Sautéed Mushroom and Broccoli Stir-Fry
A flavorful stir-fry made with tender mushrooms and crisp broccoli, coated in a savory garlic sauce. Perfect as a side or main dish!
Ingredients (Serves 3-4)
- 300g broccoli, cut into florets
- 300g mushrooms, sliced (button, cremini, or shiitake)
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 1 tbsp soy sauce (or tamari for gluten-free)
- 1/2 tsp salt (adjust to taste)
- 1/4 tsp black pepper
- 1/2 tsp red pepper flakes (optional, for spice)
- 1 tsp sesame oil (for extra flavor, optional)
- 1 tbsp sesame seeds, for garnish
Instructions
1️⃣ Blanch the Broccoli
- Bring a pot of salted water to a boil.
- Add broccoli florets and blanch for 1-2 minutes until bright green.
- Drain and rinse with cold water to stop cooking. Set aside.
2️⃣ Sauté the Mushrooms
- Heat olive oil in a pan over medium heat.
- Add sliced mushrooms and cook for 4-5 minutes until golden brown.
- Stir in garlic, salt, and black pepper, and cook for 1 minute until fragrant.
3️⃣ Combine & Stir-Fry
- Add the broccoli to the pan.
- Pour in soy sauce and toss everything together.
- Cook for another 2-3 minutes, stirring frequently.
4️⃣ Finish & Serve
- Drizzle with sesame oil (if using).
- Sprinkle with red pepper flakes and sesame seeds.
- Serve warm as a side dish or over rice/noodles!
Tips & Variations
✔️ Make it a Meal: Add tofu, chicken, shrimp, or beef for protein.
✔️ Extra Crunch: Top with cashews, almonds, or peanuts.
✔️ Sweet & Savory: Add 1 tsp honey or brown sugar to balance flavors.
✔️ Low-Carb Option: Serve as-is or over cauliflower rice.
✔️ Spicy Kick: Use sriracha or chili oil instead of red pepper flakes.
Nutritional Info (Per Serving, Approximate)
- Calories: 140
- Protein: 5g
- Carbohydrates: 10g
- Fiber: 4g
- Fat: 9g
Health Benefits
✔️ Rich in Fiber – Supports digestion and gut health.
✔️ Packed with Antioxidants – Helps reduce inflammation.
✔️ Great for Heart Health – Olive oil and mushrooms support cholesterol balance.
✔️ Low-Calorie & Nutritious – A perfect light meal or side dish.
Q/A Section
❓ Can I make this ahead of time?
✅ Yes! Store in an airtight container in the fridge for up to 3 days.
❓ What can I serve it with?
✅ Serve with rice, quinoa, noodles, or grilled protein for a balanced meal.
❓ Can I use frozen broccoli?
✅ Yes! Just thaw and pat dry before cooking.
🔥 Enjoy your Sautéed Mushroom & Broccoli Stir-Fry! Let me know if you’d like any adjustments! 😊