Morel
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Major Growing Areas
Originally from China and the temperate zones of the Northern Hemisphere, morels are now widely grown in Yunnan and Sichuan in China, as well as in Europe and the Americas. Morels can be cultivated artificially or harvested in the wild.
Varieties
Also known as “Sponge Mushrooms”, “Dryland Fish” or “Hickory Chickens”, morels have an uneven surface. Their honeycomb-like wrinkled appearance resembles a lamb tripe, and that is why they are literally called “lamb tripe mushrooms” in Chinese. The morels commonly found in the market are all dried, so they must be soaked and cooked before we can eat them.
Nutritional Values
Rich in dietary fibre, morels provide various vitamins and minerals, especially iron, which aids in preventing iron-deficiency anaemia.
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| Per 100 g |
| Energy |
31 kcal |
| Dietary Fibre |
2.8 g |
| Vitamin D |
206 IU |
| Iron |
12.2mg |
| Potassium |
411mg |
| Zinc |
2 mg |
| Phosphorus |
194 mg |
| Selenium |
2.2 µg |
Buying and Cooking Tips
The best morels should be larger in size, with intact bodies, full caps, a clear and even honeycomb pattern, and tight, unbroken folds. The colour should be a natural shade of brown to dark brown, and the texture should be light and dry. A rare and prized edible fungus, morels are packed with nutrients and have a distinctive aroma. They are suitable not only for making soups but also for braising and stir-frying, making them a high-end ingredient in both Chinese and Western cuisine. Once soaked, morels should be cooked as soon as possible to prevent spoilage.
Fun Facts
Morels are often called one of the “world’s four great fungi”, alongside truffles, porcini and matsutake mushrooms. Note: Fresh morels contain trace amounts of hydrazine, a natural toxin, and thus must be thoroughly cooked and not eaten raw, or they may cause symptoms such as dizziness, nausea and arrhythmia.
Common Dishes:
Morel and Yam Soup; Chicken and Morel Soup; Braised Soybean Curd with Morels, etc.
"One serving of vegetables" is approximately equivalent to:
½ bowl of cooked morels
Note: One bowl = 250-300 ml
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