Sautéed Mushroom & Broccoli Stir-Fry – A 20-Minute Healthy Delight 🥦🍄
Looking for a lightning-fast, ultra-healthy, and flavorful recipe to complement your weeknight meals? Meet your new favorite stir-fry. This mushroom and broccoli stir-fry is simplicity at its finest—crisp vegetables, savory sauce, and ready in just 20 minutes. Whether you serve it as a main dish or side, it’s the ultimate go-to for plant-based satisfaction.
Why This Stir-Fry Works Like Magic
This dish combines minimal prep with maximum flavor. By quickly sautéing fresh broccoli and mushrooms in garlic and soy sauce, you create a dish that’s vibrant, nutritious, and deeply satisfying. It’s a one-pan wonder that tastes gourmet without the hassle. 👨🍳
Highlights of This Stir-Fry
- Fast & Easy: Done in 20 minutes—no chopping marathon.
- Healthy & Wholesome: Packed with fiber, vitamins, and antioxidants.
- Customizable: Add tofu, chicken, or shrimp to turn it into a complete meal.
- Low in Calories: Ideal for clean eating and low-carb diets.
- Minimal Cleanup: Just one pan means easy kitchen duty!
What the Chefs Are Saying
“Stir-fries like this are a weeknight dream—simple, clean, flavorful.” — Chef Ina Garten
“Mushrooms and broccoli absorb flavor beautifully. Keep the heat high and let them shine.” — Gordon Ramsay
“When I want a quick vegetarian meal with lots of umami, this is what I whip up.” — The Pioneer Woman, Ree Drummond
“Don’t be afraid to add heat—chili oil and sesame seeds take it to another level.” — Bobby Flay
Ingredients You’ll Need
🥬 Fresh, Simple Components
- 300g broccoli, cut into bite-sized florets
- 300g mushrooms, thinly sliced
- 2 tablespoons olive oil
- 2 garlic cloves, minced
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
- Salt and black pepper, to taste
- Optional: sesame seeds for garnish
⏱ Prep & Cook Time
- Prep time: 10 minutes
- Cook time: 10 minutes
- Total time: 20 minutes
Step-by-Step Instructions
Step 1: Prep the Veggies
Wash and dry the broccoli and mushrooms. Cut the broccoli into bite-sized florets and thinly slice the mushrooms. Finely mince the garlic to release its bold flavor.
Step 2: Heat the Skillet
In a large skillet or wok, heat olive oil over medium-high heat. Tilt the pan to coat the surface evenly.
Step 3: Sauté the Broccoli
Add the broccoli and sauté for 3–4 minutes. Stir occasionally to ensure even cooking. Add a splash of water to steam if needed—this helps soften the stalks without losing color.
Step 4: Add Mushrooms
Stir in the mushrooms and continue cooking for 3–4 minutes. Let them brown slightly and release their natural moisture.
Step 5: Add Garlic and Sauces
Push the vegetables to one side of the pan and sauté the garlic in the cleared space for 30 seconds until fragrant. Stir everything together.
Add the soy sauce and sesame oil. Toss to coat everything in the savory glaze. Season with salt and pepper to taste.
Step 6: Garnish and Serve
Transfer to a serving bowl and sprinkle with sesame seeds if using. Serve hot as a main or side with rice, noodles, or protein.
Nutrition & Health Benefits
| Ingredient | Amount | Calories | Fiber | Protein | Notable Nutrients |
|---|---|---|---|---|---|
| Broccoli | 300g | 100 kcal | 9g | 7g | Vitamin C, K, Folate |
| Mushrooms | 300g | 60 kcal | 4g | 6g | Selenium, B-vitamins |
| Olive Oil | 2 tbsp | 240 kcal | 0g | 0g | Monounsaturated fats |
| Soy Sauce | 1 tbsp | 10 kcal | 0g | 1g | Sodium, umami |
| Garlic | 2 cloves | 10 kcal | 0.5g | 0.5g | Allicin, antioxidants |
Total (per serving): ~140–180 kcal, 4–5g protein, 5–7g fiber, depending on portion size.
FAQs About Mushroom & Broccoli Stir-Fry
1. Can I use frozen broccoli?
Yes, but thaw it first and pat it dry to avoid sogginess.
2. What mushrooms are best?
Button, cremini, or shiitake all work well. Shiitake adds a deeper umami flavor.
3. Can I add ginger?
Absolutely! Add 1 tsp of freshly grated ginger when you add the garlic for a zesty kick.
4. Is this recipe vegan?
Yes, it’s fully plant-based and dairy-free.
5. How long does it keep?
Refrigerate for up to 3 days. Reheat in a pan or microwave.
6. Can I add tofu or chicken?
Yes—add cooked chicken or pan-fried tofu after step 5 and stir to combine.
7. Can I double the recipe?
Yes, but use a larger wok or cook in batches to avoid overcrowding.
8. Is it gluten-free?
Use tamari or coconut aminos instead of soy sauce to make it gluten-free.
9. Can I serve it cold?
Yes! This dish works well as a cold salad with a drizzle of sesame dressing.
10. What can I pair it with?
Serve with steamed rice, quinoa, or noodles—or alongside grilled meat or fish for a full meal.
More Fresh Recipes to Explore
If you love this quick stir-fry, check out our other healthy veggie-packed dishes on Fresh Toner Hungar:
Whether it’s a quick weeknight dinner or a meatless Monday masterpiece, this sautéed mushroom and broccoli stir-fry will be your new go-to. Try it tonight and taste the magic of veggies done right! 🌱🔥
