This Broccoli and Mushroom Stir-Fry is a quick, healthy, and flavorful dish that’s perfect for weeknight dinners or meal prep. Vibrant broccoli florets and earthy mushrooms are flash-cooked to preserve their texture and tossed in a savory garlic-soy sauce with a hint of sesame. The dish comes together in under 30 minutes and is packed with plant-based nutrients. Whether served as a main over rice or noodles or as a vibrant side, this stir-fry is a delicious way to enjoy fresh vegetables in a satisfying, Asian-inspired way.
Preparation Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Yield: 4 servings
Cuisine: Asian-Inspired / Vegetarian
Ingredients
-
2 tablespoons vegetable oil
-
2 cups broccoli florets
-
2 cups mushrooms (button or cremini), sliced
-
3 garlic cloves, minced
-
1 tablespoon soy sauce
-
1 tablespoon oyster sauce (optional for depth; substitute with hoisin or extra soy for vegetarian version)
-
1 teaspoon sesame oil
-
1/2 teaspoon ground black pepper
-
1/4 teaspoon chili flakes (optional)
-
2 tablespoons water
-
1 teaspoon cornstarch (optional, for sauce thickening)
-
1 tablespoon toasted sesame seeds
-
2 tablespoons chopped green onions (for garnish)
Step-by-Step Cooking Directions
Step 1: Prep the Vegetables
Rinse and cut the broccoli into bite-sized florets. Clean and slice the mushrooms. Mince the garlic and set aside.
Step 2: Blanch the Broccoli (optional for brighter color and tenderness)
Boil a small pot of water. Add the broccoli and cook for 1 minute. Drain and rinse with cold water to stop cooking. Set aside.
Step 3: Stir-Fry the Mushrooms
Heat vegetable oil in a large skillet or wok over medium-high heat. Add mushrooms and stir-fry for 2–3 minutes until browned and slightly soft.
Step 4: Add Garlic and Broccoli
Add the minced garlic and stir for 30 seconds until fragrant. Add the broccoli and toss well with the mushrooms.
Step 5: Add Sauce Ingredients
Stir in soy sauce, oyster sauce (if using), black pepper, and chili flakes. Add 2 tablespoons of water to create steam and help cook the vegetables evenly.
Step 6: Thicken the Sauce (optional)
If a thicker sauce is desired, mix 1 teaspoon cornstarch with 1 tablespoon water and pour into the pan. Stir and cook for another minute until the sauce slightly thickens and clings to the vegetables.
Step 7: Finish with Sesame and Garnish
Turn off the heat. Drizzle sesame oil over the stir-fry. Sprinkle with toasted sesame seeds and chopped green onions.
Step 8: Serve
Serve immediately with steamed jasmine rice, brown rice, or noodles.
Nutritional Information (per serving)
-
Calories: 130
-
Protein: 5g
-
Carbohydrates: 9g
-
Fat: 9g
-
Fiber: 3g
-
Sugar: 3g
-
Sodium: 390mg
The Origins and Popularity of the Recipe
Stir-fries are a staple of Chinese cuisine and have spread across Asia and globally due to their speed, flavor, and versatility. This broccoli and mushroom variation highlights common stir-fry ingredients that are especially popular in vegetarian and health-focused diets. Quick-cooked with minimal oil and bold seasoning, it’s a go-to for busy home cooks who want nutritious meals without sacrificing taste.
Reasons Why You’ll Love the Recipe
-
Quick and easy—ready in under 30 minutes
-
Packed with fiber, vitamins, and minerals
-
Perfect for vegetarians and easily vegan
-
A flavorful way to use fresh broccoli and mushrooms
-
Budget-friendly and meal-prep friendly
-
Delicious alone or as a side dish
Health Benefits
-
Broccoli is rich in vitamin C, K, and cancer-fighting antioxidants
-
Mushrooms offer immune support, vitamin D, and umami flavor
-
Garlic boosts immune function and heart health
-
Sesame seeds and oil provide healthy fats and antioxidants
-
Low in calories and carbs, high in fiber
Serving Suggestions
-
Serve with white, brown, or jasmine rice
-
Pair with teriyaki tofu, grilled chicken, or shrimp
-
Spoon over noodles for a hearty lunch
-
Serve as a vegetable side with Asian-inspired mains
-
Top with crushed peanuts or cashews for crunch
Cooking Tips
-
Don’t overcook broccoli—keep it crisp-tender for best flavor
-
Slice mushrooms evenly for uniform cooking
-
Add tofu or tempeh for extra protein
-
Stir-fry over high heat to retain texture and color
-
Use tamari instead of soy sauce for gluten-free option
Variations to Try
-
Add bell peppers, carrots, or snow peas for more color and nutrition
-
Spicy version: Add sriracha or fresh chopped chili
-
Ginger garlic version: Add 1 tsp grated ginger with garlic
-
Nutty twist: Stir in 1 tbsp peanut butter with the sauce
-
Lemon or lime juice: Add a citrusy touch before serving
Conclusion
This Broccoli and Mushroom Stir-Fry with Garlic and Sesame is the perfect example of simple ingredients creating big flavor. It’s fast, colorful, and nourishing—everything you want in a weekday meal or vegetable-forward side. Whether you’re cooking for one or feeding a family, this stir-fry is easy to love and even easier to make part of your regular rotation.
10 Comprehensive FAQ Section
1. Can I use frozen broccoli?
Yes, just thaw and pat dry to avoid excess moisture.
2. What other mushrooms can I use?
Cremini, shiitake, oyster, or even portobello work well.
3. Can I make this oil-free?
Yes, use a non-stick pan and vegetable broth for sautéing instead.
4. Is it spicy?
Only if you add chili flakes or sauce. Otherwise, it’s mild and family-friendly.
5. Can I double the recipe?
Absolutely! Just cook in batches so the vegetables stay crisp and not soggy.
6. How long will leftovers last?
Up to 3 days in the refrigerator. Reheat in a skillet or microwave.
7. What’s the best rice to serve with it?
Jasmine or brown rice are great, but any rice or noodles will work.
8. Can I add a protein source?
Yes! Tofu, tempeh, shrimp, chicken, or beef are great additions.
9. Do I need a wok?
No, a large non-stick skillet works perfectly.
10. Can I serve it cold like a salad?
Yes, it tastes great cold too, especially as a meal-prep lunch option.