Shiitake Mushroom, Cloud Ear and Broccoli Stir-Fry

Why people make this dish

Broccoli has been a dietary staple in Western cuisine for decades, but Western science has added an interesting reason for Cantonese cooks to use it even more: research published in recent years found that broccoli may help suppress H. pylori, the bacteria widely recognised as the primary driver of stomach ulcers and a significant risk factor for stomach cancer. Broccoli contains sulforaphane, a compound that activates protective enzymes in the body — and it is rich in antioxidants that support general cellular health.

Bro Niu was delighted by this research, because broccoli has always been a favourite — inexpensive, easy to cook, and reliably sweet-tasting, especially the imported varieties. Paired with the classic Cantonese combination of dried shiitake and cloud ear fungus, it becomes a particularly nourishing weeknight dish.

This is everyday home cooking, not medicine — but it is the kind of everyday home cooking that quietly does your body good.

Who it suits / who should be cautious

• Anyone with a history of stomach ulcers, gastritis, or interest in protecting stomach health
• Suitable for the whole family as a regular vegetable dish
• Also excellent for those focused on cancer prevention and immune support
• Blanch the broccoli quickly and stir-fry briefly — overcooking destroys the active sulforaphane compounds

Why these ingredients (the food-therapy logic)

• Broccoli (xi lan hua): A member of the cruciferous family, it contains sulforaphane and other antioxidants. Research has associated regular broccoli consumption with reduced risk of stomach, skin, lung, and breast cancers, and with activity against H. pylori. Brief blanching followed by quick stir-frying is the best way to preserve its protective compounds.
• Dried shiitake mushrooms (dong gu): A classic immunity-supporting ingredient in Chinese food therapy. Shiitake contain lentinan and other polysaccharides associated with immune modulation. They also add a deep umami flavour that anchors the dish.
• Cloud ear fungus (yun er): A mild, slightly gelatinous wood fungus traditionally valued for its ability to nourish blood, support blood circulation, and moisten the lungs. It adds a pleasant textural contrast.
• Carrot (hong luo bo): Adds colour, natural sweetness, and beta-carotene.
• Garlic and ginger: Aromatics that warm the stomach, enhance flavour, and contribute their own antimicrobial properties.

Ingredients (2–3 servings)

Ingredient	Amount	Notes
Broccoli	1 head	Cut into small florets
Carrot	1 section	Sliced
Dried shiitake mushrooms	6 small caps	Soaked until soft, stems removed
Cloud ear fungus (dried)	1 small handful	Soaked until soft
Garlic, minced	To taste
Fresh ginger, minced	To taste
Cooking oil	A little
Salt, light soy sauce, Shaoxing wine	To taste

Method

1. Soak dried shiitake mushrooms and cloud ear fungus in water until fully softened. Remove stems from mushrooms. Cut or tear large pieces of cloud ear into smaller pieces.
2. Cut broccoli into small florets and rinse well. Blanch briefly in boiling salted water until just barely tender — this takes only 1–2 minutes. Drain immediately.
3. Slice the carrot.
4. Heat a little oil in a wok over high heat. Add ginger and garlic and stir-fry briefly until fragrant.
5. Add carrot slices, mushrooms, and cloud ear. Stir-fry until fragrant and beginning to soften.
6. Return the blanched broccoli to the wok. Add a splash of Shaoxing wine and season with salt and soy sauce.
7. Toss everything together for 1–2 minutes and serve immediately.

Bro Niu’s tips

The key to preserving broccoli’s beneficial compounds is to keep the cooking brief: blanch quickly in boiling water, then stir-fry for only a minute or two. Overcooked broccoli loses much of its nutritional value. Vitamin A and vitamin C in broccoli are also associated with supporting immune function — during the early stages of a cold, try making a quick soup of broccoli and spring onion whites (cong bai) as a simple remedy.

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Published April 13, 2010 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.