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 428 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

Course Dinner, Lunch

Cuisine Asian

Author SkinnyMs.

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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? ›

Do you have to boil broccoli before stir-frying? Whilst you don't have to, I prefer to. A quick boil in hot water, or a steam, will softened up the stem a little, making it tender before adding to the hot wok. This way the stem will be a little more tender, but the broccoli will retain some crunch.

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Is stir-fry broccoli good for you? ›

It's rich in Vitamin C and fibre. It's great for our gut health and mental wellbeing. And best of all with the right combination of ingredients and technique, it can be totally delicious. Yes, this Sweet & Sour Broccoli stir-fry is exactly that — totally delicious.

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Do you cook vegetables before adding to stir-fry? ›

To prepare vegetables for stir-frying, blanching is the perfect way to jump-start the cooking process, especially for dense vegetables like broccoli or cauliflower (which usually take a while to stir-fry and often get soggy).

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How do you make stir-fry 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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What is the best oil for stir-frying? ›

So many different oils, the good news is you can stick with what you know – canola is great! The best oils for stir frys are the oils with the higher smoke points. These tend to be the “thinner” oils such as peanut, grapeseed or canola.

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Is stir-fry healthy to lose weight? ›

Yes, stir fry vegetables are a great option for weight loss. Stir-frying is a low-calorie cooking method that helps to retain the nutrients in the vegetables while also providing a delicious and flavourful meal. The key to making a healthy stir fry is to use fresh vegetables and lean proteins.

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Is it healthy to eat stir-fry everyday? ›

It is all about what you add to it. Straight vegetables do not have all of the nutrients that your body needs. If you have some source of protein, (meat or plant based) either separately or as part of your stir-fry, and some carbohydrates (rice or noodles) it is probably a pretty healthy diet.

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What are the 3 rules of stir-frying? ›

Food & Dining

The first is to cook your protein and your vegetable separately, and combine them only after both are fully cooked. A second rule of thumb for stir-frying: Choose one vegetable per stir-fry. Finally, always remember to add liquid only after everything is more or less finished cooking.

What is the secret ingredient in stir-fry? ›

According to Food & Wine, ketchup is the ultimate way to take the flavor of homemade stir fry up a level, thanks to its sweet and sour flavor profile. It just might be the easiest cooking hack to elevate your home cooking to that of your favorite take-out.

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Do you add stir-fry sauce before or after? ›

Once the meat is done cooking, add the vegetables to the pan. If you are using fresh vegetables, you will need to stir them around for 4-5 minutes so they start cooking before you add your sauce. When they are starting to feel tender, but still have a lot of bite to them, add the sauce.

Do you add liquid to stir-fry? ›

Add liquid only after everything finishes cooking. Once the protein cooks through, add sauce to the pan, and heat through. Drizzle sauce down the sides of the pan with a ladle. If using tofu, simmer for several minutes in sauce before adding veggies.

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Do you stir-fry with oil or water? ›

Can water be used instead of oil when cooking vegetables for a stir fry? Not if you want a good (classic) stir fry. It could be done if you're craving it and are out of oil but you'd essentially be steaming instead of frying your vegetables granting a pretty different result with less bite, and less flavor.

Should I parboil broccoli before stir-frying? ›

It's best to blanch broccoli before stir frying since they need some time to thoroughly cook through. Blanching will help the stems soften so they're nice and tender after stir frying.

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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!

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Do I need to blanch vegetables before stir-fry? ›

Many recipes call for crisper, more dense vegetables to be blanched, especially before stir-frying. There are several reasons for doing this: It helps seal in the color, flavor and nutrients of the vegetables. (Green vegetables turn a wonderful bright green when blanched).

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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.