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 427 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

Is stir-fry mix healthy? ›

A stir-fry is a great way to get a healthy dose of vegetables. If you add a little lean protein, a flavorful sauce, and serve your stir-fry over steamed brown rice, you've got a well-balanced meal. It's also quick to make if you use precooked brown rice.

Should you cook 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.

Find Out More ›

Is stir-fry broccoli good for you? ›

Stir-frying and stir-frying/boiling, the two most popular methods for most homemade dishes in China, cause great losses of chlorophyll, soluble protein, soluble sugar, vitamin C, and glucosinolates, but the steaming method appears the best in retention of the nutrients in cooking broccoli.

Get More Info ›

How to make stir-fry more flavourful? ›

5. Add flavour.

Herbs: basil, oregano, cilantro.
Spices: cumin, coriander, cardamom.
Reduced sodium or no sodium added broth.
Fresh lemongrass, garlic or ginger.
100% fruit juice.
Citrus zest.
Lower sodium soy sauces (<600 mg sodium per tablespoon)

Sep 16, 2019

What not to put in stir-fry? ›

"Tomatoes should never go in a stir fry — not at all." Chef Natasha Ford adds that they're too mushy. "They would just make your stir fry soupy," she says. "If you really want to use them, keep them as fresh and uncooked as possible.

Can stir-fry be unhealthy? ›

It may seem like a healthy option, but cooking a stir-fry could be bad for health because it shoots microscopic particles of fat into the air, which may be hazardous if inhaled, scientists have warned.

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Is supermarket stir-fry healthy? ›

They're usually coated in a delicious sauce and don't take long to prepare. Take-out stir-fries tend to be loaded with sodium and may be high in refined carbs like rice and noodles. Making them at home will give you more control over the ingredients so you can enjoy a healthier stir-fry.

Keep Reading ›

Is it okay to eat stir-fry vegetables every day? ›

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.

Are frozen stir-fry vegetables healthy? ›

Adding frozen vegetables to your diet is a simple way to increase your intake of important nutrients, including fiber, antioxidants, vitamins, and minerals ( 9 ).