delicious, healthy, and quick Sautéed Mushroom and Broccoli Stir-Fry — perfect as a side or light main dish! 🥦🍄
It’s naturally vegetarian, can be made vegan, and is low-FODMAP-friendly if you use garlic-infused oil.
🥦🍄 Sautéed Mushroom and Broccoli Stir-Fry
🕒 Prep Time: 10 min | 🔥 Cook Time: 10 min | 🍽️ Servings: 2–3
🧾 Ingredients:
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1 head broccoli, cut into small florets
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1½ cups mushrooms, sliced (button, cremini, or shiitake)
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2 tbsp olive oil (or use garlic-infused oil for low-FODMAP)
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1 tbsp low-sodium soy sauce or tamari (use tamari for gluten-free)
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1 tsp sesame oil
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1 tsp rice vinegar (optional, for brightness)
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Salt & black pepper, to taste
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Toasted sesame seeds (optional garnish)
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Chili flakes (optional, for heat)
👨🍳 Instructions:
1. Prep the Vegetables
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Wash and cut the broccoli into small, bite-sized florets.
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Slice the mushrooms evenly.
2. Blanch the Broccoli (optional but recommended)
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Bring a pot of water to a boil. Add broccoli florets and blanch for 1 minute.
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Drain and immediately transfer to cold water to stop cooking. This keeps them vibrant and crisp-tender.
3. Sauté the Mushrooms
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Heat 1 tbsp olive oil in a large skillet or wok over medium-high heat.
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Add mushrooms and cook for 4–5 minutes, stirring occasionally, until golden and tender.
4. Add Broccoli & Sauce
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Add the broccoli to the pan.
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Pour in soy sauce, sesame oil, and rice vinegar.
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Toss everything together and sauté for 2–3 minutes until heated through and coated in sauce.
5. Season & Serve
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Add salt and pepper to taste.
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Garnish with toasted sesame seeds and optional chili flakes.
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Serve warm — perfect with rice, quinoa, or as-is for low-carb!
💡 Optional Add-Ins:
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Scrambled egg for extra protein
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Sliced tofu or tempeh
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Cooked shrimp or chicken (if not vegetarian)
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A splash of coconut aminos for a soy-free version