COOKING WITH MUSHROOM

By
Nutrition and Home Economics Branch
Ministry of Agriculture
P.O. Box 30028-00100
NAIROBI

2006
ACKNOWLEDGEMENTS

The Nutrition and Home Economics Branch (NHEB) is grateful to Mr. Philip Karuri, the
Program Manager, Promotion of Private Sector Development in Agriculture (PSDA) for
availing financial assistance during the pre-testing of the mushroom recipes conducted at
the Agricultural Information and Resource Centre on 30th August 2006 and also funding
the preparation of the recipes in this booklet during the 2006 Nairobi International Trade
Fair, as well as printing of this booklet.

Thanks also to Margaret Orina (PSDA) and Veronica Kirogo (NHEB) for spearheading
the pre-testing exercise, preparation and exhibition of the recipes and compiling the
recipe booklet. Appreciation is also due to Margaret Ndung’u and Gladys Gitau, both of
NHEB who together with other staff from the Ministry of Agriculture organized live
demonstration on mushroom cookery and recipe exhibits at the Appropriate technology
stand, farmer’s house and utilization section.
TABLE OF CONTENTS

ACKNOWLEDGEMENTS............................................................................................ 2
INTRODUCTION .......................................................................................................... 4
NUTRITIVE VALUE OF MUSHROOMS.................................................................... 4
Composition per 100g of raw edible portion (Fresh mushrooms) ................................. 4
Composition per 100g of raw edible portion (Dried mushrooms).................................. 4

MUSHROOM RECIPES................................................................................. 5
Mushroom Omelette ....................................................................................................... 5
Mushroom Sandwich ...................................................................................................... 5
Fried Mushrooms ............................................................................................................ 6
Mushrooms Samosa ........................................................................................................ 6
Stewed Mushrooms......................................................................................................... 7
Boiled Mushroom and Offals.......................................................................................... 7
Creamed Mushrooms in Groundnut Sauce ..................................................................... 8
Mushroom Cake.............................................................................................................. 8
Mushroom Savoury......................................................................................................... 8
INTRODUCTION

Mushrooms have been used for thousands of years both as food and for medicinal
purposes. They are often classified as a vegetable or herb, but they are actually fungi.
While there are over 14,000 mushrooms, only about 3,000 are edible, about 700 have
known medicinal properties, and fewer than one percent are recognized as poisonous.

Mushrooms are enjoyed for their flavor and texture. They can impart their own flavor to
food or take on the flavor of other ingredients.
Their flavor normally intensifies during
cooking, and their texture holds up well to usual
cooking methods.

Mushrooms can be added to soups, salads, and

sandwiches, or to use them as an appetizer.
They also add an appealing touch to vegetable-
based casseroles and stews.

NUTRITIVE VALUE OF MUSHROOMS

Mushrooms are valuable health food as they are high in vegetable proteins, essential
amino acids, vitamins & minerals, and fiber. They are probiotic, that is, they restore our
bodies balance and natural resistance to disease. They are very low in calories, have very
little sodium and fat and hence they are an ideal food for persons on a weight
management program or a diet for hypertensives.

Mushrooms are an excellent source of potassium, a mineral that helps lower elevated
blood pressure and reduces the risk of stroke. They are a rich source of riboflavin, niacin,
and selenium. Selenium is an antioxidant that works with vitamin E to protect cells from
the damaging effects of free radicals.

Composition per 100g of raw edible portion (Fresh mushrooms) 90% water

Energy 39 kcal Vitamin B2 0.4 mg Calcium 11 mg

Protein 1.54 g Vitamin B3B 4.0 mg Phosphorus 105 mg
Carbohydrates 7.62 g Vitamin B6B 0.097 mg Magnesium 15.0 mg
Fiber 1.45 g Folate 21.1 ug Iron 1.2 mg
Vitamin A - Vitamin C 3.0 mg Potasium 546 mg
Vitamin B1 0.1 mg Vitamin E 0.120 mg Zinc 0.73 mg

Composition per 100g of raw edible portion (Dried mushrooms)

Moisture 12.1 % Calcium 154.3 mg

Energy 279 kcal Phosphorus 1099.2 mg
Protein 19.3 g Magnesium 17.0 mg
Carbohydrates 53.4 g Iron 5.7 mg
Fiber 5.4 g Potasium 326.0 mg
MUSHROOM RECIPES
Mushroom Omelette

Ingredients Serves 3 to 4 as a main course

1/2 pound mushrooms, thinly sliced

4 tablespoons butter
1/4 cup chopped fresh chives or spring onions
1/4 cup chopped fresh parsley
1/4 cup heavy cream
Salt and pepper to taste
6 eggs lightly beaten

Method
In a pan, fry the mushrooms in 2 tablespoons of the butter. Cook until the liquid has
almost evaporated. Add the chives and parsley. Set aside. Blend the cream into the eggs.
Melt the remaining 2 tablespoons of butter in an omelette pan. Add the beaten eggs, salt,
and pepper. Allow the eggs to partially cook, and then add the mushroom mixture.
Quickly fold the omelette in half and transfer to warm plates.

Mushroom Sandwich

Ingredients

250 g oyster mushrooms

1 onion chopped
2 cloves garlic – crushed
3 medium sized tomatoes - sliced
Oil to fry
Salt and pepper to taste
1 loaf of bread
Margarine

Method

Wash the mushrooms, drain then slice thinly. Fry the onion in oil until tender. Add the
garlic and fry a further 2 minutes. Add the sliced mushrooms, fry for 5 minutes or until
cooked, stirring frequently. Add salt and pepper to taste. Remove from fire.
Spread margarine on the bread slices. Divide the mushrooms into portions and place on
half of the slices. Garnish with tomato slices. Cover with the other slice of bread. Serve
with tea.

Variation
Toast the sandwich in a sandwich maker.
Fried Mushrooms

Ingredients

500 g fresh oyster mushrooms

4 medium sized tomatoes
4 medium sized onions
2 bunches of dhania
3 green peppers
Salt and pepper to taste
Oil for frying

Method

Wash the mushrooms, drain and cut into pieces. Chop the onions, dhania, green pepper
and tomatoes. Fry the onions until soft. Add tomatoes, green pepper and dhania. Simmer
for 5 min. then add the mushrooms, stir and cook for a further 5 min. Season with salt
and pepper. Serve hot with ugali, chapati, rice, or matoke.

Mushrooms Samosa

Prepare fried mushrooms as in the preceding recipe.

Ingredients makes 12 samosas

Filling
250 g fried mushrooms
Oil for deep frying
Pastry
1 cup wheat flour
2 – 3 tablespoons oil
Water to make a stiff dough

Method

Sift the flour into a mixing basin. Add the water and work into stiff dough. Knead
thoroughly until the pastry is very smooth. Divide the pastry into 4 equal pieces. On a
chapatti board, roll each piece evenly into a circle of about 4 inches diameter. Spread
each piece evenly with oil. Using a sieve, sprinkle the circles thinly with flour. Place two
circles each on top of each other, floured side facing, so that a pile of circles is obtained.
Gently roll out the pile of circles into a large circle of about 8 - 9 inches diameter or the
size of the chapatti board. At the beginning, the pastry should sometimes be turned upside
down to keep all the circles of the same size. Using an iron girdle or a chapatti pan,
lightly fry the pastry on both sides without browning it. Large and small bubbles should
swell up the pastry to indicate when ready. Leave to cool slightly. Cut the pastry into 3
strips and peel off the pieces, which were rolled together, 12 strips of pastry should be
obtained.
To make the samosas

With one tablespoon of flour and water, prepare a thick paste and set aside. Form a cone
with each strip of pastry and fill them with 1 – 2 tablespoons of fried mushrooms. Close
the top with the flap of pastry sticking out, and stick down with the paste. Deep fry them
slowly in oil and drain off in a colander or on kitchen paper. Serve with wedges of lemon.
The fried mushrooms were used as a filling to make samosas.

Stewed Mushrooms

Ingredients
100 g dried oyster mushroom
2 medium sized tomatoes
2 onions
1 tablespoon Royco
Salt and pepper to taste
2 tablespoon peanut butter

Method
Wash and soak the mushrooms in cold water for 30 min or until well rehydrated. Boil the
mushrooms until well cooked. Chop the onions and fry in oil. Add tomatoes and cook
until soft. Add the mushrooms. Season with royco and salt. Add peanut butter or
groundnut sauce. If it is too thick, add a little water. Serve hot with chapatti, rice, or
ugali.

Boiled Mushroom and Offals

Ingredients
100 g dried mushrooms
250 g offals
100 g soya powder
½ litre milk
1 bunch dhania
Salt and pepper to taste

Method
Wash and soak mushrooms in cold water for about 30 min. Chop and boil the offal until
soft. Separately boil the mushrooms until soft. Add the boiled offals to the mushrooms
and continue cooking. Chop dhania and mix with the powdered soya. When the water is
almost dried, add the soya mixture and milk alternatively. Continue stirring until it boils
and forms a dropping consistency. Add salt to taste. Serve with ugali, rice, or matoke.
Creamed Mushrooms in Groundnut Sauce

Ingredients

100 g of dried mushrooms (or 250g fresh mushrooms)

4 tablespoons cream
2 tablespoons peanut butter (or groundnut paste)
Salt and pepper to taste

Method
Wash and soak the mushrooms in cold water for 30 min. If the mushrooms are fresh,
wash and cut into small pieces. Boil while covered till soft. Mix cream with ground paste.
When the water is almost completely evaporated, add the creamed mixture to the boiling
mushroom and mix well. Continue cooking for 5 more minutes. Serve with ugali, chapati,
or rice.

Mushroom Cake

Ingredients
1 cup whole meal flour 1 tsp cinnamon
1 tsp bicarbonate of soda 1 cup sultanas
1 cup brown sugar or ½ cup white sugar ½ cup oil
1 cup chopped groundnuts 4 eggs
1½ cup mushroom powder or 375 g fresh mushrooms finely chopped

Method

Sift flour, soda and cinnamon into a small bowl. Add sultanas, mushroom, nuts and sugar
and mix well. Beat the eggs and oil together with a fork and add to the mixture. Spread
mixture into a baking tin and bake at 350oF for 40 minutes. When cool, top with
sweetened cream or cheese if desired, and decorate with nuts.

Mushroom Savoury

Ingredients
100 g mushrooms 1 small onion
Oil for frying Salt and pepper
Rounds of hot buttered bread 3 stems of Parsley

Method

Wash the mushrooms, drain and chop into small pieces. Chop the onions and the parsley.
Fry the onions until soft. Add the mushrooms and parsley and fry for 10 minutes. Season
with salt and pepper. Pour into warm soufflé cases and garnish with parsley. Serve hot on
buttered toast.