Broccoli and Mushroom Stir Fry Recipe

Introduction

If you’re looking for a healthy and tasty side dish or a light meal, this Broccoli and Mushroom Stir Fry is the perfect recipe! The crisp-tender broccoli and earthy mushrooms are stir-fried together in a savory, umami-packed sauce. This dish is full of vibrant vegetables, making it both satisfying and nutritious. It’s quick to prepare, packed with nutrients, and can be served on its own or as a side to rice, noodles, or your favorite protein.

Ingredients (Serves 4)

• 2 cups broccoli florets
• 1 cup sliced mushrooms (button mushrooms or cremini)
• 1 medium onion, thinly sliced
• 2 tablespoons olive oil (or vegetable oil)
• 2 cloves garlic, minced
• 1 tablespoon ginger, freshly grated or minced
• 1 tablespoon soy sauce (or tamari for gluten-free)
• 1 tablespoon oyster sauce (or mushroom stir-fry sauce for vegetarian)
• 1 tablespoon rice vinegar or lemon juice
• 1 tablespoon sesame oil
• 1/2 teaspoon chili flakes (optional, for heat)
• Salt and pepper, to taste
• 1 tablespoon sesame seeds (optional, for garnish)
• 1 tablespoon chopped fresh cilantro (optional, for garnish)

Instructions

1. Prepare the Vegetables:

Wash and cut the broccoli into florets. If the broccoli stalks are thick, peel them and slice into thin rounds. Clean and slice the mushrooms. Thinly slice the onion. Mince the garlic and grate or mince the ginger.

2. Heat the Pan:

In a large wok or skillet, heat the olive oil over medium-high heat.

3. Stir Fry the Aromatics:

Add the sliced onions to the pan and stir-fry for about 2 minutes, until they begin to soften. Add the garlic and ginger to the pan, and stir-fry for another 30 seconds until fragrant.

4. Cook the Vegetables:

Add the broccoli florets to the pan and stir-fry for 3-4 minutes, until they begin to turn bright green and are slightly tender. Add the mushrooms to the pan and continue stir-frying for another 4-5 minutes, until the mushrooms have softened and released their moisture.

5. Add the Sauce:

Stir in the soy sauce, oyster sauce, rice vinegar (or lemon juice), sesame oil, and chili flakes (if using). Toss the vegetables in the sauce until everything is evenly coated. Cook for another 2 minutes, allowing the sauce to slightly reduce and coat the vegetables.

6. Season to Taste:

Taste the stir-fry and adjust the seasoning with salt and pepper, as needed.

7. Garnish and Serve:

Once the vegetables are cooked to your desired tenderness, remove the pan from the heat. Garnish with sesame seeds and fresh cilantro, if desired. Serve immediately as a side dish or over rice or noodles for a complete meal.

Optional Variations:

• Protein: You can add cooked chicken, tofu, or shrimp for a more filling meal.
• Vegetarian/ Vegan: If you prefer a vegan dish, make sure to use vegetable-based oyster sauce or skip it and use extra soy sauce.
• Spicy: Add sliced fresh chili peppers or a dash of hot sauce to the stir-fry for extra heat.

Health Benefits:

This dish is a nutritional powerhouse, packed with vitamins and minerals:

• Broccoli: High in vitamin C, vitamin K, fiber, and antioxidants, which help support the immune system, improve digestion, and protect against inflammation.
• Mushrooms: Low in calories but rich in nutrients like vitamin D, B vitamins, and minerals like potassium and selenium. They also provide immune-boosting properties.
• Garlic & Ginger: Known for their anti-inflammatory and immune-boosting effects, these ingredients add flavor while also promoting overall health.
• Sesame oil: A healthy fat that provides omega-6 fatty acids, antioxidants, and has anti-inflammatory properties.

Nutritional Information (per serving):

• Calories: 120-150
• Protein: 4g
• Carbohydrates: 12g
• Fat: 9g
• Fiber: 3g
• Sodium: 400mg

*Note: Nutritional values may vary depending on ingredient brands and specific measurements.*

Conclusion:

This Broccoli and Mushroom Stir Fry is a quick, nutritious, and delicious dish that’s perfect for any meal. Whether you’re looking for a healthy side or a light main dish, this recipe is a great option to add more vegetables to your diet. With its savory flavors and simple ingredients, it’s a dish that will surely become a regular part of your weekly meal rotation.

Enjoy this easy, healthy stir-fry and feel free to get creative with the ingredients!

Lovers of this Recipe:

• Vegetable lovers: Anyone who enjoys fresh, vibrant vegetables and hearty stir-fry dishes.
• Healthy eaters: Ideal for those looking to maintain a balanced, nutritious diet.
• Asian cuisine fans: Perfect for anyone who loves simple, flavorful Asian-inspired dishes.
• Quick meal enthusiasts: Those who appreciate easy-to-make dishes that don’t compromise on flavor.