.07 mg |
| Vitamin B6 | 0.088 mg |
| Folate (Vitamin B9) | 19.0 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 0.0 µg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 µg |
Allergen Information:
Jew’s Ear mushrooms are generally considered safe for most individuals; however, they may cause allergic reactions in rare cases, especially in people with mushroom allergies. It is advisable to consult with a healthcare professional if you are concerned about possible allergic reactions.
Dietary Preferences:
- Vegan: Yes, Jew’s Ear is plant-based and suitable for vegan diets.
- Gluten-Free: Yes, Jew’s Ear is naturally gluten-free and can be consumed safely by those with gluten sensitivities.
- Low-Calorie: With only 25 kcal per 100g, Jew’s Ear is a great choice for those looking for a low-calorie, nutritious addition to their meals.
- Low-Fat: This ingredient is extremely low in fat, making it an excellent choice for those on a low-fat or heart-healthy diet.
- Low-Carb: With 6.75g of carbohydrates per 100g, Jew’s Ear is relatively low in carbs, making it suitable for low-carb diets, including keto and diabetic-friendly eating plans.
Cooking Tips:
When using Jew’s Ear (Pepeao) in cooking, it is most commonly rehydrated if dried, though it can also be used fresh in some recipes. The rehydration process takes only about 20 minutes in warm water, after which it softens and becomes perfect for inclusion in soups, stir-fries, salads, and stews. It is best to slice or chop the mushrooms to enhance their texture and allow them to absorb surrounding flavors.
Jew’s Ear mushrooms can be used as a flavor-enhancing ingredient in dishes like hot pots, noodle soups, or as a garnish on meat and vegetable dishes. Their subtle, mild flavor and slight chewiness make them a unique addition to various culinary preparations.
Conclusion:
Jew’s Ear mushrooms, or Pepeao, are a nutritious and versatile ingredient that can enrich a variety of dishes. With their mild flavor, they are an excellent choice for enhancing soups, stews, and stir-fries, while also providing essential nutrients such as potassium, magnesium, and iron. Whether you’re following a vegan diet or simply looking to explore new culinary experiences, Jew’s Ear mushrooms are a valuable addition to your ingredient collection.
