Vegan Broccoli and Mushroom Stir Fry – Quick, Savory, and Nutrient-Packed

Introduction

This Vegan Broccoli and Mushroom Stir Fry is a wholesome, plant-based dish that brings together crisp-tender broccoli, meaty mushrooms, and a savory garlic-ginger sauce — all in under 25 minutes. Perfect for weeknights, this stir fry is high in fiber, rich in umami, and incredibly satisfying without any meat, dairy, or eggs.

Whether you’re vegan, gluten-free, or just trying to eat more vegetables, this stir fry is a simple and delicious way to load your plate with nutrients. It’s light yet filling, full of bold flavors, and easy to serve over rice, quinoa, or noodles for a complete meal.

Ingredients Overview

This dish uses fresh, everyday ingredients that cook fast and deliver maximum flavor. Here’s what you’ll need:

Core Vegetables:

• Broccoli Florets: The star of the dish — full of fiber, vitamin C, and crunch. Use fresh or frozen.
• Mushrooms: Cremini, shiitake, or button mushrooms work well. They add a meaty texture and soak up the sauce beautifully.
• Red Bell Pepper (optional): Adds color and natural sweetness.
• Garlic & Ginger: Key aromatics for depth and that signature stir fry fragrance.

Stir Fry Sauce:

• Low-Sodium Soy Sauce or Tamari: Salty, umami base. Tamari keeps it gluten-free.
• Maple Syrup or Agave: For natural sweetness to balance the soy.
• Rice Vinegar: Adds brightness and tang.
• Toasted Sesame Oil: For nutty richness — a little goes a long way.
• Cornstarch Slurry (1 tsp cornstarch + 2 tbsp water): To thicken the sauce slightly.

Optional Additions:

• Red Chili Flakes or Sriracha: For heat.
• Cashews or Sesame Seeds: For crunch and garnish.
• Tofu or Edamame: To add protein and make it a full meal.

Step-by-Step Instructions

1. Prep the Sauce

In a small bowl, whisk together:

• 3 tbsp low-sodium soy sauce or tamari
• 1 tbsp maple syrup or agave
• 1 tbsp rice vinegar
• ½ tsp toasted sesame oil
• 1 tsp cornstarch + 2 tbsp water

Set aside.

2. Cook the Vegetables

Heat 1 tbsp avocado oil or neutral oil in a large skillet or wok over medium-high heat.

Add:

• 2–3 cloves garlic, minced
• 1 tbsp fresh ginger, minced

Sauté for 30 seconds until fragrant.

Add:

• 4 cups broccoli florets
• 2 cups sliced mushrooms
• (Optional) 1 sliced red bell pepper

Stir fry for 5–6 minutes, tossing frequently, until broccoli is bright green and mushrooms have released their moisture.

3. Add Sauce and Simmer

Pour the sauce over the vegetables. Toss to coat evenly. Let simmer for 1–2 minutes, stirring constantly until sauce thickens slightly and clings to the veggies.

If the pan gets too dry, add a splash of water or vegetable broth.

4. Serve

Remove from heat. Garnish with:

• Toasted sesame seeds
• Chopped green onions
• (Optional) Roasted cashews or peanuts

Serve hot over:

• Steamed jasmine rice
• Brown rice or quinoa
• Rice noodles or cauliflower rice (for low-carb)

Tips, Variations & Substitutions

• Add Protein: Stir in pan-fried tofu, tempeh, or shelled edamame for a protein boost.
• Make It Spicy: Add chili garlic paste, red pepper flakes, or a dash of sriracha.
• Use Frozen Broccoli: No need to thaw — just increase cooking time slightly.
• No Cornstarch? Use arrowroot or tapioca starch to thicken the sauce.

Flavor Add-Ons:

• A splash of lime juice at the end brightens the dish.
• Add fresh Thai basil or cilantro for herby notes.
• For a smoky twist, try smoked paprika in the sauce.

Serving Ideas & Occasions

This stir fry is a go-to for:

• Quick weeknight dinners
• Meatless Mondays
• Meal prep — stores well in the fridge for 3–4 days
• Balanced vegan bowls

Pair it with:

• Quinoa for extra protein
• Brown rice for fiber
• Fresh cucumber salad or miso soup on the side

Nutritional & Health Notes

Per serving (1 of 4), approximate values:

• 10–12g plant-based protein (more if adding tofu or edamame)
• 8–10g fiber
• 200–250 calories (without rice)
• Vitamins C, K, and potassium from broccoli and mushrooms

This meal is:

• Vegan and gluten-free (if using tamari)
• Naturally dairy-free and nut-free (without garnish)
• Low in fat and full of antioxidants

Perfect for plant-based eaters looking for something fast, hearty, and flavorful.

FAQs

Q1: Can I use frozen broccoli?

A1: Yes. Use directly from frozen — just cook a few minutes longer to evaporate excess moisture.

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Q2: What mushrooms work best?

A2: Cremini, shiitake, or white button mushrooms all work. Shiitake adds extra umami.

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Q3: How do I add more protein?

A3: Add cubed tofu, tempeh, or ½ cup shelled edamame per serving. You can also serve over quinoa.

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Q4: Is this recipe meal-prep friendly?

A4: Absolutely. Store in airtight containers for up to 4 days. Reheat in a skillet or microwave with a splash of broth or water.

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Q5: How do I prevent the veggies from getting soggy?

A5: Stir fry over medium-high heat and avoid overcrowding the pan. Cook just until broccoli is tender-crisp.

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Q6: Can I make the sauce ahead of time?

A6: Yes — whisk it up to 3 days in advance and store in the fridge. Shake before using.

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Q7: Is this oil-free?

A7: To make it oil-free, sauté garlic and ginger in a splash of vegetable broth instead of oil. Skip sesame oil in the sauce.

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