Dried Mushrooms (Canned and Dried Sol)
Dried mushrooms are a flavorful and nutritious addition to various dishes, offering a delightful umami taste and a range of essential nutrients. These mushrooms, typically found in both canned and dried forms, are versatile ingredients in soups, sauces, stews, and even salads. When rehydrated, they maintain their deep earthy flavor, making them an ideal choice for elevating your recipes. Below is an overview of their nutritional profile and key benefits.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 25 kcal |
| Protein | 1.87 g |
| Total Fat | 0.29 g |
| Saturated Fat | 0.038 g |
| Carbohydrates | 5.09 g |
| Dietary Fiber | 2.4 g |
| Sugars | 2.34 g |
| Calcium | 11 mg |
| Iron | 0.79 mg |
| Magnesium | 15 mg |
| Phosphorus | 66 mg |
| Potassium | 129 mg |
| Sodium | 425 mg |
| Zinc | 0.72 mg |
| Copper | 0.235 mcg |
| Manganese | 0.086 mg |
| Selenium | 4.1 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.085 mg |
| Riboflavin (B2) | 0.021 mg |
| Niacin (Vitamin B3) | 1.593 mg |
| Vitamin B6 | 0.061 mg |
| Folate (Vitamin B9) | 12 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.01 mg |
| Vitamin D2 | 0.2 mcg |
Allergen Information
Dried mushrooms generally do not contain common allergens such as gluten, dairy, or nuts, making them a suitable ingredient for a wide range of diets. However, always check for cross-contamination if you are concerned about food sensitivities, particularly in processed or canned forms.
Dietary Preferences
Dried mushrooms are an excellent choice for various dietary preferences, including:
- Vegan/Vegetarian: These mushrooms are plant-based and can be used in a wide range of vegan and vegetarian dishes.
- Gluten-Free: Naturally gluten-free, making them suitable for those with gluten intolerance or celiac disease.
- Low-Calorie: With only 25 calories per 100g, they are a great addition to low-calorie diets.
- Low-Fat and High-Fiber: Their low fat and high fiber content makes them ideal for heart-healthy and weight management diets.
- Kosher and Halal: Most dried mushrooms can be found in kosher or halal varieties, making them appropriate for those following specific religious dietary guidelines.
Health Benefits & Culinary Tips
Dried mushrooms are rich in essential minerals like iron, magnesium, and phosphorus, which contribute to bone health, energy production, and overall well-being. They are also an excellent source of dietary fiber, supporting digestive health and helping to regulate blood sugar levels.
In the kitchen, dried mushrooms can be used in a variety of dishes. Before cooking, they should be rehydrated in warm water for 15–20 minutes. This rehydration not only brings back their original texture but also infuses the liquid with a deep, savory mushroom flavor that can be used as a broth in soups, sauces, and risottos. The rehydrated mushrooms themselves are great additions to stir-fries, pasta dishes, or even as a topping for salads.
For those following a low-sodium diet, be mindful of the sodium content, especially if using canned varieties. Rinse canned mushrooms thoroughly before use to help reduce the sodium content.
Conclusion
Dried mushrooms (both canned and dried sol) are an easy and effective way to add depth of flavor to a variety of dishes, while also providing a range of valuable nutrients. With their rich profile of vitamins, minerals, and fiber, they make an excellent choice for both health-conscious individuals and culinary enthusiasts alike. Whether you’re enhancing a homemade broth, creating a savory stew, or adding an umami punch to a stir-fry, dried mushrooms are a fantastic and versatile pantry staple.
