Morel Mushrooms: Wild Honeycomb Caps with Vitamin D & Iron in a 30-Calorie Serving
The forager’s prize—earthy, nutty morels give sauces and sautés a gourmet punch while supplying vitamin D2, fiber and 5 mg iron per half-cup cooked.
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What Are Morels?
Cone-shaped, honey-comb-pitted fungi from the genus **Morchella**, popping up in spring forests after rain. Commercially sold fresh or dried; false morels (*Gyromitra*) are toxic look-alikes.
Nutrition (100 g raw)
|Calories|Protein|Carbs|Fiber|Fat|Vit D|Iron|
|---|---|---|---|---|---|---|
|31 kcal|3.1 g|5.1 g|2.8 g|0.6 g|5 µg (25 %)|12 mg (67 %)|
Benefits
- **Vitamin D2** supports bone health for plant-based diets.
- Rich **iron & copper** aid oxygen transport.
- β-glucan fiber and phenolics act as antioxidants.
Drawbacks
- Must be **cooked thoroughly**; raw morels cause GI upset.
- False morels are poisonous—buy from trusted sources.
- Seasonal & pricey; flavour diminishes with long storage.
Flavour & Texture
Deep **earthy-nutty umami**; sponge-like caps absorb sauces, yet stay pleasantly chewy.
Culinary Uses & Storage
- Sauté in butter/olive oil, splash of cream & thyme over pasta.
- Dry morels: soak 20 min; use liquor in risotto.
- Store fresh, loose, paper bag → fridge 2–3 days; dried, airtight ≤ 2 years.
- 1. Morel Mushrooms
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