Sautéed Mushroom and Broccoli Stir-Fry

📝 Description:

This quick and vibrant stir-fry is a plant-based powerhouse packed with flavor, color, and nutrition. Earthy mushrooms and crisp-tender broccoli are sautéed in a savory garlic-soy glaze, making it a perfect side dish or meatless main served with rice or noodles. It’s simple, healthy, and ready in under 20 minutes!

🧄 Ingredients for Sautéed Mushroom and Broccoli Stir-Fry

• 2 tbsp vegetable oil (or sesame oil for extra flavor)

• 3 cups broccoli florets

• 2 cups mushrooms (cremini, button, or shiitake), sliced

• 3 garlic cloves, minced

• 1 tsp fresh ginger, grated (optional)

• 2 tbsp soy sauce (low sodium if preferred)

• 1 tbsp oyster sauce (optional for umami boost; skip for vegan)

• 1 tsp cornstarch mixed with 2 tbsp water (slurry)

• 1 tsp sesame seeds (optional garnish)

• Salt & pepper to taste

• Chili flakes (optional for heat)

🍳 Instructions:

1. Prep Veggies: Wash and cut broccoli into small florets. Slice mushrooms evenly.

2. Blanch Broccoli (Optional): Boil broccoli for 1–2 minutes, then transfer to ice water to keep it vibrant and crisp-tender. Drain well.

3. Sauté Mushrooms: In a large skillet or wok, heat 1 tbsp oil over medium-high heat. Add mushrooms and cook 5–6 minutes until golden and moisture evaporates. Remove and set aside.

4. Cook Broccoli: Add another tbsp oil to the pan. Toss in broccoli, cook for 2–3 minutes until slightly charred but crisp.

5. Add Garlic & Ginger: Stir in garlic and ginger. Sauté for 30 seconds until fragrant.

6. Combine & Sauce: Return mushrooms to the pan. Pour in soy sauce, optional oyster sauce, and chili flakes. Stir well.

7. Thicken: Add cornstarch slurry. Stir until sauce thickens and coats the vegetables.

8. Finish & Serve: Sprinkle with sesame seeds and serve hot over steamed rice or noodles.

🍴 Servings:

Serves 2–3 as a main dish, or 4 as a side.

💡 Notes:

• Use a mix of mushrooms (shiitake, oyster, baby bella) for varied texture and flavor.

• Don’t overcrowd the pan—sauté in batches if needed.

• Blanching broccoli helps with faster stir-frying and better color.

• Add a splash of rice vinegar or lime juice for a tangy finish.

• Can be doubled easily for meal prep.

🔪 Tips:

• High heat is key—stir-fry quickly to retain crunch and color.

• If vegan, skip oyster sauce or use a mushroom-based alternative.

• For protein, toss in tofu, tempeh, or edamame.

• Drizzle a little toasted sesame oil at the end for an aromatic kick.

🥦 Nutritional Info (Per Serving – Based on 3 Servings):

• Calories: ~140 kcal

• Protein: 5g

• Fat: 8g

• Carbohydrates: 12g

• Fiber: 4g

• Sugars: 3g

• Sodium: ~550mg

(Varies with sauces and oil used)

🌟 Benefits:

• Low-calorie, high-fiber dish that supports digestion.

• Rich in antioxidants (from broccoli and mushrooms).

• Boosts immunity with garlic and ginger.

• Easy and adaptable for vegetarian, vegan, or gluten-free diets.

❓ Q/A:

Q: Can I use frozen broccoli?
A: Yes, just thaw and pat dry before stir-frying to avoid sogginess.

Q: Can I make this ahead of time?
A: Yes, but it’s best enjoyed fresh. Reheat in a skillet to retain texture.

Q: What can I serve this with?
A: Rice, quinoa, soba noodles, or inside a wrap.

Q: How do I store leftovers?
A: Refrigerate in an airtight container for up to 3 days.

Q: Can I add meat or eggs?
A: Absolutely. Add cooked chicken, shrimp, or a fried egg on top for extra protein.