Broccoli and Mushroom Stir-Fry | Healthy Stir-Fry Recipes (2024)

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4.15 from 432 votes

by SkinnyMs.

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Published: November 7, 2023

This broccoli mushroom stir fry is great for a quick and easy weeknight meal.

Broccoli and Mushroom Stir-Fry | Healthy Stir-Fry Recipes (2)

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 and Mushroom Stir-Fry | Healthy Stir-Fry Recipes (3)

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.


Broccoli and Mushroom Stir-Fry | Healthy Stir-Fry Recipes (4)

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.


Broccoli and Mushroom Stir-Fry | Healthy Stir-Fry Recipes (5)

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!

4.15 from 432 votes

Broccoli Mushroom Stir-Fry

This quick & easy nutritious vegan dish is perfect for a meatless Monday!

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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.

Broccoli and Mushroom Stir-Fry | Healthy Stir-Fry Recipes (6)

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US CustomaryMetric

  • 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


  • 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!

Broccoli and Mushroom Stir-Fry | Healthy Stir-Fry Recipes (2024)


Do I need to boil broccoli before stir-fry? ›

Broccoli does NOT requiring boiling before sautéing or stir-frying IF you implement the steaming method. Trapping hot air in the pan is what helps soften the broccoli so it doesn't just appear cooked on the outside.

Is stir-fry mix healthy? ›

Yes, stir fry vegetables are a great option for weight loss. Stir-frying is a low-calorie cooking method that helps to retain the nutrients in the vegetables while also providing a delicious and flavourful meal. The key to making a healthy stir fry is to use fresh vegetables and lean proteins.

How do you stir-fry without fat? ›

Cook in broth or water: Instead of oil or butter, use broth or water to cook the ingredients in the pan. The liquid will help to prevent sticking and add flavor to the dish. Use aromatics: Add ginger, garlic, and onions to the pan to provide flavor.

What can I add to stir-fry for taste? ›

5. Add flavour.
  1. Herbs: basil, oregano, cilantro.
  2. Spices: cumin, coriander, cardamom.
  3. Reduced sodium or no sodium added broth.
  4. Fresh lemongrass, garlic or ginger.
  5. 100% fruit juice.
  6. Citrus zest.
  7. Lower sodium soy sauces (<600 mg sodium per tablespoon)
Sep 16, 2019

How do Chinese restaurants get broccoli so crispy? ›

The Chinese broccoli needs to cook as fast as possible, so that the nutrients and color don't have as much opportunity to leach out into the water. It's best to start with as much boiling water as you can. Restaurants serve amazingly green and crunchy Chinese broccoli because they use huge amounts of boiling water.

Should I blanch broccoli for stir fry? ›

It's best to blanch broccoli before stir frying since they need some time to thoroughly cook through. Blanching will help the stems soften so they're nice and tender after stir frying.

Can I lose weight eating stir-fry? ›

Stir-frying is a great way to lose weight without having to suffer through the typical boring, tasteless, low-fat meals. My Stir-fry meal recipes are quick and easy to prepare, delicious, and nutritious. Your family will love the flavor and you will be happy knowing they are eating a healthy, low-fat meal.

What is unhealthy about stir-fry? ›

Take-out stir-fries tend to be loaded with sodium and may be high in refined carbs like rice and noodles. Making them at home will give you more control over the ingredients so you can enjoy a healthier stir-fry.

Is it OK to eat stir-fry vegetables everyday? ›

It's a great way to use up bits of vegetables you don't know what to do with, and to get a big dose of colorful veggies into your diet! We call this an “everyday”stir-fry, because it's such a flexible recipe, you could eat it every day, and still have variety.

What are the 3 rules of stir-frying? ›

The first is to cook your protein and your vegetable separately, and combine them only after both are fully cooked. A second rule of thumb for stir-frying: Choose one vegetable per stir-fry. Finally, always remember to add liquid only after everything is more or less finished cooking.

What is the secret to a successful stir-fry? ›

The key to stir-frying is to constantly stir. Your veggies must have enough room to move around in the wok. A -crowded wok will lead to veggies that are soggy instead of crunchy. If your wok is getting too full, cook your meat and then veggies in batches.

What can I put in a stir-fry instead of meat? ›

Vegetarian stir-fry recipes
  1. Spicy mushroom & broccoli noodles. A star rating of 4.7 out of 5. ...
  2. Chilli oil. A star rating of 0 out of 5. ...
  3. Gingery broccoli-fry with cashews. ...
  4. Marinated tofu with pak choi. ...
  5. Noodle stir-fry with crunchy peanuts. ...
  6. Sticky tempeh stir-fry. ...
  7. Noodles with crispy tofu. ...
  8. Seitan & black bean stir-fry.

What is the secret ingredient in stir-fry? ›

According to Food & Wine, ketchup is the ultimate way to take the flavor of homemade stir fry up a level, thanks to its sweet and sour flavor profile. It just might be the easiest cooking hack to elevate your home cooking to that of your favorite take-out.

What seasoning is good for stir-fry? ›

Best Herbs And Spices For Stir Fry
  • Ginger. Ginger root is one of the most popular spices used in stir frys. ...
  • Cumin. Cumin has an intense aroma with warm, earthy flavours and tart undertones. ...
  • Galangal. ...
  • Chilli. ...
  • Turmeric. ...
  • Coriander. ...
  • Mint. ...
  • Basil.

What seasoning should I use for a stir-fry? ›

The most typical seasoning for vegetables in Cantonese cuisine is ginger, garlic, a little oyster sauce, a little brown sugar, a little light soy, a splash of toasted sesame oil and a little chicken stock with corn starch. Sub out a beef stock and you can use it for beef. Just don't make it too saucy.

Do you have to boil vegetables before stir fry? ›

Absolutely not. They develop much more flavor if stir fried without boiling. You just have to slice them fairly thin put them in pretty early in the process, as they take a while to cook—a bit longer than the onion. If you include beets, turnips or parsnips in your stir fry, threat them the same way.

Do you have to boil broccoli before eating? ›

Serving broccoli raw is an excellent option, since it retains these nutrients and the enzyme that forms isothiocyanate compounds. Before serving on a relish tray or salad, quickly blanching and cooling allows you to get even a bit more of these compounds.

Is it better to fry or boil broccoli? ›

Stir-frying and stir-frying/boiling, the two most popular methods for most homemade dishes in China, cause great losses of chlorophyll, soluble protein, soluble sugar, vitamin C, and glucosinolates, but the steaming method appears the best in retention of the nutrients in cooking broccoli.

Is it better to saute or boil broccoli? ›

Healthiest Way to Cook broccoli. Over-cooking broccoli can result in a tasteless mush. A quick saute with garlic and a splash of water, that is enough to not only cook this under-appreciated vegetable but also retain all it's flavour and nutrition.

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