Organic Morel Mushroom
Morchella esculentaClinical Encyclopedia
Organic Morel Mushroom provides 31 kcal, 3.1g of protein, 6.3g of carbohydrates, and 3.5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Morel mushrooms are a highly sought-after delicacy known for their unique flavor and texture. They are low in calories and rich in nutrients, making them a popular choice among health-conscious individuals.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed sautéed, grilled, or added to soups and sauces. Always ensure they are thoroughly cooked.
Smart Selection & Storage
Choose firm, dry morels with a rich color and no signs of decay or moisture.
Store in a paper bag in the refrigerator and consume within a week for best quality.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
A powerful antioxidant that protects cells from damage.
"Morel mushrooms are highly prized in culinary circles and can fetch high prices in markets due to their seasonal availability."
Myths vs Realities
Healthy Recipes
Morel Mushroom Quinoa Salad
A refreshing salad combining the earthy flavors of morel mushrooms with protein-packed quinoa and vibrant vegetables.
- 1 cup cooked quinoa
- 1 cup fresh organic morel mushrooms, cleaned and sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup diced cucumber
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a skillet, heat olive oil over medium heat and sauté the morel mushrooms until golden brown.
- 2. In a large bowl, combine cooked quinoa, sautéed morels, cherry tomatoes, and cucumber.
- 3. Drizzle with lemon juice, season with salt and pepper, and toss well before serving.
Creamy Morel Mushroom Soup
A velvety soup that highlights the unique flavor of morel mushrooms, perfect for a light yet satisfying meal.
- 2 cups fresh organic morel mushrooms, cleaned and chopped
- 1 medium onion, diced
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 cup coconut milk
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a pot, heat olive oil and sauté onions and garlic until translucent.
- 2. Add chopped morels and cook for another 5 minutes before pouring in the vegetable broth.
- 3. Simmer for 15 minutes, then blend the soup until smooth and stir in coconut milk. Season with salt and pepper.
Morel Mushroom and Spinach Stuffed Chicken Breast
Juicy chicken breasts stuffed with a savory mixture of morel mushrooms and spinach, baked to perfection.
- 4 boneless chicken breasts
- 1 cup fresh organic morel mushrooms, chopped
- 2 cups fresh spinach
- 1/2 cup ricotta cheese
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a skillet, heat olive oil and sauté morel mushrooms until soft, then add spinach until wilted.
- 3. Mix in ricotta cheese, season with salt and pepper, and stuff the mixture into each chicken breast. Bake for 25-30 minutes.
Morel Mushroom and Asparagus Risotto
A creamy risotto featuring tender morel mushrooms and asparagus, perfect for a nutritious dinner.
- 1 cup Arborio rice
- 1 cup fresh organic morel mushrooms, sliced
- 1 cup asparagus, chopped
- 4 cups vegetable broth
- 1/2 cup white wine
- 1/4 cup grated Parmesan cheese
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a saucepan, heat vegetable broth and keep it warm.
- 2. In a separate pan, sauté morel mushrooms and asparagus in olive oil until tender, then add Arborio rice.
- 3. Pour in white wine and stir until absorbed. Gradually add warm broth, stirring continuously until rice is creamy. Stir in Parmesan cheese and season.
Morel Mushroom Tacos with Avocado Salsa
Delicious tacos filled with sautéed morel mushrooms and topped with a fresh avocado salsa for a healthy twist.
- 8 small corn tortillas
- 2 cups fresh organic morel mushrooms, sliced
- 1 avocado, diced
- 1/2 cup diced tomatoes
- 1/4 cup chopped cilantro
- 1 tablespoon lime juice
- Salt and pepper to taste
- 1. In a skillet, sauté morel mushrooms until golden brown.
- 2. In a bowl, combine avocado, tomatoes, cilantro, lime juice, salt, and pepper to make the salsa.
- 3. Warm the tortillas, fill them with morel mushrooms, and top with avocado salsa before serving.
Morel Mushroom and Lentil Stew
A hearty stew packed with protein-rich lentils and the rich flavor of morel mushrooms, perfect for a cozy meal.
- 1 cup dried lentils, rinsed
- 2 cups fresh organic morel mushrooms, chopped
- 1 medium onion, diced
- 2 carrots, diced
- 4 cups vegetable broth
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a pot, heat olive oil and sauté onions and carrots until soft.
- 2. Add morel mushrooms and lentils, then pour in vegetable broth.
- 3. Simmer for 30-40 minutes until lentils are tender. Season with salt and pepper.
Morel Mushroom and Zucchini Fritters
Crispy fritters made with morel mushrooms and zucchini, served with a yogurt dipping sauce for a healthy snack.
- 1 cup fresh organic morel mushrooms, finely chopped
- 1 medium zucchini, grated
- 1/2 cup whole wheat flour
- 1 egg
- 1/4 cup Greek yogurt
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, combine morel mushrooms, grated zucchini, flour, egg, salt, and pepper to form a batter.
- 2. Heat olive oil in a skillet and drop spoonfuls of the batter to fry until golden brown on both sides.
- 3. Serve with a side of Greek yogurt for dipping.
Morel Mushroom and Cauliflower Rice Bowl
A nutritious bowl featuring sautéed morel mushrooms over cauliflower rice, topped with fresh herbs and a drizzle of tahini.
- 2 cups cauliflower rice
- 1 cup fresh organic morel mushrooms, sliced
- 1 tablespoon tahini
- 1 tablespoon olive oil
- 1/4 cup chopped parsley
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and sauté morel mushrooms until tender.
- 2. In a separate pan, lightly sauté cauliflower rice until warmed through.
- 3. Assemble the bowl with cauliflower rice, topped with morel mushrooms, parsley, and a drizzle of tahini.
Morel Mushroom and Egg Breakfast Scramble
A protein-packed breakfast scramble featuring morel mushrooms, eggs, and fresh herbs for a healthy start to your day.
- 4 large eggs
- 1 cup fresh organic morel mushrooms, sliced
- 1/4 cup chopped chives
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and sauté morel mushrooms until soft.
- 2. Whisk eggs in a bowl, then pour over the mushrooms and cook, stirring gently until eggs are set.
- 3. Stir in chives, season with salt and pepper, and serve warm.
Morel Mushroom and Chickpea Salad
A protein-rich salad combining morel mushrooms and chickpeas with a zesty lemon dressing for a satisfying meal.
- 1 can chickpeas, drained and rinsed
- 1 cup fresh organic morel mushrooms, sliced
- 1/2 cup diced bell pepper
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a skillet, sauté morel mushrooms until golden brown.
- 2. In a large bowl, combine chickpeas, sautéed mushrooms, and diced bell pepper.
- 3. Drizzle with olive oil and lemon juice, season with salt and pepper, and toss to combine.
Frequently Asked Questions (FAQ)
Are morel mushrooms safe to eat?
Yes, but they must be cooked before consumption to avoid gastrointestinal issues.
How do you clean morel mushrooms?
Gently brush off dirt and rinse quickly under cold water, avoiding soaking.
What do morel mushrooms taste like?
They have a rich, earthy flavor with a unique, meaty texture.
Can you eat morel mushrooms raw?
No, raw morels can cause stomach upset and should always be cooked.
Where can I find morel mushrooms?
They are typically found in wooded areas during spring, often near elm, ash, or apple trees.
How should I store fresh morel mushrooms?
Keep them in a paper bag in the refrigerator for up to a week.
Are morel mushrooms nutritious?
Yes, they are low in calories and high in vitamins and minerals.
What dishes can I make with morel mushrooms?
They are excellent in risottos, pasta dishes, and as a topping for meats.