Sautéed Mushroom & Broccoli Stir-Fr – A Quick, Healthy, and Flavor-Packed Dish
In our busy modern lives, we all crave meals that are fast, healthy, and satisfying. That’s exactly what this Mushroom and Broccoli Stir-Fry delivers — a simple yet incredibly flavorful dish that comes together in minutes and nourishes your body with every bite.
Whether you’re cooking a light lunch, prepping a side for dinner, or looking for a plant-based meal option, this stir-fry is a versatile go-to recipe.
Ingredients:
- 300g broccoli, cut into small florets
- 300g mushrooms, thinly sliced
- 2 tablespoons extra virgin olive oil
(Optional for extra flavor):
- 2 cloves garlic, minced
- 1 tablespoon low-sodium soy sauce
- A pinch of chili flakes (for heat)
- 1 teaspoon toasted sesame seeds for garnish
How to Prepare (Step-by-Step):
- Heat the oil in a wide pan or wok over medium-high heat.
- Add the sliced mushrooms and cook for 4–5 minutes, stirring occasionally, until golden brown and slightly crispy.
- Toss in the broccoli florets and sauté for another 3–4 minutes. They should become bright green and tender-crisp.
- Add the garlic and soy sauce if using, and stir for 1 more minute until everything is coated and fragrant.
- Serve hot, garnished with sesame seeds for an extra crunch and nutty aroma.
Health Benefits:
1. Loaded with Antioxidants
Mushrooms contain selenium and ergothioneine, powerful antioxidants that support immune health and may reduce inflammation.
2. Broccoli: A Superfood Star
High in fiber, vitamins C and K, and cancer-fighting compounds like sulforaphane, broccoli is one of the healthiest veggies you can eat.
3. Low-Calorie, High-Fiber
This stir-fry fills you up without loading on calories — ideal for weight control and digestive health.
4. Perfect for Diets
Vegan, gluten-free, and easily adaptable to low-carb or keto plans (just reduce soy sauce or swap for coconut aminos).
Pro Tips:
- Steam the broccoli briefly before sautéing for even softer texture.
- Pair it with: Brown rice, quinoa, or even noodles.
- Add a squeeze of fresh lemon juice just before serving to enhance the brightness.
Frequently Asked Questions:
Can I store leftovers?
Yes — keep them in an airtight container in the fridge for up to 3 days.
Can I use other types of mushrooms?
Absolutely! Try shiitake, oyster, or portobello for different textures and flavors.
Is this kid-friendly?
Yes — skip the chili flakes to make it milder for little ones.
Final Thoughts:
This Mushroom and Broccoli Stir-Fry is more than just a quick meal — it’s a smart way to eat clean, feel full, and fuel your body naturally. With just a few ingredients and a hot pan, you’ll have a dish that’s as delicious as it is healthy. Potsticker Soup with Mushrooms Bok Choy