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