Broccoli and Mushroom Stir-Fry | Healthy Stir-Fry Recipes (2024)

This broccoli mushroom stir fry is great for a quick and easy weeknight meal.

Stir-fried vegetables might be the perfect weeknight meal. Think about it – it’s quick, it’s healthy, and (most importantly) it’s satisfyingly delicious. You can serve this broccoli mushroom stir fry on top of quinoa for some extra protein in your life, or you can eat it with a nice helping of healthy brown rice. I’ve even made it with some fried tofu on top and it’s always tasty!

Super-Satisfying Ingredients

No matter how you choose to serve it, making the broccoli mushroom stir fry satisfying comes down to one simple decision: choose your vegetables wisely. You could use any seasonal vegetable, this is true, but there are a few crucial centerpiece ingredients that make high-protein vegan stir fry recipes super satisfying. Want to know what they are? Read on!

Broccoli

Broccoli performs two important functions in vegan stir fry recipes. First of all, it takes up bulk. It gives you something substantial to chew on, and that’s an important way to help yourself feel full. If you’re done eating in two bites, you might not think you had a real dinner!

This green brassicavegetable also packs a nutritional punch. It brings vitamins C and K to the dish, along with fiber, folate, and anti-inflammatory benefits. It even brings a bit of protein—4 grams, which is a surprising amount for a vegetable. Broccoli is an important vegetable in the vegan diet, so don’t skip this ingredient.

Mushrooms

Some people might tell you that mushrooms don’t have any nutritional benefits, but that’s just not true. Mushrooms bring along some fiber and protein, which will help you feel fuller for longer. This is really important, especially if you’re following a vegan diet without any animal proteins. These mushrooms also have anti-inflammatory properties, so eaten along with broccoli they can really help you reduce inflammation in the body.

Nutritional benefits aside, mushrooms are filled with umami flavors. These flavors create a really savory eating experience, which sends an “I’m full” message to your brain. They also have a meaty texture which makes the eating experience that much more enjoyable.

Cashews

Broccoli and Mushroom Stir-Fry | Healthy Stir-Fry Recipes (4)

Cashews bring a lot more than just a sweet, nutty flavor to a stir-fry. They also bring a lot of texture, which is helpful in creating a sense of fullness when eating. It’s important to have a few different textures – crunchy, soft, chewy, and creamy – when creating a satisfying dish. The cashew will taste both crunchy and creamy, leaving you with a more pleasant eating experience.

Cashews are also super high in copper, magnesium, and iron. They’re a perfect paleo food, too, because they’re a good source of both protein and fat. While fat sometimes gets a bad rap, themonounsaturated and polyunsaturated fatty acids found in cashews have actually been found to lower LDL (or, bad) cholesterol, which can reduce your risk of heart attack or stroke.

Now that you know all about our secret ingredients and why they work, are you ready to get your stir-fry on? We are too! We think you’ll love the flavor and texture of these vegan stir fry recipes, but be sure to drop us a line in the comments and let us know why.

Love this recipe? Be sure to check out these19 Plant-Based Dinners in Under 30 Minutes for more easy and nutritious weeknight meal ideas!

4.14 from 426 votes

Broccoli Mushroom Stir-Fry

This quick & easy nutritious vegan dish is perfect for a meatless Monday!

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Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Yield 4 people

Serving Size 1.5 cups

Ingredients

US Customary – Metric

2 cups broccoli cut into small florets
1/4 cup red onion chopped small
3 cloves garlic minced
2 cups mushrooms sliced
1/4 teaspoon crushed red pepper (optional)
2 teaspoons ginger fresh, grated
1/4 cup vegetable broth optional water
1/2 cup carrot shredded
1/4 cup cashews optional water chestnuts
2 tablespoons rice wine vinegar
2 tablespoons soy sauce low-sodium
1 tablespoon coconut sugar optional
1 tablespoon sesame seeds

Instructions

In a large skillet on high heat, add the broccoli, onion, garlic, mushrooms, red pepper, ginger, and water. Cook, stirring often until broccoli is soft and onions are translucent. Add broth and more as needed to prevent the vegetables from sticking.
Stir in the carrot, cashews, vinegar, soy sauce, and coconut sugar. Stir well and simmer for about 2 minutes. Sprinkle with sesame seeds. Serve alone or on top of quinoa or brown rice.

Nutrition Information

SmartPoints (Freestyle): 4

Keywords Low-Carb, Plant-Based, Quick and Easy, Vegan, Vegetarian

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FAQs

Should you cook broccoli before stir-frying? ›

Broccoli does NOT requiring boiling before sautéing or stir-frying IF you implement the steaming method. Trapping hot air in the pan is what helps soften the broccoli so it doesn't just appear cooked on the outside.

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Can you stir-fry vegetables without oil? ›

Cook in broth or water: Instead of oil or butter, use broth or water to cook the ingredients in the pan. The liquid will help to prevent sticking and add flavor to the dish. Use aromatics: Add ginger, garlic, and onions to the pan to provide flavor.

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Is stir-fry broccoli good for you? ›

A nutritious and easy to make side dish which will improve your health in a without much effort. This half cooked broccoli stir-fry is a nutrient packed food.

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What should you not do when stir frying? ›

How to stir-fry: 10 common mistakes to avoid at all costs

But first… what IS stir frying? ...
#1: Using the wrong pan. ...
#2: Slicing ingredients too large or thick. ...
#3: Being unorganised. ...
#4: Not getting the wok hot enough. ...
#5: Adding the oil before the wok is hot. ...
#6: Throwing every ingredient in at once. ...
#7: Crowding the protein.

More items...

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Is it better to stir-fry with oil or butter? ›

Some of our favorite oils for stir-fries are canola, vegetable, avocado, and grapeseed, all of which have high smoke points. Steer clear of olive oil, delicate finishing oils (like nut oils), or butter, which will all burn, smoke, and become rancid quickly. This one goes hand-in-hand with the previous mistake.

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What is best oil for stir-fry? ›

Sturdy oils good for sautéing, stir-frying, or roasting foods include avocado, canola, corn, grapeseed, regular or light olive oil (not virgin or extra-virgin), peanut, rice bran, safflower, soybean, and sunflower oils.

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Do you stir-fry with oil or water? ›

Traditional stir-fries are cooked in a small amount of oil, but you can easily use water or broth instead. Water can also be used to safely preheat a nonstick wok or pan—see below for instructions.

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What is the healthiest way to eat broccoli? ›

Cooking (Or Not Cooking) Broccoli To Protect Its Nutritional Riches : The Salt Cooking broccoli too long destroys the beneficial enzyme that breaks down chemicals into cancer fighters. The best way to eat it is raw or steamed for just two to three minutes, a nutrition expert says.

Do you cook vegetables before adding to stir fry? ›

I generally let the vegetables simmer in their own juices first or add just a little water if necessary so they cook better. I would do this for mushrooms, onions and sliced/diced carrots. Once most of the water has evaporated, you can continue to add your sauces and then stir fry them.

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Do I need to boil broccoli before cooking? ›

Broccoli can be eaten raw, but blanching it quickly in boiling water helps give it a more crisp-tender texture and bring out its flavor. Broccoli can also be steamed, sautéed, and roasted. You could even throw long spears on the grill!

What should be cooked first in a stir fry? ›

Stir-fry onions first, then add hard vegetables such as carrot and broccoli. Quick-cooking vegetables, such as snow peas, leafy greens and bean sprouts, should be added towards the end of cooking. If using vegies that have a combination of both textures, such as gai laan, add the stems first and the leaves later.

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How do Chinese restaurants get broccoli so crispy? ›

The Chinese broccoli needs to cook as fast as possible, so that the nutrients and color don't have as much opportunity to leach out into the water. It's best to start with as much boiling water as you can. Restaurants serve amazingly green and crunchy Chinese broccoli because they use huge amounts of boiling water.

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