Sautéed Mushroom and Broccoli Stir-Fry

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🍄🥦 Sautéed Mushroom and Broccoli Stir-Fry

Description

This quick and flavorful stir-fry combines tender broccoli florets and savory mushrooms sautéed in a light garlic-soy sauce. Perfect as a healthy side dish or a vegetarian main, it delivers crunch, umami depth, and nutrition in just minutes. Ideal for weeknight dinners or as a complement to rice, noodles, or grilled proteins.

Ingredients for Sautéed Mushroom and Broccoli Stir-Fry

  • 2 cups broccoli florets (fresh or blanched)

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

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

  • 3 cloves garlic, minced

  • 1 tbsp soy sauce (low-sodium preferred)

  • 1 tbsp oyster sauce (optional for richer flavor, omit if vegan)

  • 1 tsp fresh ginger, grated (optional for zest)

  • 1 tsp cornstarch mixed with 2 tbsp water (optional, for slight sauce thickening)

  • 1 tsp sesame seeds (for garnish)

  • Salt and black pepper, to taste

Instructions

  1. Prep vegetables: Wash and chop broccoli into bite-sized florets and slice mushrooms.

  2. Heat oil: In a large skillet or wok, heat olive/sesame oil over medium-high heat.

  3. Sauté aromatics: Add garlic (and ginger if using) and sauté for 30 seconds until fragrant.

  4. Cook mushrooms: Add mushrooms and stir-fry 3–4 minutes until they release moisture and turn golden.

  5. Add broccoli: Toss in broccoli and cook for 3–5 minutes, stirring frequently until just tender but still crisp.

  6. Season: Stir in soy sauce and oyster sauce. If using cornstarch slurry, add now and cook until slightly thickened.

  7. Finish: Sprinkle sesame seeds on top and serve hot.

Notes

  • For extra crunch, blanch broccoli in boiling water for 1–2 minutes before stir-frying.

  • You can add bell peppers, snap peas, or carrots for more variety.

  • To make it vegan, skip oyster sauce or replace with hoisin sauce.

  • Serve immediately to maintain crispness.

Tips

  • Use a hot wok/skillet to get a nice char on mushrooms.

  • Don’t overcrowd the pan, or mushrooms will steam instead of sear.

  • Pair with jasmine rice, brown rice, quinoa, or noodles for a full meal.

  • Add a dash of chili flakes or sriracha for a spicy kick.

Servings

  • Serves: 3–4 people as a side dish

  • Serves: 2 people as a main with rice/noodles

Nutritional Info (per serving, approx.)

  • Calories: 140 kcal

  • Protein: 5 g

  • Carbohydrates: 12 g

  • Dietary Fiber: 4 g

  • Sugars: 3 g

  • Fat: 8 g

  • Saturated Fat: 1 g

  • Sodium: 420 mg

  • Vitamin C: 85% DV

  • Iron: 10% DV

Health Benefits

  • Broccoli: Rich in vitamin C, fiber, and antioxidants that support immunity and digestion.

  • Mushrooms: Provide B vitamins, selenium, and immune-boosting properties.

  • Garlic & Ginger: Natural anti-inflammatory and immune-supportive ingredients.

  • Low-calorie yet nutrient-dense, making it ideal for weight management.

Q&A

Q1: Can I use frozen broccoli?
Yes, but thaw and pat dry before cooking to avoid excess water.

Q2: How do I keep broccoli crisp in stir-fry?
Cook it briefly over high heat or blanch before stir-frying.

Q3: Can I make this ahead?
Best enjoyed fresh, but leftovers can be refrigerated up to 2 days. Reheat quickly in a hot pan.

Q4: What protein pairs well with this?
Chicken, shrimp, tofu, or beef strips work perfectly with this stir-fry.

Q5: Is this dish gluten-free?
Yes, if you use gluten-free soy sauce or tamari.

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