Sautéed Mushroom and Broccoli Stir-Fry

Description: This Sautéed Mushroom and Broccoli Stir-Fry is a quick and flavorful vegetable dish that combines tender mushrooms and crisp broccoli in a savory sauce. Perfect as a healthy side dish or a light main course, this stir-fry is packed with nutrients and umami. The savory soy sauce, garlic, and ginger bring out the best in the vegetables, making this a vibrant and satisfying option for any meal.

Origin: Stir-fry dishes are traditionally associated with Chinese and other East Asian cuisines. Stir-frying is a cooking technique that involves quickly cooking ingredients over high heat, retaining their flavors and nutrients. This simple vegetable stir-fry draws inspiration from the classic stir-fried vegetables, featuring mushrooms and broccoli as the main stars.

Ingredients Quantity:

For the Stir-Fry:

• 2 cups (200g) broccoli florets
• 1 ½ cups (150g) mushrooms (button, cremini, or shiitake), sliced
• 1 tablespoon olive oil or vegetable oil
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1 small onion, sliced (optional)
• 1 tablespoon soy sauce (or tamari for gluten-free)
• 1 tablespoon oyster sauce (optional for extra flavor)
• 1 tablespoon sesame oil (for finishing)
• 1 teaspoon sesame seeds (for garnish)
• Salt and pepper to taste

Optional Ingredients:

• Red pepper flakes (for a little heat)
• Carrots, thinly sliced (for extra color and crunch)
• Green onions, sliced (for garnish)

Instructions:

1. Prep the vegetables: Wash and cut the broccoli into florets. Slice the mushrooms and onion (if using). Mince the garlic and grate the ginger.
2. Cook the broccoli: In a large skillet or wok, heat the olive oil over medium-high heat. Add the broccoli florets and stir-fry for 3-4 minutes until they are bright green and slightly tender but still crisp. Remove them from the pan and set them aside.
3. Sauté the mushrooms: In the same skillet, add a little more oil if needed. Add the sliced mushrooms and sauté for 3-4 minutes until they release their moisture and become golden brown.
4. Add garlic, ginger, and onion: Add the minced garlic, grated ginger, and onion (if using) to the pan. Stir-fry for 1-2 minutes, making sure the garlic and ginger don’t burn.
5. Combine the vegetables: Return the broccoli to the skillet. Add the soy sauce and oyster sauce (if using) and stir to coat the vegetables evenly. Stir-fry for an additional 2-3 minutes, allowing the flavors to meld together.
6. Finish with sesame oil: Drizzle sesame oil over the stir-fry and stir to combine.
7. Serve: Transfer the stir-fry to a serving dish and garnish with sesame seeds and green onions if desired. Serve immediately as a side dish or with steamed rice for a complete meal.

Tips for Success:

• To maintain the bright green color and crisp texture of the broccoli, you can blanch it in boiling water for 1-2 minutes before stir-frying.
• Customize the stir-fry with your favorite vegetables or protein (like tofu or chicken).
• Adjust the soy sauce and oyster sauce to taste, depending on how salty you like the dish.
• If you like a spicier stir-fry, add some red pepper flakes or sliced chili peppers.

Recommendations:

• Serve the sautéed mushroom and broccoli stir-fry alongside grilled meats or fish for a balanced meal.
• Pair with steamed jasmine rice or quinoa to make it a complete vegetarian dish.
• This stir-fry can also be served as a topping for noodles or as a filling for wraps.

Nutrition (per serving, based on 4 servings):

• Calories: 120
• Protein: 5g
• Carbs: 12g
• Fat: 7g
• Saturated Fat: 1g
• Fiber: 4g
• Sugars: 5g
• Cholesterol: 0mg
• Sodium: 450mg