Broccoli and Mushroom Stir-Fry | Healthy Stir-Fry Recipes

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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!

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 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 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, 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.

Broccoli and Mushroom Stir-Fry | Healthy Stir-Fry Recipes

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

vegan recipes for healthy weight loss

Yields: 4 servings | Serving Size: 1 1/2 cups | Calories: 133 | Total Fat: 8g | Saturated Fat: 1g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 286mg | Carbohydrates: 12g | Fiber: 3g | Sugar: 3g | Protein: 6g | SmartPoints (Freestyle): 3

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 fresh ginger, 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 low-sodium soy sauce
  • 1 tablespoon coconut sugar, optional
  • 1 tablespoon sesame seeds

Instructions

  1. 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.
  2. 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.
https://skinnyms.com/broccoli-and-mushroom-stir-fry-vegan-stir-fry-recipes/

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.

38 Comments on "Broccoli and Mushroom Stir-Fry | Healthy Stir-Fry Recipes"

  1. Linda  May 25, 2018

    Fabulous meal!!! Served this with quiona and my husband and I enjoyed every bite.

    Reply
  2. Jenn  January 2, 2019

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

    Reply
    • Gale Compton  January 3, 2019

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

      Reply
  3. xaivier  February 3, 2019

    Do you need cooking oil?

    Reply
    • Chef Sallie  February 3, 2019

      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!

      Reply
  4. xaivier  February 8, 2019

    is the blackening of some tip of your broccoli normal?

    Reply
    • Nichole Furlong  February 9, 2019

      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.

      Reply
      • Kate  May 7, 2019

        Cab you replace the cashew nut with hazelnuts?

        Reply
        • Nichole Furlong  May 8, 2019

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

          Reply
  5. SusieSTL  February 16, 2019

    Yum. Added 1/2 tsp if Chinese Five spice. It was delicious

    Reply
  6. Daniel  February 18, 2019

    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.

    Reply
    • Chef Sallie  February 20, 2019

      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!

      Reply
      • Janita's  August 1, 2019

        Omg it was so delicious and full of flavor 😌 ty.

        Reply
  7. Connie  February 25, 2019

    I made this dish last night and served it over whole grain rice. It was a hit with the family!

    Reply
    • Chef Sallie  February 25, 2019

      So glad everyone enjoyed it!

      Reply
  8. Chelsea  March 19, 2019

    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!

    Reply
    • Nichole Furlong  March 21, 2019

      We’re so glad you love the recipe, Chelsea!

      Reply
  9. Jocelyne  March 29, 2019

    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!

    Reply
    • Gale Compton  March 29, 2019

      Jocelyne, Great! So happy you enjoyed the Stir-Fry. 🙂

      Reply
  10. Andrea  April 5, 2019

    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?

    Reply
    • Nichole Furlong  April 6, 2019

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

      Reply
  11. Amelia  April 7, 2019

    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 didn’t have a couple ingredients. It was amazing. I will definitely be using this recipe again. Thanks for sharing.

    Reply
  12. Sharon Hawks  April 23, 2019

    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.

    Reply
    • Erin Milller  April 23, 2019

      Hi Sharon,
      Awesome! We’re SO glad that you both loved it! 🙂

      Reply
  13. Molly  May 6, 2019

    Is the serving size one half cup or one AND a half cups?

    Reply
    • Nichole Furlong  May 8, 2019

      The nutrition information states there are 4 servings each serving is 1 1/2 cups.

      Reply
  14. Sue  May 21, 2019

    Will this recipe turn out ok, if you double it?

    Reply
  15. Susan  July 20, 2019

    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!!

    Reply
    • Erin Milller  July 24, 2019

      Hahaha we’ve all been there! 😀 Thanks for the feedback, Susan!

      Reply
  16. Maria Guillermina  August 19, 2019

    Lovely recipe, thank you.

    Reply
    • Erin Milller  August 19, 2019

      Thanks for the feedback, Maria! We’re happy to hear that you enjoyed it 🙂

      Reply
  17. A  October 27, 2019

    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!

    Reply
    • Nichole Furlong  October 28, 2019

      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!

      Reply

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