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Home » Recipes » Vegetable

Broccoli and Mushroom Stir Fry: Quick and Healthy

Published: Sep 15, 2023 by Yuan

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Are you looking for an easy, nutritious, and flavorful dish that the whole family will love? Look no further than this broccoli and mushroom stir fry. This simple yet delicious recipe combines tender broccoli, meaty mushrooms, and a savory sauce that will feel satisfying. Plus, broccoli and mushrooms are the perfect pair. There is no need for fancy items—just simple, wholesome components that come together to create an umami-packed dish. Let's dive right into this broccoli mushroom stir-fry dish:

broccoli and mushroom stir fry 1
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  • Simple ingredients
  • Step-by-step instructions
  • Variations
  • Nutritional information
  • Storing and reheating
  • Final thoughts: a quick and healthy vegan meal
  • Broccoli and Mushroom Stir Fry: Quick and Healthy
  • YOU MAY ALSO LIKE

Simple ingredients

Broccoli florets: Broccoli florets are the broccoli plant's small, edible, tree-like parts. They are the most commonly consumed part of the broccoli for stir fry recipe. To obtain broccoli florets, you typically start with a whole head of broccoli and separate it into smaller, bite-sized pieces. Broccoli is the star of this dish. It's not only packed with vitamins, minerals, and fiber but also adds a vibrant green color to your plate.:)

Bella mushroom: You can also use oyster and shiitake mushrooms, which provide a meaty texture to your meal. They soak up the sauce beautifully, infusing each bite with a rich, savory flavor.

ingredients

Cooking oil: When it comes to stir-frying, you'll want an oil with a high smoke point and a neutral flavor, such as peanut or sunflower oil. Olive oil works, too.

Minced garlic: Garlic adds a wonderful aromatic flavor to stir-fried dishes. 

Oyster sauce (vegetarian version): I am trying to make this dish vegan-friendly. So this vegetarian version of oyster sauce is perfect for this and adds depth and umami flavor.

Soy sauce: It is a key ingredient in many stir-fry dishes and plays several important roles in enhancing the flavor.

Sugar: A small amount of sugar balances the flavors overall. 

Water: Water can create steam in the hot wok, which helps cook the vegetables more evenly. This is especially useful when you're stir-frying vegetables, as it can help them become tender without burning.

salt and pepper: To taste

Roasted sesame seeds: For garnish

Red pepper flakes: If you want this dish spicy. It is optional.

Step-by-step instructions

Gather all the ingredients. Bring a pot of water to boil. Blanch the cut broccoli for 30 seconds; add a few drops of sesame oil and a pinch of salt. This helps to add a very basic flavor to the vegetables and keep the colors. Do not overcook the broccoli during this quick blanching process. You want it to remain vibrant green and slightly crisp. Using tongs or a slotted spoon, remove the blanched broccoli from the boiling water and immediately transfer it to the ice bath. Drain and set aside.

steps 1234

Heat a wok or large skillet over medium-high heat. Add cooking oil. Once the oil is hot, add minced garlic. Sauté for 20-30 seconds until they become fragrant and slightly translucent.

Add the sliced mushrooms. Stir-fry for 3-4 minutes until the mushrooms are browned. Add the broccoli florets and a splash of water to create steam. Cover and cook for 2 minutes or until the broccoli is tender.

broccoli and mushroom stir fry 2

Quickly splash the soy sauce, sugar, and oyster sauce over the vegetables. stir-fry for another minute until the veggies are well coated with the sauce. Season with salt and black pepper to taste. Garnish with some roasted sesame seeds. Serve your mushroom broccoli stir-fry over white steamed rice. Enjoy!

Variations

You can try many broccoli and mushroom stir-fry variations to add diversity to your meals. Here are some delicious options:

Create a teriyaki sauce using soy sauce, brown sugar, ginger, and garlic. Add it to the stir-fry for a sweet and savory flavor.

Sauté the broccoli and mushrooms in garlic-infused butter, and finish with a squeeze of lemon juice for a zesty flavor.

Combine miso paste, Shaoxing wine, soy sauce, and some sugar to create a flavorful miso glaze. Toss the stir-fried veggies in this glaze for a richer taste.

broccoli and mushroom stir fry 3

Create a spicy Szechuan stir-fry with Szechuan peppercorns, chili black bean sauce, and garlic. 

Use a mix of different mushroom varieties, such as cremini, portobello, and oyster mushrooms, to add complexity to your stir-fry.

You can also add extra vegetables to this dish, such as bell peppers, snow peas, and green beans, for a healthy vegetable stir fry.

Feel free to mix and match these variations to create your own unique broccoli and mushroom stir-fry dish.

Nutritional information

This broccoli and mushroom stir fry is delicious and packed with nutrients. Broccoli is known for its low-calorie and high-fiber content, while mushrooms offer a unique blend of vitamins and minerals. Furthermore, both broccoli and mushrooms are packed with antioxidants.

Storing and reheating

Storing: Transfer the leftover stir-fry to an airtight container. You can place the airtight container in the refrigerator for 3 to 5 days.

Reheating: You can microwave the leftovers in the microwave for 30-second intervals, checking and stirring between each interval until it's heated to your desired temperature.

Final thoughts: a quick and healthy vegan meal

You can make this healthy vegetable stir-fry from prep to plate in about 20 minutes. It's perfect for those busy weeknights when you want a nutritious and flavorful quick meal without spending hours in the kitchen. So there you have it—a delicious, healthy, easy-to-make broccoli and mushroom stir fry that the whole family will love. Happy cooking!

broccoli and mushroom stir fry 1

Broccoli and Mushroom Stir Fry: Quick and Healthy

This simple yet delicious recipe combines tender broccoli, meaty mushrooms, and a savory sauce that will feel satisfying.
5 from 1 vote
Print Pin Rate
Prep Time: 10 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 20 minutes minutes
Servings: 4
Calories: 81kcal

Ingredients

  • 2 cups broccoli florets
  • 8 oz Bella mushroom thickly sliced
  • 1 tablespoon cooking oil
  • 2 tablespoons minced garlic
  • 1 tablespoon oyster sauce vegetarian version
  • 1 tablespoon soy sauce
  • ½ tablespoon sugar
  • 4 tablespoons water
  • salt and pepper to taste
  • roasted sesame seeds for garnish

Instructions

  • Gather all the ingredients. Bring a pot of water to boil. Blanch the cut broccoli for 30 seconds; add a few drops of sesame oil and a pinch of salt. This helps to add a very basic flavor to the vegetables and keep the colors. Do not overcook the broccoli during this quick blanching process. You want it to remain vibrant green and slightly crisp. Using tongs or a slotted spoon, remove the blanched broccoli from the boiling water and immediately transfer it to the ice bath. Drain and set aside.
  • Heat a wok or large skillet over medium-high heat. Add cooking oil. Once the oil is hot, add minced garlic. Sauté for 20-30 seconds until they become fragrant and slightly translucent.
  • Add the sliced mushrooms. Stir-fry for 3-4 minutes until the mushrooms are browned.
  • Add the broccoli florets and a splash of water to create steam. Cover and cook for 2 minutes or until the broccoli is tender.
  • Quickly splash the soy sauce, sugar, and oyster sauce over the vegetables. stir-fry for another minute until the veggies are well coated with the sauce.
  • Season with salt and black pepper to taste. Garnish with some roasted sesame seeds.
  • Serve your mushroom broccoli stir-fry over white steamed rice. Enjoy!

Nutrition

Calories: 81kcal | Carbohydrates: 8.5g | Protein: 2.9g | Fat: 4.7g | Saturated Fat: 0.7g | Sodium: 319mg | Potassium: 236mg | Fiber: 1.8g | Sugar: 3.6g | Calcium: 52mg | Iron: 1mg
Tried this recipe? Leave a comment below, and tag me @sassychopsticks9 or tag #sassychopsticks9 on Instagram!

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me

Hey there! Welcome to SassyChopsticks.com!

I'm Yuan, a writer, world traveler, web developer, and photographer based in the U.S. My journey has taken me across multiple countries, from Malaysia to England, before I settled in Tennessee, where I've called home for nearly two decades.

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