Maitake stir-fry with vegetables
Maitake stir-fry with vegetables is a popular East Asian dish featuring the frilly, woodsy-flavored maitake mushroom as the star ingredient, typically stir-fried with a colorful mix of vegetables like bell peppers, broccoli, and snap peas. It originates from Japanese and Chinese culinary traditions, where maitake (also known as 'hen of the woods') is prized for its rich umami taste and meaty texture.
🍽️ Nutrition at a glance
This dish is generally low in carbohydrates and fat while being a good source of plant-based protein and dietary fiber from the mushrooms and vegetables. It provides essential nutrients like B vitamins, potassium, and antioxidants, with a typical serving containing around 150-200 calories, depending on the amount of oil and sauces used.
Nutrition breakdown
| Calories | 90 kcal |
| Protein | 4.5 g |
| Carbs | 12 g |
| Fat | 3.5 g |
| Fiber | 4 g |
| Sugar | 4 g |
| Sodium | 420 mg |
| Potassium | 380 mg |
| Vitamin D | 0.2 mcg |
| Niacin (B3) | 4.5 mg |
| Riboflavin (B2) | 0.25 mg |
| Copper | 0.3 mg |
| Selenium | 5 mcg |
| Phosphorus | 110 mg |
| Vitamin C | 8 mg |
Per 1 cup (180 g) · estimated, varies by recipe
💡 What's interesting
Maitake mushrooms are unique for their potential health benefits, including immune-supporting properties, and they hold cultural significance in Japan as a symbol of good fortune. Nutritionally, the dish stands out for its high umami flavor, which can reduce the need for added salt, making it a flavorful yet heart-healthy option.
