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
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 430 votes
Broccoli Mushroom Stir-Fry
This quick & easy nutritious vegan dish is perfect for a meatless Monday!
Review Recipe PIN RECIPE Print Recipe
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.
Review Recipe PIN RECIPE Print Recipe
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
Serving: 1.5cups | Calories: 114kcal | Carbohydrates: 15g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Sodium: 364mg | Potassium: 448mg | Fiber: 3g | Sugar: 6g | Vitamin A: 3025IU | Vitamin C: 44mg | Calcium: 53mg | Iron: 2mg |
SmartPoints (Freestyle): 4
Keywords Low-Carb, Plant-Based, Quick and Easy, Vegan, Vegetarian
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Want more healthy stir fry recipes? We’ve got plenty to choose from! Try these stir fry recipes next:
- Chicken, Broccoli, and Asparagus Stir Fry
- Ginger Honey Chicken Stir Fry
- Shrimp Stir Fry
- Better Than Takeout Chicken Sesame Stir Fry Recipe
- Garlic Ginger Pork Stir Fry
Stir fry recipes are great for go-to quick and easy weeknight dinners! Check out our whole collection on our Facebook page or follow us on Pinterest for more.
Need a meal plan? Our30-Day Plant-Based Meal Plan For Beginners is the perfect place to start!
