🥦 Garlic Butter Stir-Fried Vegetables
🍽 Description:
This quick and colorful side dish is bursting with garlicky, buttery flavor. Crunchy carrots, tender broccoli, and umami-rich mushrooms are stir-fried to perfection in a savory garlic butter sauce with a splash of soy and sesame oil. It’s the perfect complement to any main course—or enjoy it on its own for a light, wholesome meal.
📝 Ingredients:
- 1 cup broccoli florets
- 1 cup mushrooms, sliced (button, cremini, or your choice)
- 1 large carrot, sliced diagonally
- 2 cloves garlic, minced
- 1 tbsp olive oil or butter (or a mix of both)
- 1 tbsp soy sauce
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp sesame oil (optional, for nutty depth)
🍳 Instructions:
- Prep your veggies:
Wash and cut all vegetables. Slice carrots thin so they cook evenly with the others. - Heat oil/butter:
In a large skillet or wok over medium-high heat, melt the butter or heat olive oil until shimmering. - Sauté garlic:
Add minced garlic and stir for 30 seconds until fragrant—don’t let it burn! - Add veggies:
Toss in carrots first and cook for 1–2 minutes. Then add broccoli and mushrooms. Stir-fry for 4–5 minutes, stirring often. - Season it:
Add soy sauce, salt, pepper, and sesame oil. Stir everything to coat well. - Cook to desired doneness:
Veggies should be crisp-tender. Cook a bit longer if you prefer softer texture. - Serve hot:
Great on its own, over rice, or as a side dish to grilled meats, tofu, or noodles.
👩🍳 Tips & Notes:
- Want more color? Add red bell pepper or snap peas.
- Add protein: Stir in tofu, shrimp, or leftover chicken.
- Low-sodium version: Use low-sodium soy sauce or coconut aminos.
- Texture tip: Don’t overcrowd the pan to avoid steaming the veggies.
🍴 Servings:
Serves 2–3 as a side dish or 1–2 as a light main
🔢 Nutritional Info (Per Serving, Approximate):
- Calories: 110–130 kcal
- Protein: 3g
- Carbs: 9g
- Fat: 8g
- Fiber: 3g
- Sugar: 4g
- Sodium: 450mg
Note: Using butter increases fat slightly, while olive oil adds more monounsaturated fats.
🌟 Benefits:
- High in fiber and antioxidants
- Supports immune health with garlic and broccoli
- Heart-healthy fats from olive oil or sesame oil
- Naturally gluten-free & vegetarian
- Quick 10-minute meal prep
❓Q & A
Q: Can I meal prep this dish?
A: Yes! It keeps well for 2–3 days in the fridge. Reheat gently to maintain texture.
Q: Can I use frozen vegetables?
A: Definitely. Just thaw and pat dry to prevent sogginess when stir-frying.
Q: How do I make it spicy?
A: Add a pinch of red pepper flakes, sriracha, or a splash of chili oil.
Q: What’s a good way to make it a full meal?
A: Serve it over quinoa, rice, or noodles, and top with a fried egg or grilled protein.
Would you like a printable version, a vegan stir-fry sauce alternative, or ideas for turning this into a complete bowl meal?