Recipe for Chinese-Style Wood Ear Mushroom Salad: A TikTok Hit Thats Easy, Low-Calorie, and Deliciously Crunchy Without Guilt

The dish has become viral, flooding social media feeds on both TikTok and Instagram. The "Chinese-Style Wood Ear Mushroom Salad" is a bold-flavored appetizer, fragrant with sesame oil and offering a satisfyingly crunchy texture. We delve into the origins of this trend, share an easy yet authentic recipe that tastes as if you traveled to China, and explore the remarkable health benefits of wood ear mushrooms.

Why has the "Wood Ear Mushroom Salad" captured the hearts of social media users?

The popularity of the Chinese-Style Wood Ear Mushroom Salad, known in Chinese as "Liangban Mu'er," began on Douyin (Chinese TikTok) and spread to Thailand through ASMR-style videos. Creators showcased the crunchy texture of wood ear mushrooms alongside vibrant chili and garlic, creating an enticing visual and auditory experience.

Beyond the sounds and appearance, the main driver behind this dish's popularity is the “spicy clean eating” trend. It’s a very low-calorie, low-fat dish (when sesame oil is used sparingly), perfect for those dieting but tired of bland food. This has led to rapid sharing among health enthusiasts who crave bold flavors.

The benefits of wood ear mushrooms (Wood Ear Mushroom): an affordable superfood.

Before sharing the recipe, let's look at the star ingredient's benefits. Wood ear mushrooms aren’t just crunchy; they are packed with medicinal properties from traditional Chinese medicine and modern nutrition.

1. Aids digestion and detoxifies the intestines: Wood ear mushrooms are rich in fiber, promoting bowel movements and absorbing toxins lingering in the intestines.
2. Nourishes blood and heart health: They contain high iron levels, supporting blood health, and compounds that reduce blood viscosity, improving circulation and lowering heart disease risk.
3. Low in calories, ideal for weight loss: 100 grams provide only about 20-30 kilocalories, helping you feel full longer without gaining weight.
4. Lowers cholesterol: Regular consumption can reduce bad (LDL) cholesterol in the blood.

Here’s the recipe for "Chinese-Style Wood Ear Mushroom Salad."

The secret to this recipe's deliciousness lies in the mushrooms’ coolness and crunch, combined with the distinctive aroma of Chinese black vinegar (jig cho) and sesame oil.

Main ingredients

• 300 grams of black wood ear mushrooms (fresh or soaked dried)
• 1–2 tablespoons finely minced garlic
• 5–7 sliced red chili peppers (adjust spiciness to taste)
• Coriander leaves (for garnish)
• Sliced green onions

Dressing ingredients

• 2 tablespoons light soy sauce
• 1.5 tablespoons jig cho (Chinese sour sauce); if unavailable, fermented vinegar can be used
• 1/2 tablespoon sugar (to balance sourness and saltiness)
• 1 tablespoon sesame oil
• 1 tablespoon Chinese chili oil (optional)
• A pinch of salt

Preparation steps

1. Clean the wood ear mushrooms thoroughly, trim off the tough stems, and cut into bite-sized pieces.
2. Bring water to a rolling boil, blanch the mushrooms for 2–3 minutes (avoid overcooking to prevent sogginess), then immediately plunge into ice-cold water. This crucial step keeps the mushrooms crisp.
3. Mix soy sauce, jig cho, sugar, sesame oil, and salt in a bowl, stirring until the sugar dissolves.
4. Drain the mushrooms well and toss them in the dressing bowl with minced garlic and sliced chili peppers.
5. Serve on a plate, garnished with green onions and coriander, ready to enjoy.

The Chinese-Style Wood Ear Mushroom Salad is more than a fleeting trend; it’s an appealing choice for those seekinga healthy dishthat’s flavorful, simple to make, budget-friendly, and nutritionally complete. If you're managing your weight or aiming to care for your digestive health, try this recipe—you’ll find it irresistibly crunchy and delicious.