Broccoli and Mushroom Stir-Fry

3.98 from 305 votes

Vegan stir fry recipes are great for quick and easy weeknight meals.

vegan recipes for healthy weight loss

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 vegan stir fry recipes 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 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, mushrooms, and cashews make up the base of this stir-fry.

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 brassica vegetable 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 proteinโ€”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

This vegan dish is as nutrient-dense as it gets!

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

Our quick and easy stir-fry is the perfect option for meatless monday.

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, the monounsaturated 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.

3.98 from 305 votes

Broccoli and Mushroom Stir-Fry

This quick & easy nutritious vegan dish is perfect for meatless Monday!
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Yield 4 people
Serving Size 1.5 cups
Course Dinner, Lunch
Cuisine Asian
Author SkinnyMs.

Ingredients

  • 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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SkinnyMs.

The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives โ€” they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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79 Comments

  1. What kind of cashews did you use? Raw, roasted, like the canned ones? Also, do you recommend any particular type of mushroom?

    1. Jenn, We used raw cashews but roasted can be used as well. Personally, I like white mushrooms but cremini or button would as well.

    1. Hello! Excellent question! No oil is necessary for this recipe. Water is added in small amounts to keep the ingredients from sticking to the pan. You can also use a non-stick skillet to help prevent sticking. To add flavor, you can also use a bit of vegetable broth, but keep in mind, that will alter the calorie and sodium content. Let us know if you have additional questions, and keep the comments coming!

    1. If referring the blackening happening from cooking, yes that is normal. If your broccoli is raw and black at the tips it should not be used.

        1. I would not recommend using hazelnuts. They taste very different and won’t be great with the other ingredients.

  2. I am a bit disappointed with this recipe. I understand that this recipe is geared towards health, but it shouldn’t have to sacrifice flavor. Mushrooms and broccoli aren’t exactly high in flavor and by adding ingredients that are more on the bitter/tart side can severally cripple the overall dish. A couple of suggestions would be to 1) incorporate a different protein other than cashews (i.e. chicken, beef), 2) use a broth instead of water, 3) incorporate 1/4 to 1/2 brown sugar to reduce the bitterness of the soy sauce and rice wine vinegar, and 4) utilize the sweetness of bell peppers. With all this said, this recipe has huge potential to be absolutely delicious. It’s a good base to work with, and if that was the idea of this recipe, then it works.

    1. Daniel, thanks for the feedback! All recipes can be viewed as guidelines and can be used for inspiration to make the recipe your own. Creativity is always encouraged!

    2. Daniel…The dish was intended to be a vegan dish; hence no meat. 1) If the cashews toast, they have a great flavor, 2) the recipe said vegetable broth, 3) the Recipe called for coconut sugar, and 4) bell pepper would taste good. Other than that, the sauce in the recipe tasted exactly how asian sauces taste with the taste of the vinegar. I cook asian all the time, and it tasted exactly as expected. If you like meat, thinly-sliced beef or chicken would taste great.

  3. So delicious! Just made this for lunch and I was surprised by how much flavor it had! I put it over zoodles instead of brown rice but will definitely be making this again!

  4. Thanks for such a wonderful recipe! I used frozen broccoli(thawed), substituted the red wine vinegar with terriaki sauce and added cooked chicken! Simply delicious!

  5. Great recipe! I have made it twice now. I think i need to cut the sugar a little bit. Maybe because I am using white sugar instead of coconut?

    1. We’re glad you love the recipe, Andrea! Substituting white sugar for coconut sugar will change the flavor.

  6. Absolutely loved it. It was a lot easier and took less time than I thought it would. I had to make a couple modifications because I didnโ€™t have a couple ingredients. It was amazing. I will definitely be using this recipe again. Thanks for sharing.

  7. Made this recipe and really liked it. Most importantly, my son enjoyed it, too! After plating, I reseasoned mine with a little sweet soy sauce and I loved this! Definitely a keeper recipe.

  8. I made this exactly like the recipe said and I thought it was awesome. I hate to admit it but it was so good I ate the whole thing myself! I did not serve it over rice – just ate the stir-fry. Yummo!!

  9. Made this last night as one of my meals for the week and had a serving tonight for dinner, over brown rice. Very tasty! I will probably go a little heavier on the sauce next time (so that it flavors the rice more), but I also used more broccoli and mushrooms than the recipe called for. Farmers Market *shrug* Glad I found this tasty way to use the bounty!

    1. We’re glad yo loved the recipe! Happy to hear you added some extra farmer’s market veggies to make this recipe perfect for you person taste!

  10. I always try new recipes exactly as prescribed before deciding on any modifications. And I stuck to the original recipe, as usual, tonight. I am so glad I did. This was delicious! Everyone loved this dish. It disappeared. No leftovers. The only change I’m going to make next time around is to make a double recipe so I have leftovers for my fiancee to bring to work for lunch.

  11. Haven’t tried this yet. Just wanted to ask a question. I suffer with GORDS -or GERDS-, & vinegar is out for me. Is the rice wine vinegar safer for me than the malt or so called brown vinegar? /also, is coconut sugar better for us than normal white sugar?

    1. Heather, Please check with your doctor regarding the rice wine vinegar. Coconut sugar has lower glycemic index than white. With that said, there are conflicting views on whether one is healthier than the other. I suggest you do some research to make the most informed decision possible. ๐Ÿ™‚

  12. This was really good! I didnโ€™t add mushrooms because I did t have them but added sugar snap peas. The flavors were awesome!!

  13. Hi! Stuck at home right now. Donโ€™t have any cashews. Iโ€™m contemplating almonds. What do you think? This sounds delicious!

    1. Gayla, Once cooled to room temperature, cover and refrigerate until ready to serve. I’ve frozen this recipe, thawed in the fridge, then heated in a skillet. Delicious!

  14. Excellent vegan recipe! I made this with vegan yakisoba noodles, so yummy๐Ÿ’› My meat-eating husband loved it. This will be a staple in my kitchen.

    1. Christina, That’s wonderful news. I’m so happy your family enjoyed the Stir-Fry. ๐Ÿ™‚

  15. This turned out delicious.I was out of soy sauce so googled and found I could sub Worcestershire sauce.Did everything else exactly as recipe directed.Put it over rice.Oh,I did use some extra mushrooms just because I had them.I am on low sodium so this was a good recipe for me.

  16. I have not made it yet but the ingredients are awesome so I know it will be a winner for me. And it’s not a time consuming recipe which makes it an all around winner. ๐Ÿ‘๐Ÿ™Œ

  17. I altered the recipe slightly by sautรฉing the ginger in sesame oil. Then followed the recipe with vegetable broth. It was delicious and sayisfying….Thanks for sharing with us….

  18. It was pretty yummy. I did add a bit of sesame oil to finish it off. Next time I will toast the cashews first and will add some red bell pepper.

  19. Just made this recipe for my dinner tonight and thoroughly enjoyed it. Thank you for the recipe and all the other delicious looking recipes on your site.5 stars

  20. We are moving to a more plant based diet and I made this recipe last evening. It was really, really good. Combing so many of the foods important for optimal health. This will be a regular in our home. Had to serve up with some brown rice for my hubby but I enjoyed it just โ€œas isโ€. Thanks!5 stars

    1. Holly, Congratulations!!! I think you’ll love plant based living. We have loads of yummy recipes. In fact, we have a plant based recipe at the top of our home page today. ๐Ÿ™‚

  21. Doubled the recipe. I also added Brussel sprouts, and zucchini! And toasted the cashews for a second! Sooooo good served over quinoa! Thank you for the recipe!5 stars

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