If you’re looking for a healthy, quick, and delicious meal, a broccoli and mushroom stir fry is the perfect solution. Packed with nutrients, fiber, and flavor, this recipe is a simple yet satisfying option for busy weeknights or meal prepping for the week ahead. Whether you’re a vegetarian or just trying to eat more plant-based meals, this stir fry can easily become one of your go-to dishes. Below, we’ll guide you through the steps to make this flavorful dish, ensuring that you get a healthy, tasty meal in no time!
Ingredients:
- 2 tablespoons vegetable oil (or sesame oil for added flavor)
- 2 cups broccoli florets
- 1 cup mushrooms, sliced (button or cremini work well)
- 1 medium onion, sliced
- 3 cloves garlic, minced
- 1 teaspoon ginger, minced
- 3 tablespoons soy sauce (low-sodium preferred)
- 1 tablespoon oyster sauce (optional, for richer flavor)
- 1 teaspoon sesame oil (for garnish)
- 1/2 teaspoon red pepper flakes (optional, for a spicy kick)
- 1 teaspoon cornstarch mixed with 2 tablespoons water (for thickening)
- Sesame seeds and chopped green onions for garnish
Instructions:
1. Prep the Veggies:
Before starting the cooking process, make sure to prepare your vegetables properly. Start by washing and drying the broccoli and mushrooms. Once cleaned, cut the broccoli into bite-sized florets so they cook evenly. Slice the mushrooms into thin pieces, which will absorb the stir-fry sauce beautifully while cooking. Slice the onion into thin strips, and mince the garlic and ginger for the aromatic base of the stir fry.
2. Heat the Oil:
In a large skillet or wok, heat the vegetable oil over medium-high heat. The oil acts as a medium to sauté the vegetables while preventing them from sticking to the pan. For a more flavorful base, you can use sesame oil instead of vegetable oil, as it adds a deep, nutty taste to the stir fry.
3. Cook the Aromatics:
Once the oil is hot, add the minced garlic and ginger to the skillet. Stir-fry them for about 30 seconds, or until fragrant. These two ingredients form the foundation of the dish’s savory flavor and aromatic profile. Be careful not to burn them, as garlic can quickly turn bitter if overcooked.
4. Stir-Fry the Veggies:
Next, toss in the broccoli florets and sliced mushrooms into the skillet. Stir-fry them for 3-4 minutes, ensuring they cook evenly but still retain their crisp texture. This quick stir-frying method helps to lock in the nutrients, while still allowing the vegetables to maintain their natural crunch. If you want the broccoli to be slightly softer, you can cook it for an additional minute or two, but the goal is to keep the vegetables vibrant and tender-crisp.
5. Add Onion and Sauce:
Once the broccoli and mushrooms have begun to soften, it’s time to add the onion slices to the pan. Stir everything together and cook for another 2 minutes. The onion will soften and add a slight sweetness to the stir fry. Next, pour in the soy sauce and oyster sauce (if using). The soy sauce adds saltiness and umami, while the optional oyster sauce adds a deeper, more complex flavor. Stir everything together to combine the flavors well, and let it simmer for another minute to allow the sauce to coat the vegetables.
6. Thicken the Sauce:
Now it’s time to add the cornstarch slurry to thicken the sauce. Mix 1 teaspoon of cornstarch with 2 tablespoons of water in a small bowl to create a smooth mixture. Pour this into the skillet, stirring constantly to prevent clumping. In just 1-2 minutes, the sauce will thicken and beautifully coat the vegetables, giving them a glossy, flavorful finish. The cornstarch not only thickens the sauce but also helps it cling to the vegetables, ensuring that every bite is packed with flavor.
7. Season and Garnish:
Once the sauce has thickened and the vegetables are evenly coated, remove the skillet from the heat. Drizzle the dish with a teaspoon of sesame oil to add a touch of rich, nutty flavor. If desired, sprinkle some sesame seeds and chopped green onions over the stir fry to garnish and add some extra crunch and freshness to the dish. The sesame seeds will add a slight nutty crunch, while the green onions provide a burst of color and a mild, zesty flavor.
8. Serve:
This broccoli and mushroom stir fry can be served as a side dish or as the main course. It pairs wonderfully with steamed rice or noodles, creating a well-rounded meal. For an even heartier option, you can top it with a protein of your choice, such as tofu, chicken, shrimp, or beef. The stir fry is versatile, so feel free to customize it with your favorite ingredients!
Why This Stir Fry Recipe Works:
- Quick and Easy: This stir fry can be made in under 30 minutes, making it perfect for busy weeknights or when you’re craving something healthy but don’t have much time to cook.
- Nutritious: The combination of broccoli, mushrooms, and aromatic spices makes this dish a powerhouse of vitamins, minerals, and antioxidants. Broccoli is an excellent source of vitamin C, vitamin K, and fiber, while mushrooms provide vitamin D and B vitamins. Garlic and ginger offer immune-boosting and anti-inflammatory properties.
- Customizable: This recipe can be easily adapted to suit your taste. You can experiment with different vegetables like bell peppers, zucchini, or snap peas. You can also switch up the sauce by adding hoisin sauce for sweetness or swapping in tamari for a gluten-free version of soy sauce.
- Vegan and Vegetarian Friendly: The base of the dish is entirely plant-based, making it a great option for those following a vegan or vegetarian diet. However, it can also be made more filling by adding your preferred protein.
- Full of Flavor: The blend of ginger, garlic, soy sauce, and sesame oil creates a rich, savory sauce that brings the vegetables to life. Whether you like your stir fry spicy or mild, the optional red pepper flakes can add a nice kick to the dish, or you can leave them out for a milder flavor.
Additional Tips:
- Add Protein: If you want to turn this into a full meal, add a protein such as tofu, chicken, shrimp, or beef. Simply sauté the protein separately, then add it to the stir fry along with the vegetables.
- Meal Prep: This stir fry is great for meal prepping. You can store the cooked stir fry in an airtight container in the fridge for up to 3-4 days. Reheat it in a skillet with a small splash of water to bring it back to life.
- Noodles or Rice: Serve this stir fry over steamed rice or stir-fried noodles for a heartier meal. You can use brown rice for added fiber or try noodles like udon, soba, or rice noodles for variety.
- Make it Spicy: If you enjoy spicy food, you can increase the amount of red pepper flakes or add some chili paste to the sauce for an extra heat kick.
- Use Other Vegetables: Experiment with other vegetables like snow peas, bok choy, or carrots to make the dish even more colorful and packed with nutrients.
Conclusion:
This Broccoli and Mushroom Stir Fry recipe is a simple, delicious, and nutritious option for any meal. The combination of fresh vegetables, savory soy sauce, and aromatic ginger and garlic will have you coming back for more. It’s a perfect dish for busy weeknights, meal prepping, or whenever you want a healthy, flavorful dinner that comes together quickly. Whether you’re making it for yourself or sharing it with others, this stir fry is sure to please everyone at the table. Enjoy this vibrant, veggie-packed dish today!
