Vegan Broccoli and Mushroom Stir Fry

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INTRODUCTION

Vegan Broccoli and Mushroom Stir Fry is a simple, fresh dish that cooks fast. It uses bright broccoli, meaty mushrooms, and a few colorful vegetables. This stir fry is a healthy, low calorie choice that tastes great any night of the week. It can be a lighter option for family dinners or a quick meal for work nights.

If you like broccoli in different ways, you might also enjoy the Chinese Beef and Broccoli recipe as a tasty meat-based version to compare flavors and techniques. This vegan stir fry keeps the same classic feel but swaps animal protein for plant foods to make a heart healthy and plant-forward plate.

This recipe is easy to tweak. You can make a healthy version with less oil and low-sodium soy sauce. You can also make it a high protein meal by adding tofu or edamame. It is great for meal prep and works well with rice, noodles, or a bed of greens.

WHY YOU WILL LOVE THIS RECIPE

This stir fry is quick and full of fiber and vitamins. Broccoli gives vitamin C, fiber, and a crisp texture. Mushrooms add umami and a meaty bite without extra fat. The recipe is also low in sugar, and it can be diabetic-friendly when you watch portion sizes and use low-sodium sauce.

You will love this recipe because it is a lighter option that still fills you up. It is a good choice for people who want a balanced meal without many calories. It also works for busy weeks — chop vegetables one day and stir fry in minutes the next day. This dish is great for meal prep and will keep well in the fridge.

If you need a low carb or keto idea with a similar flavor profile, check out this keto low-carb beef and broccoli for another easy way to enjoy broccoli and umami sauce while cutting carbs.

HOW TO MAKE Vegan Broccoli and Mushroom Stir Fry

This stir fry cooks in one pan. The trick is to keep the heat high enough to sear the vegetables while still keeping them tender. Start with hot oil, then add garlic and ginger to flavor the oil. Add the firm vegetables first so they get time to cook but stay crisp. Finish with soy sauce to coat everything in a glossy, savory sauce.

For a healthy version, use less oil and a low-sodium soy sauce or tamari. For extra protein, add cubed firm tofu, cooked chickpeas, or edamame near the end. For a lighter option, serve over cauliflower rice instead of regular rice.

EQUIPMENT NEEDED

• Large skillet or wok
• Wooden spoon or spatula
• Cutting board and knife
• Measuring spoons
• Bowls for prep (mise en place)

Ingredients You’ll Need :

• 2 cups broccoli florets
• 2 cups sliced mushrooms
• 1 bell pepper, sliced
• 1 carrot, sliced
• 3 cloves garlic, minced
• 1 tablespoon ginger, minced
• 3 tablespoons soy sauce
• 2 tablespoons olive oil
• Salt and pepper to taste
• Cooked rice or noodles for serving

STEP-BY-STEP INSTRUCTIONS :

1. Heat olive oil in a large pan over medium heat.
2. Add garlic and ginger, sauté for 1 minute.
3. Add broccoli, mushrooms, bell pepper, and carrot; stir fry for 5-7 minutes until vegetables are tender but still crisp.
4. Pour in soy sauce and stir to coat vegetables.
5. Season with salt and pepper.
6. Serve over cooked rice or noodles.

HOW TO SERVE Vegan Broccoli and Mushroom Stir Fry

Serve this stir fry over a small bowl of brown rice, whole grain noodles, or quinoa for a balanced plate. To keep it a lighter option, choose cauliflower rice or a bed of mixed greens. Portion control matters: aim for roughly one to one and a half cups of stir fry per person when serving with a half cup of cooked grain. This helps keep the meal low calorie while giving you the fiber you need.

For a high protein meal, add firm tofu cubes, baked tempeh, or a scoop of edamame on top. A simple garnish of sesame seeds and green onion adds flavor without many extra calories. Use low-sodium soy sauce or tamari to keep sodium in check, which makes the meal more diabetic-friendly and heart healthy.

STORAGE & FREEZING : Vegan Broccoli and Mushroom Stir Fry

Store leftovers in an airtight container in the fridge for up to 4 days. Cool the stir fry to room temperature before sealing to keep texture and flavor. Reheat gently in a pan over medium heat; add a splash of water or stock if the sauce has thickened.

Freezing is possible but not always best for texture. If you plan to freeze, cool fully and place in freezer-safe containers for up to 2 months. Thaw in the fridge overnight and reheat on the stove. Note: frozen and thawed vegetables may be softer, so use frozen portions in soups or stews if you prefer firmer texture.

SERVING SUGGESTIONS

• Balanced side: serve with a small bowl of brown rice and a side salad for a full meal.
• Low calorie choice: choose cauliflower rice and steamed edamame.
• Flavor boost: add a sprinkle of toasted sesame seeds, fresh cilantro, or a squeeze of lime.
• For a gluten free meal, use tamari or coconut aminos instead of regular soy sauce.

This dish pairs well with a simple cucumber salad or miso soup to round out a meal that is light but filling. For a heart healthy meal, keep added oils low and choose whole grains.

VARIATIONS

• Healthier version: Use 1 tablespoon olive oil instead of 2. Use low-sodium soy sauce or tamari. Add extra broccoli and carrots to boost fiber and reduce per-serving calories. This lighter option lowers fat per serving while keeping flavor.
• High-protein or low-carb version: Add cubed firm tofu, baked tempeh, or a cup of cooked edamame. For a low carb plate, serve over shredded cabbage or cauliflower rice instead of grains to keep carbs low while raising protein to create a true high protein meal.
• Air fryer or oven-baked version: Toss the sliced mushrooms, bell pepper, carrot, and broccoli with a little oil and salt. Roast in a 400°F oven for 12–15 minutes or air fry at 375°F for 8–10 minutes until slightly charred. Mix roasted veggies with garlic, ginger, and soy sauce in a pan to finish. This gives a roasted flavor and is an easy air fryer method.

Each variation keeps the recipe flexible. Swap sauces or proteins to suit dietary needs like gluten free, low calorie, or diabetic-friendly plans.

FAQs

Q: Is this recipe diabetic-friendly?
A: Yes. It can be diabetic-friendly if you use low-sodium soy sauce, control portion sizes, and pair with low glycemic sides like brown rice or cauliflower rice. Watch the amount of rice to keep carbs steady.

Q: How long will the cooked stir fry last in the fridge?
A: Cooked stir fry will stay fresh for up to 4 days when stored in an airtight container in the refrigerator.

Q: Is this dish high in protein?
A: The base recipe is moderate in protein from vegetables. To make a high protein meal, add tofu, tempeh, edamame, or cooked lentils. That change raises protein without much extra prep.

Q: Can I make this gluten free?
A: Yes. Use tamari or coconut aminos instead of regular soy sauce to make it gluten free. Check labels on prepared sauces to be sure.

Q: Can I freeze the stir fry and still have good texture?
A: You can freeze it, but vegetables may soften after thawing. For best texture, freeze only if you plan to use the thawed stir fry in soups, stews, or blended dishes.

MAKE-AHEAD TIPS FOR Vegan Broccoli and Mushroom Stir Fry

This recipe is great for meal prep. Chop all vegetables and store them in separate airtight containers in the fridge for up to 2 days. Mix garlic and ginger in a small jar so you can add them straight to the pan. Cooked rice can be portioned in containers so you only need to reheat and stir fry vegetables for a quick dinner. This recipe is great for meal prep and saves time on busy days.

If you like to batch cook and save ideas for plant-based meals, try the vegan lentil mushroom stew for another make-ahead, protein-rich option that reheats well and pairs nicely with this stir fry.

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