The Amazing Benefits Of Enoki Mushrooms

Enoki mushrooms are naturally grown mushrooms found on the stumps of trees. This variety of mushrooms are light, tall and delicate with convex caps. Alternative names for these mushrooms are golden needle mushrooms, or lily mushrooms. Enoki mushrooms are tightly packed together and are available all year round. It was first cultivated in Japan back in 800 BCE, and is mainly used in East Asian cuisine. Today, enoki mushrooms are found in a wide variety of supermarkets around the world.

Enoki mushrooms are wonderful for your health. Research has shown that these mushrooms can slow down cancer growth, regulate the immune system and helps reduce the cholesterol buildup in your arteries.

This recipe calls for 150 grams of enoki mushrooms. Here is a breakdown of what this super veggie includes:

  • Calories: 55
  • Protein: 5 grams
  • Fat: 0.46 grams
  • Carbs: 11.5 grams

Enoki mushrooms also contain niacin, pantothenic acid, thiamin, riboflavin, copper, folate, and phosphorous, other vital nutrients for your body.

Photo by Divya Butani (The Veggie Wifey)


Niacin is also known as vitamin B3. This vitamin is extremely important for your body as it helps form the coenzymes that convert food into usable energy for every cell in your body. Niacin supports over 400 biochemical reactions in the body, including making and repairing DNA. This vitamin also helps improve blood fat levels by reducing the amount of LDL (bad cholesterol), and increasing your HDL (good cholesterol).

Enoki mushrooms have a very high percentage of niacin (according to my calculations, 150 grams of enoki will provide you with 66% of your daily value of niacin). This is particularly special because niacin is mostly found in meat produce. As a vegetarian, enoki mushrooms are a great source of this vitamin.


Antioxidants like quercetin is found in enoki mushrooms. This antioxidant helps reduce inflammation in the body, and helps stabalise cells that release histamine in the body, making this vegetable a natural antihistamine.

Quercetin belongs to a group of plant pigments called flavonoids which are common green tea, wine and onions. Flavanoids help protect the body from free radicals (cells that can damage the body and increase the risk of cancer) which makes enoki mushrooms a cancer fighting vegetable too!

Amino Acids

Amino acids help build protein in our body. Without it, we would not be able to function. Our bodies contain about 20% of protein, and it is found in every single cell we have. Enoki mushrooms contain up to 16 different types of amino acids, 8 of which are essential to our body.

Now that you have a great overview of this super food, and how it is such a great addition to your diet, make this recipe!

Photo by Divya Butani (The Veggie Wifey)

Butter Garlic Enoki Mushrooms

A creamy buttery garlic enoki mushroom stir-fry packed with amazing health benefits and cooked in 10 minutes!
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Prep Time 5 minutes
Cook Time 10 minutes
Course Appetizer, Main Course
Cuisine Chinese, Japanese, Korean
Servings 1



  • 150 grams enoki mushrooms Carefully cut the darker roots of the mushroom stub off, leaving only part of the stub. You want the enoki mushroom stems to still remain packed together and not separate. Wash these mushrooms carefully to ensure soil/dirt are removed.
  • 1 tbsp unsalted butter
  • 3 tsps minced galic
  • 1 tbsp low-sodium soy sauce
  • Gim Jaban Optional: Korean-style savoury crispy dried seaweed


  • Once you've cut and washed the enoki mushroom stub off (see ingredient notes), you can gently separate the stems from the stub in smaller portions. I don't like cutting the stub off completely because the mushrooms end up looking like soggy noodles after it cooks. The stub holds a good bunch of enoki stems together, making it easier to cook, and appetizing when you serve it.
  • In a frying pan, over low to medium heat, add the butter. Ensure the butter does not burn by reducing the heat if needed.
  • Once the butter has melted, add the garlic and sauté until fragrant.
  • Slowly place the enoki portions on the frying pan, and swivel the pan to move the butter and garlic around the mushrooms.
  • After 30 seconds, turn the enoki portions to the flip side so it cooks on the other side as well.
  • Pour the soy sauce over the mushrooms and sauté for another 30 seconds.
  • Plate with some gim jaban as garnish (Korean-style savoury crispy dried seaweed)
Keyword Enoki Mushrooms, Mushrooms
Tried this recipe?Let us know how it was!

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