Black Fungus & Yam

Name: Black Fungus & Yam
Cook time: 15 min
Total time: 15 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#vegetarian

#low_sugar

#iron

#under_30

A crisp stomach-friendly veggie — crunchy yam with iron-rich black fungus; low-fat, low-sugar and nourishing.

MumEat recipe

✨

Nutritional Highlights

🍊

51%

DAILY RDI

Vitamin C

43.1mg

🩸

29%

DAILY RDI

Iron

7.8mg

🌿

DAILY RDI

Folate

39.5µg

+ 3 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Black fungus with yam is a crisp stomach-friendly, iron-rich veggie in pregnancy.

🔬 Modern Science

Black fungus is high in plant iron; yam gives digestible starch and mucoproteins — low-fat, low-sugar, with vitamin-C pepper to aid iron uptake.

⚠️Moderate evidence

🍳

Instructions

3 steps

Peel and slice yam (soak); soak and blanch fungus.

💡戴手套切山药防痒。

Sauté garlic, stir-fry yam and fungus.

Add bell pepper and salt, quick-fry.

🌿

Full Nutrition Breakdown

⚡Zinc

5%(0.6mg)

🦴Calcium

4%(35.2mg)

🌿Folate

7%(39.5µg)

Iron

29%(7.8mg)

Protein

4%(3.1g)

Vitamin C

51%(43.1mg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] USDA FoodData Central. Mushrooms, wood ear.

Wood ear fungus is a notable plant iron and fiber source.

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