🍲 Sautéed Mushroom and Broccoli Stir-Fry
Description
This quick and healthy sautéed mushroom and broccoli stir-fry is a delicious way to enjoy fresh vegetables with minimal effort. It’s packed with umami flavor, has a slight crunch from the broccoli, and makes a perfect side dish or light main when served with rice or noodles.
Ingredients
- 300 grams of broccoli, cut into florets
- 300 grams of mushrooms, sliced (button, cremini, or shiitake work well)
- 2 tablespoons of olive oil
- 3 cloves garlic, minced
- 1 tablespoon soy sauce (or tamari for gluten-free)
- 1 teaspoon sesame oil (optional, for extra flavor)
- Salt and black pepper to taste
- 1 teaspoon grated fresh ginger (optional for added zing)
- 1 tablespoon water (to steam broccoli slightly)
- Sesame seeds or chopped green onions for garnish (optional)
Instructions
- Prepare the veggies: Wash and cut the broccoli into small florets. Clean and slice the mushrooms.
- Heat the oil: In a large skillet or wok, heat the olive oil over medium-high heat.
- Add aromatics: Sauté the minced garlic (and ginger, if using) for 30 seconds until fragrant.
- Cook broccoli: Add the broccoli and stir-fry for 2–3 minutes. Add 1 tablespoon of water and cover with a lid to steam slightly for 2 minutes.
- Add mushrooms: Uncover, then add mushrooms and continue stir-frying for another 5–6 minutes until mushrooms are tender and broccoli is bright green and crisp-tender.
- Season: Stir in the soy sauce and sesame oil. Toss to coat evenly. Season with salt and pepper to taste.
- Garnish and serve: Sprinkle with sesame seeds or green onions. Serve hot.
Notes
- You can swap olive oil with avocado oil or sesame oil.
- For a heartier dish, add tofu, tempeh, or a handful of cooked quinoa or noodles.
- Use a nonstick pan or wok for best results.
Tips
- Don’t overcook the broccoli—it should retain some crunch.
- For extra flavor, add a splash of rice vinegar or chili flakes.
- If you like a saucier stir-fry, double the soy sauce and add 1 tsp cornstarch dissolved in 2 tbsp water for a light glaze.
Servings
- Makes 2 main servings or 4 side servings.
Nutritional Info (per side serving, approximate)
- Calories: 120
- Protein: 4g
- Fat: 7g
- Carbohydrates: 11g
- Fiber: 4g
- Sugar: 3g
- Sodium: 400mg (depending on soy sauce used)
Health Benefits
- Broccoli is high in vitamins C, K, and fiber. It supports digestion and boosts immunity.
- Mushrooms provide antioxidants, vitamin D, and may support heart and brain health.
- Olive oil adds healthy monounsaturated fats.
Q&A
Q: Can I use frozen broccoli or mushrooms?
A: Yes, but thaw and pat dry them first to avoid excess moisture.
Q: Is this dish vegan and gluten-free?
A: It is vegan. For gluten-free, use tamari instead of soy sauce.
Q: What can I serve this with?
A: Rice, noodles, quinoa, or tofu all make great additions.
Q: How long does it keep in the fridge?
A: Store in an airtight container for up to 3 days. Reheat gently to preserve texture.
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