🌿 Broccoli, Carrot, and Mushroom Stir-Fry

📖 Description

This vibrant stir-fry is full of color, crunch, and flavor! Fresh broccoli, tender carrots, and earthy mushrooms are quickly cooked in a savory soy-based sauce with hints of garlic, ginger, and sesame. It’s light yet satisfying, and pairs wonderfully with steamed rice, quinoa, or noodles. A quick 15-minute dish that works as a side or a healthy vegetarian main course.

🥢 Ingredients

For the Stir-Fry:

• 2 cups broccoli florets
• 1 large carrot, sliced thinly on the diagonal
• 1 cup mushrooms, sliced (shiitake, button, or cremini work well)
• 2 garlic cloves, minced
• 1 tsp ginger, minced
• 2 tbsp vegetable oil (or sesame oil for extra flavor)
• 2 green onions, sliced (optional, for garnish)
• Sesame seeds (optional, for garnish)

For the Sauce:

• 3 tbsp soy sauce (low sodium preferred)
• 1 tbsp oyster sauce (or hoisin sauce for vegetarian option)
• 1 tsp cornstarch mixed with 2 tbsp water (slurry for thickening)
• 1 tsp sesame oil
• 1 tsp honey or brown sugar
• 1/2 tsp chili flakes (optional, for heat)

👩‍🍳 Instructions

1. Prepare the sauce: In a small bowl, whisk together soy sauce, oyster/hoisin sauce, sesame oil, honey/brown sugar, chili flakes (if using), and the cornstarch slurry. Set aside.
2. Heat the wok/skillet: Place a wok or large skillet over medium-high heat. Add vegetable or sesame oil.
3. Aromatics: Add garlic and ginger, stir-fry for 30 seconds until fragrant.
4. Cook veggies: Add carrots and broccoli first, stir-fry for 3–4 minutes until they start to soften but remain crisp. Add mushrooms and cook another 2–3 minutes.
5. Add sauce: Pour the sauce mixture over the vegetables, tossing to coat evenly. Cook for 1–2 minutes until the sauce thickens and clings to the veggies.
6. Finish & serve: Remove from heat, garnish with green onions and sesame seeds. Serve hot with rice or noodles.

📝 Notes

• For extra crunch, blanch broccoli in boiling water for 1 minute before stir-frying.
• Shiitake mushrooms give the richest flavor, but button mushrooms are budget-friendly and still delicious.
• You can double the sauce if serving over noodles.

💡 Tips

• Use a wok for best results—it distributes heat evenly and cooks quickly.
• Slice carrots thinly so they cook faster and blend with the broccoli.
• For more protein, add tofu, chicken, beef strips, or shrimp.
• Keep veggies slightly crisp for better texture and nutrition.

🍽 Servings

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

📊 Nutritional Info (per serving, as side dish ~150g)

• Calories: ~160 kcal
• Protein: 5 g
• Fat: 8 g
• Carbohydrates: 18 g
• Fiber: 4 g
• Sugars: 6 g
• Sodium: ~550 mg (less if using reduced-sodium soy sauce)

🌟 Benefits

• High in fiber → supports digestion.
• Rich in antioxidants → from broccoli & carrots, helps fight inflammation.
• Low calorie, nutrient-dense → great for weight management.
• Versatile → pairs with grains, noodles, or proteins.
• Quick to cook → perfect for busy weeknights.

❓ Q & A

Q: Can I make this ahead of time?
A: Yes! Store in an airtight container for up to 3 days in the fridge. Reheat in a pan for best texture.

Q: Can I make it gluten-free?
A: Absolutely. Use tamari or coconut aminos instead of soy sauce, and ensure oyster/hoisin sauce is gluten-free.

Q: What can I substitute for mushrooms?
A: Zucchini, snap peas, or bell peppers work well if you’re not a mushroom fan.

Q: How do I make it a full meal?
A: Add tofu, chicken, shrimp, or beef strips and serve over steamed jasmine rice, brown rice, or soba noodles.