Description
Mediterranean-inspired sautéed mushroom & broccoli stir-fry brings garden-fresh flavors dancing across your plate. Crisp vegetables mingle with savory seasonings, delivering a quick, nutritious meal perfect for weeknight dinners that keep palates delighted.
Ingredients
Scale
Main Vegetables:
- 2 cups broccoli florets
- 1 ½ cups mushrooms, sliced (button, cremini, or shiitake)
Seasonings and Sauces:
- 1 tablespoon (15 ml) soy sauce (or tamari for gluten-free)
- 1 teaspoon (5 ml) oyster sauce (optional, for depth of flavor)
- ½ teaspoon (2.5 ml) red pepper flakes (optional, for heat)
- ½ teaspoon (2.5 ml) ground black pepper
- ½ teaspoon (2.5 ml) rice vinegar (optional, for a tangy kick)
Cooking and Garnish Ingredients:
- 2 tablespoons (30 ml) olive oil or sesame oil
- 3 cloves garlic, minced
- 1 tablespoon (15 ml) water (for steaming)
- 1 teaspoon (5 ml) sesame seeds (for garnish, optional)
Instructions
- Warm a spacious skillet with olive or sesame oil over robust heat, creating an ideal sizzling environment for vegetables.
- Introduce mushrooms to the pan, allowing them to caramelize and release their rich, earthy moisture through gentle stirring until achieving a golden-bronze complexion.
- Cascade broccoli florets into the skillet, ensuring thorough integration with the mushrooms using vigorous circular motions.
- Sprinkle a subtle splash of water across the vegetables, then cover the pan to generate a steamy environment, softening the broccoli’s robust texture for approximately two minutes.
- Lift the lid and immediately introduce minced garlic, creating an aromatic layer while continuously manipulating the ingredients to prevent burning.
- Elevate the flavor profile by incorporating soy sauce, optional oyster sauce, red pepper flakes, and ground black pepper, thoroughly distributing these seasonings throughout the vegetable mixture.
- Continue stir-frying the medley, allowing the broccoli to reach a perfect crisp-tender consistency while harmonizing all flavor elements.
- Conclude the cooking process with a delicate drizzle of rice vinegar, imparting a bright, tangy undertone to the dish.
- Sprinkle sesame seeds across the surface as a final flourish, adding textural contrast and visual appeal.
- Serve immediately alongside steamed rice, noodles, or tofu to create a complete, nutritionally balanced meal.
Notes
- Choose fresh, firm mushrooms like shiitake or cremini for the best texture and umami flavor.
- Pat mushrooms dry before cooking to ensure they brown perfectly instead of steaming.
- Cut broccoli and mushrooms into similar-sized pieces for even cooking and consistent texture.
- Adjust heat and cooking time to prevent overcooking, which can make vegetables mushy and lose nutritional value.
- For a vegan version, replace oyster sauce with tamari or mushroom-based vegetarian oyster sauce.
- Add protein like tofu, chicken, or shrimp to transform this side dish into a complete meal.
- Use low-sodium soy sauce to control salt content and prevent the dish from becoming too salty.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Lunch, Dinner, Snacks
- Method: Sautéing
- Cuisine: Asian
Nutrition
- Serving Size: 2
- Calories: 150
- Sugar: 3 g
- Sodium: 250 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 12 g
- Fiber: 5 g
- Protein: 5 g
- Cholesterol: 0 mg