Stir-Fries
Stir-Fried Tender Winter Melon with Wood Ear Mushrooms
Stir-fried tender winter melon with wood ear mushrooms is a light, refreshing, low-fat vegetarian dish. Winter melon, cool in nature, clears heat and promotes diuresis; wood ear mushrooms, neutral in nature, nourish blood and cleanse the intestines. With garlic and spring onion enhancing the flavour, the melon slices are crisp and sweet, while the mushrooms are chewy and smooth. This dish is perfect for dry or humid seasons, helping to hydrate the body and cleanse the digestive system.
Main Ingredients
- Tender winter melon 300-400g
- Dried wood ear mushrooms 10-15g (or rehydrated 80-100g)
- Garlic(sliced) 2-3 cloves
- Spring onion (cut into sections) 1 stalk
- Fresh ginger (julienned) 2 slices
- Salt to taste
- Light soy sauce ½ tbsp (approx. 8ml)
- Cooking oil as needed
- Cornstarch slurry a little
Steps
Soak dried wood ear mushrooms in cold or warm water for 2-3 hours until fully rehydrated. Remove the hard stems, tear into bite-sized pieces, rinse and drain. Peel the winter melon (leave a thin layer of green skin for extra texture), remove the seeds and pith, and slice into approx. 0.5cm thick slices. Slice the garlic, cut the spring onion into sections, and julienne the ginger.
Bring water to a boil, blanch the winter melon slices for about 1 minute until slightly translucent, then drain. (Blanching shortens the stir-frying time, keeping the melon crisp and preventing it from becoming mushy.)
Heat oil in a wok, add garlic and ginger, and sauté over low heat until fragrant. Add the wood ear mushrooms and stir-fry over medium heat for 1-2 minutes until fragrant.
Add the blanched winter melon slices, turn the heat to high, and stir-fry quickly for 2-3 minutes until the melon edges become translucent and tender. Season with salt and light soy sauce, toss to combine, garnish with spring onion sections, and serve immediately.
TCM Notes
Clears heat, promotes diuresis & reduces edema (core benefit of winter melon): Winter melon is over 96% water, rich in potassium and low in sodium – a natural diuretic that relieves summer heat, thirst, and edema. Cleanses the intestines & nourishes blood (core benefit of wood ear mushrooms): Wood ear mushrooms are known as "vascular scavengers" – their colloidal fibre helps absorb and expel intestinal impurities. They are also rich in iron, 30 times more than spinach. Supports healthy blood pressure & immunity: Low in fat and calories, winter melon is ideal for weight management; polysaccharides in wood ear mushrooms help boost immunity. Hydration & dietary fibre: This dish is rich in water and fibre, promoting intestinal motility and relieving constipation.
Suitable for：Those needing relief from summer heat, thirst, or edema Those on a low-fat, weight-loss diet Those with constipation or needing intestinal cleansing General population seeking a light, healthy diet
Not suitable for：Those with spleen-stomach deficiency-cold or diarrhea (Use with caution!): Winter melon is cool in nature – may worsen diarrhea and abdominal coldness. Add extra ginger to balance. Those with wind-cold colds (Use with caution): This dish is cooling – avoid during early-stage colds with chills. Those allergic to wood ear mushrooms (Avoid!): May cause rashes. Those with bleeding disorders (Use with caution): Wood ear mushrooms have anticoagulant properties – consume in moderation.
