Looking for a nutritious and easy-to-make meal that’s perfect for busy weeknights? This Broccoli and Mushroom Stir Fry is a fantastic choice. Full of vibrant colors, rich flavors, and loaded with vitamins and antioxidants, it’s a great option when you’re craving a wholesome, plant-based dish. Whether you’re serving it as a side or a main course, this stir fry is sure to satisfy your taste buds and provide essential nutrients for a healthy lifestyle.
Why You’ll Love This Recipe
- Fast and Simple: Ready in less than 30 minutes, perfect for busy evenings.
- Nutritious: Packed with fiber, antioxidants, and vitamins.
- Versatile: Ideal as a main dish or side, with options for customization.
- Diet-Friendly: Offers vegan and gluten-free alternatives.
Ingredients
Here’s what you’ll need for this tasty and nutritious stir fry:
Vegetables
- Broccoli: 2 cups, cut into florets
- Mushrooms: 1 cup, sliced (button, cremini, or shiitake mushrooms work well)
- Garlic: 3 cloves, minced
- Ginger: 1-inch piece, finely chopped
- Onion: 1 medium, thinly sliced
- Bell Peppers (optional): 1, sliced for added crunch and color
Sauce
- Soy Sauce: 3 tablespoons (use tamari for a gluten-free version)
- Oyster Sauce: 1 tablespoon (optional, omit for vegan)
- Sesame Oil: 1 tablespoon
- Cornstarch: 1 teaspoon, dissolved in 2 tablespoons of water (to thicken the sauce)
- Vegetable Stock: 2 tablespoons
- Sugar: 1 teaspoon (optional, to balance the flavors)
Garnish
- Sesame Seeds: 1 teaspoon, toasted
- Spring Onions: 2, chopped
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Instructions
Step 1: Prep the Ingredients
Start by washing and cutting the broccoli into small florets. Slice the mushrooms and bell peppers (if you’re using them). Mince the garlic and chop the ginger and onion.
Step 2: Make the Sauce
In a small bowl, whisk together the soy sauce, oyster sauce (if using), sesame oil, vegetable stock, sugar, and cornstarch slurry. Set aside to ensure the sauce thickens perfectly as it cooks.
Step 3: Stir Fry the Vegetables
Heat a large wok or skillet over medium-high heat. Add a tablespoon of oil to the pan. Once hot, toss in the garlic, ginger, and onion. Stir-fry for 1-2 minutes until the mixture becomes fragrant.
Next, add the broccoli florets and sliced mushrooms (and bell peppers, if you prefer them). Stir-fry for about 4-5 minutes, ensuring the vegetables remain tender-crisp.
Step 4: Add the Sauce
Pour the prepared sauce over the stir-fried vegetables. Toss everything together, making sure each piece of vegetable is well-coated with the sauce. Let it cook for another 2-3 minutes, allowing the sauce to thicken and become glossy.
Step 5: Serve and Garnish
Transfer the stir-fry to a serving dish. Garnish with toasted sesame seeds and chopped spring onions for an added crunch and flavor boost.
Serving Suggestions
- As a Main Dish: Pair it with steamed jasmine rice, quinoa, or noodles for a wholesome meal.
- As a Side Dish: Serve alongside grilled chicken, tofu, or fish for a balanced plate.
- For a Protein Boost: Add tofu, tempeh, or shrimp to make it a more filling meal.
Health Benefits
This Broccoli and Mushroom Stir Fry is not only delicious but also a nutritional powerhouse. Let’s dive into the health benefits:
- Broccoli: Rich in vitamin C, vitamin K, and fiber, this vegetable boosts immunity and supports digestion.
- Mushrooms: Packed with antioxidants, mushrooms are known to enhance heart health and immunity.
- Garlic and Ginger: Both of these ingredients are known for their anti-inflammatory and antibacterial properties, helping to reduce inflammation in the body.
Tips for Perfect Stir Fry
- High Heat: Stir fry on high heat to maintain the vegetables’ vibrant colors and crunch.
- Don’t Overcook: Keep the broccoli tender-crisp for the best texture.
- Prep in Advance: Chop and prepare all ingredients before cooking. Stir fry comes together quickly, and having everything ready will make the process smoother.
Conclusion
This Broccoli and Mushroom Stir Fry is a delicious, healthy, and easy-to-make dish that’s perfect for anyone looking to enjoy a veggie-packed meal. Whether you’re short on time or just craving a light, flavorful dish, this stir fry delivers on taste and nutrition. It’s perfect for both novice cooks and seasoned kitchen pros alike.
Serving and Storage Tips
Serving Tips
- Pairing Suggestions: Serve the stir fry over steamed rice, brown rice, or quinoa for a complete, nutritious meal.
- As a Filling: Use it as a filling for lettuce wraps, or serve it alongside dumplings for an Asian-inspired meal.
- Toppings for Extra Flavor: Add a sprinkle of crushed peanuts or cashews for a satisfying crunch. For extra heat, drizzle a little sriracha or chili oil over the top.
Storage Tips
- Refrigerating: Store leftovers in an airtight container in the fridge. For best results, eat within 3-4 days.
- Reheating: Warm the stir fry on medium heat in a skillet, adding a splash of water or vegetable stock to rehydrate the sauce and prevent sticking.
Freezing:
This stir fry can be frozen, but note that the texture of broccoli may soften after thawing. Store in a freezer-safe container or resealable bag, removing as much air as possible. It will last in the freezer for up to 2 months. When ready to eat, thaw overnight in the fridge and reheat on the stovetop or microwave.
Pro Tip for Meal Prep
Batch Cooking: Consider doubling the recipe and portioning it out for quick meals throughout the week.
Separate Sauces: If you’re storing the stir fry for longer periods, store the sauce and vegetables separately to maintain their texture and flavor.
This stir fry’s versatility in terms of both serving and storing makes it a great option for busy households or meal prep enthusiasts. Whether you’re enjoying it fresh or saving it for later, it’s always a hit!
Broccoli and Mushroom Stir Fry
Ingredients
- 2 cups broccoli florets
- 1 cup mushrooms, sliced (button, cremini, or shiitake)
- 3 cloves garlic, minced
- 1 inch piece ginger, finely chopped
- 1 medium onion, thinly sliced
- 1 bell pepper (optional), sliced for added color and crunch
- 3 tablespoons soy sauce (use tamari for gluten-free)
- 1 tablespoon oyster sauce (optional, skip for vegan)
- 1 tablespoon sesame oil
- 1 teaspoon cornstarch dissolved in 2 tablespoons of water
- 2 tablespoons vegetable stock
- 1 teaspoon sugar (optional, to balance flavors)
- 1 teaspoon sesame seeds toasted, for garnish
- 2 spring onions chopped, for garnish
Instructions
- Wash and cut the broccoli and mushrooms. Mince the garlic and ginger, and slice the onion and optional bell peppers.
- In a small bowl, whisk together soy sauce, oyster sauce, sesame oil, vegetable stock, sugar, and cornstarch slurry.
- Heat a large wok or skillet over medium-high heat. Add 1 tablespoon of oil. Add garlic, ginger, and onion, and stir-fry for 1-2 minutes until fragrant.
- Add the broccoli florets and mushrooms (and bell peppers if using). Stir-fry for 4-5 minutes until tender-crisp.
- Pour the sauce over the vegetables and stir well to coat. Cook for another 2-3 minutes until the sauce thickens and the vegetables are evenly glazed.
- Transfer the stir fry to a serving dish. Garnish with toasted sesame seeds and chopped spring onions.
Notes
Nutrition
Frequently Asked Questions
1. Can I use frozen broccoli for this recipe?
Yes, frozen broccoli can work in this stir fry. However, it’s best to thaw and dry the broccoli before cooking to avoid excess moisture in the stir fry. While fresh broccoli gives the best texture, frozen broccoli is a convenient option.
2. How can I make this recipe gluten-free?
To make this stir fry gluten-free, simply swap the soy sauce for tamari or coconut aminos. If you’re using oyster sauce, ensure that it’s gluten-free, or skip it altogether.
3. What can I use as a substitute for mushrooms?
If you prefer not to use mushrooms, consider substituting them with zucchini, snap peas, or carrots. These vegetables have a similar texture and absorb the sauce well, ensuring a flavorful dish.
4. Can I make this stir fry ahead of time?
While you can prep the vegetables and sauce ahead of time, it’s best to stir-fry them fresh to maintain the vegetables’ vibrant colors and crunch.
Pin Recipe
- Author: Beth
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 4 servings
Category: Side Dish, Main Dish
Method: Stir-Fry
Cuisine: Asian