Mushroom Broccoli stirr fry
Mushroom Broccoli Stir-Fry — a quick, flavorful, plant-based dish that works great as a side or light main. It’s naturally gluten-free, vegan-friendly (or easily adaptable), and packed with antioxidants and fiber.
Total Time ⌚
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Servings: 2 (as main), 3–4 (as side)
Ingredients:
2 cups broccoli florets
1½ cups mushrooms, sliced (button, cremini, or shiitake work well)
2 tbsp oil (sesame oil for flavor or avocado/olive oil)
2–3 garlic cloves, minced
1 tsp ginger, minced or grated
2 tbsp low-sodium soy sauce (or tamari for gluten-free)
1 tbsp rice vinegar or lemon juice
1 tsp maple syrup or honey (optional)
½ tsp red pepper flakes (optional, for heat)
1–2 tbsp water (as needed for steam)
Toasted sesame seeds & green onions, for garnish
Notes & Tips:
Mushroom tips: Don’t overcrowd the pan so they can brown, not steam.
Make it a meal: Serve over quinoa, rice, or noodles. Add tofu or tempeh for protein.
Crunch factor: Add cashews or peanuts at the end for texture.
Oil-free option: Use a non-stick pan and sauté with water or broth.
Flavor boost: Add a splash of hoisin or a drizzle of chili oil for richness.
Instructions:
1. Prep Veggies: Wash and chop broccoli into bite-sized florets. Slice mushrooms evenly. Mince garlic and ginger.
2. Stir-Fry: Heat olive oil in a large pan or wok over medium-high heat. Add garlic and ginger; sauté for 30 seconds until fragrant.
3. Add Mushrooms: Toss in mushrooms and cook for 3–4 minutes until they begin to brown and soften.
4. Add Broccoli: Stir in broccoli and cook for 2 minutes. Add 1–2 tbsp water and cover for 2–3 minutes to steam until just tender.
5. Season: Uncover and add soy sauce, rice vinegar, sweetener (if using), and red pepper flakes. Stir-fry another 1–2 minutes to coat.
6. Serve: Remove from heat and garnish with sesame seeds and green onions.
Nutritional Information
Calories: ~100 kcal
Protein: 4g
Fat: 6g
Carbs: 10g
Fiber: 3g
Sugars: 2g
Sodium: ~400mg
❓ Frequently asked questions
Q: Can I use frozen bro ccoli?
A: Yes, just thaw and pat dry before adding, or steam it slightly ahead of time to reduce water content.
Q: Which mushrooms work best?
A: Cremini and shiitake offer great umami, but white button mushrooms work fine too.
Q: How do I store leftovers?
A: Keep in an airtight container in the fridge for up to 3 days. Reheat in a pan or microwave with a splash of water.
Q: Is it good for meal prep?
A: Absolutely — it stores and reheats well. Keep the stir-fry separate from grains for best texture.