Broccoli and Mushroom Stir Fry

Broccoli and mushroom stir fry is a delicious, quick, and nutrient-packed dish perfect for any occasion. This vibrant, flavorful recipe pairs tender broccoli florets with savory mushrooms, all coated in a rich, umami-filled stir fry sauce. Whether you’re looking for a vegetarian main course or a versatile side dish, this stir fry is an excellent addition to your meal rotation.

What makes this dish so special is its simplicity—using just a few fresh ingredients and pantry staples, you can create a meal that is both healthy and satisfying. The stir fry is naturally vegan, loaded with vitamins and antioxidants, and ready in under 30 minutes. Plus, it’s endlessly customizable to suit your taste preferences or dietary needs.

In this comprehensive recipe, we’ll walk you through every step of the process, from choosing the best vegetables to creating a perfectly balanced sauce. You’ll also find plenty of tips, variations, and ideas to make this dish your own.

Why You’ll Love This Recipe

• Quick and Easy: A one-pan dish ready in under 30 minutes.
• Healthy and Nutritious: Packed with fiber, vitamins, and plant-based nutrients.
• Flavorful and Versatile: The umami-rich sauce elevates the flavors of simple vegetables.
• Perfect for All Diets: Naturally vegan and easily adaptable for gluten-free or keto diets.
• Great for Meal Prep: Reheats well and pairs with a variety of proteins and grains.

Preparation Time and Servings

• Prep time: 10 minutes
• Cook time: 15 minutes
• Total time: 25 minutes
• Yield: 4 servings
• Serving Size: 1 cup

Nutritional Information (per serving)

• Calories: 150
• Carbohydrates: 14g
• Protein: 5g
• Fat: 8g
• Fiber: 4g
• Sugar: 5g

Ingredients

For the stir fry:

• 2 cups broccoli florets (about 1 medium head)
• 2 cups mushrooms, sliced (white button, cremini, or shiitake)
• 1 small onion, thinly sliced
• 2 garlic cloves, minced
• 1 teaspoon grated ginger
• 2 tablespoons sesame oil

For the sauce:

• 1/4 cup soy sauce (use low-sodium if preferred)
• 2 tablespoons water
• 1 tablespoon rice vinegar
• 1 tablespoon hoisin sauce (optional, for sweetness)
• 1 teaspoon sesame oil
• 1 teaspoon cornstarch (or arrowroot powder for gluten-free)
• 1/2 teaspoon sugar (optional)
• 1/4 teaspoon red pepper flakes (optional, for heat)

Optional toppings and add-ins:

• Sesame seeds, for garnish
• Green onions, chopped
• Crushed peanuts or cashews, for crunch
• Cooked protein (like tofu, chicken, or shrimp) for added heartiness

Step-by-Step Instructions

Step 1: Prepare the Ingredients

1. Rinse the broccoli thoroughly under cold water, then cut it into small, even florets. Peel the stalk and slice it thinly to use in the stir fry (optional).
2. Clean the mushrooms with a damp paper towel or brush, then slice them thinly. Avoid rinsing mushrooms with water, as they absorb moisture and can become soggy.
3. Thinly slice the onion, mince the garlic, and grate the ginger. Having all your ingredients prepped in advance makes stir frying much easier.

Step 2: Make the Sauce

4. In a small bowl, whisk together the soy sauce, water, rice vinegar, hoisin sauce, sesame oil, cornstarch, sugar (if using), and red pepper flakes. Set aside. The cornstarch helps thicken the sauce and coat the vegetables evenly.

Step 3: Cook the Broccoli

5. Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat. Add the broccoli florets and sauté for 3–4 minutes, stirring frequently, until the broccoli turns bright green and starts to soften. Remove the broccoli from the pan and set it aside.

Step 4: Sauté the Mushrooms and Aromatics

6. Add the remaining tablespoon of sesame oil to the same pan. Toss in the sliced mushrooms and cook for 4–5 minutes, or until they release their moisture and become golden brown.
7. Stir in the sliced onions, garlic, and grated ginger. Cook for 1–2 minutes, or until fragrant.

Step 5: Combine and Add the Sauce

8. Return the broccoli to the skillet and pour the prepared sauce over the vegetables. Toss everything together to ensure the broccoli and mushrooms are evenly coated.
9. Cook for another 2–3 minutes, or until the sauce thickens and clings to the vegetables.

Step 6: Garnish and Serve

10. Transfer the stir fry to a serving bowl or plate. Garnish with sesame seeds, chopped green onions, or crushed nuts for added texture and flavor. Serve immediately with steamed rice, quinoa, or noodles.

Ingredient Background

• Broccoli: Rich in vitamins C and K, fiber, and antioxidants, broccoli is a nutrient powerhouse that adds a satisfying crunch to the stir fry.
• Mushrooms: A great source of umami flavor, mushrooms also provide B vitamins, selenium, and potassium. Shiitake mushrooms offer a more robust flavor, while button or cremini mushrooms are milder.
• Garlic and Ginger: These aromatics enhance the dish with bold, fragrant flavors and have anti-inflammatory properties.
• Soy Sauce: Adds umami and saltiness to the sauce, tying together the flavors of the dish. Use tamari for a gluten-free alternative.
• Sesame Oil: This toasted oil contributes a nutty aroma and depth of flavor to the dish.

Technique Tips

• High Heat for Stir Frying: Use medium-high to high heat for the best results. The high temperature ensures the vegetables cook quickly while retaining their crispness.
• Cook in Batches: If your pan is small, cook the broccoli and mushrooms in batches to avoid overcrowding, which can cause steaming instead of stir frying.
• Adjust Texture: For softer broccoli, add 2 tablespoons of water to the skillet during cooking and cover it with a lid to steam briefly.
• Thickening the Sauce: If the sauce is too thin, simmer it for a few extra minutes until it thickens. If it’s too thick, add a splash of water to loosen it.

Alternative Presentation Ideas

• Over Rice or Grains: Serve the stir fry over jasmine rice, brown rice, or quinoa for a complete meal.
• In Lettuce Cups: Spoon the stir fry into large lettuce leaves for a low-carb, handheld option.
• With Noodles: Toss the stir fry with cooked noodles, like soba, udon, or rice noodles, for a satisfying noodle bowl.
• Buddha Bowl Style: Add the stir fry to a bowl with greens, roasted sweet potatoes, and a creamy tahini dressing for a nutritious twist.

Additional Tips for Success

• Fresh vs. Frozen Vegetables: Fresh vegetables yield the best texture, but frozen broccoli can be used in a pinch. Thaw and pat it dry before cooking.
• Use a Wok if Possible: A wok is ideal for stir frying because its shape allows for even cooking and quick heat distribution.
• Season to Taste: Taste the stir fry before serving and adjust the seasonings as needed—add more soy sauce for saltiness or rice vinegar for acidity.
• Pair with Protein: Add tofu, tempeh, shrimp, or chicken to make the dish more filling. Cook the protein first, set it aside, and add it back in during the final step.

Recipe Variations

• Spicy Stir Fry: Add 1–2 teaspoons of chili garlic sauce or sambal oelek for a spicy kick.
• Teriyaki Style: Replace the soy sauce with teriyaki sauce for a sweeter flavor.
• Nutty Flavor: Stir in 2 tablespoons of peanut butter or almond butter to the sauce for a creamy, nutty twist.
• Garlic Lover’s Version: Double the amount of garlic for an extra punch of flavor.
• Gluten-Free Option: Use tamari or coconut aminos instead of soy sauce and arrowroot powder instead of cornstarch.

Freezing and Storage

• Refrigeration: Store leftover stir fry in an airtight container in the refrigerator for up to 3 days.
• Freezing: While the stir fry is best enjoyed fresh, you can freeze it for up to 2 months. Allow it to cool completely before transferring it to a freezer-safe container.
• Reheating: Reheat the stir fry in a skillet over medium heat, adding a splash of water to refresh the sauce.

Healthier Twist Ideas

• Reduce Oil: Use just 1 tablespoon of oil or replace it with vegetable broth for a lower-fat option.
• Add More Vegetables: Include bell peppers, snap peas, zucchini, or bok choy for added nutrients and variety.
• Low-Sodium Option: Use low-sodium soy sauce and skip the added sugar in the sauce.
• Cauliflower Rice: Serve the stir fry over cauliflower rice for a low-carb alternative.

Serving Suggestions for Events

• Weeknight Dinner: Serve with steamed rice or noodles for a quick and healthy family meal.
• Meal Prep: Divide the stir fry into individual containers with rice or quinoa for grab-and-go lunches throughout the week.
• Potluck Dish: Double the recipe and serve the stir fry in a large platter for potlucks or gatherings.

Special Equipment

• Wok or Large Skillet: For even cooking and high heat.
• Microplane or Grater: Ideal for grating fresh ginger.
• Whisk: To mix the sauce ingredients smoothly.

Frequently Asked Questions

1. Can I make this stir fry ahead of time?

Yes, you can prep the vegetables and make the sauce ahead of time. Store them separately in the refrigerator and cook the stir fry fresh when ready to serve.

2. How do I prevent the vegetables from becoming soggy?

Use high heat, avoid overcrowding the pan, and cook the vegetables briefly to maintain their crisp texture.

3. Can I use frozen broccoli?

Yes, but make sure to thaw and pat it dry to remove excess moisture before cooking.

4. Is this recipe gluten-free?

To make it gluten-free, use tamari or coconut aminos in place of soy sauce and arrowroot powder instead of cornstarch.

5. How can I make the sauce sweeter?

Add 1–2 teaspoons of honey, maple syrup, or hoisin sauce to the sauce for a touch of sweetness.

6. What protein pairs well with this dish?

Tofu, tempeh, shrimp, chicken, or beef work beautifully in this stir fry.

7. Can I double the recipe?

Yes! Use a larger wok or skillet to ensure even cooking, or cook the vegetables in batches.

8. How do I store leftovers?

Store the stir fry in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet for the best texture.

Conclusion

Broccoli and mushroom stir fry is a simple, healthy, and versatile recipe that’s perfect for busy weeknights or as a quick side dish. With its vibrant colors, bold flavors, and endless customization options, this dish is sure to become a favorite in your kitchen. Whether you’re keeping it light and vegan or adding a protein for heartiness, this recipe is a guaranteed winner. Try it today and enjoy a satisfying meal packed with nutrients and flavor!

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