Garlic Sautéed Broccoli and Mushrooms Stir-Fry Recipe

Benefits and Advantages of sauteed mushrooms with broccoli

Sauteed mushrooms with broccoli is a simple yet highly nutritious dish perfect for busy home cooks seeking flavorful and healthful meal options. The recipe requires minimal ingredients and cooking time, making it convenient for quick weeknight dinners or as a vibrant side dish. Broccoli is a great source of vitamin C, fiber, and essential nutrients that support digestion and immune function. Mushrooms add a savory, umami depth along with key antioxidants such as selenium and vitamin D, which help reduce inflammation and enhance overall well-being.

Cooking the vegetables by sautéing preserves much of their nutritional value while enhancing their natural flavors and textures. This dish also adapts easily to diverse dietary preferences including vegan, gluten-free, and low-calorie. Its balance of nutrient density and mouthwatering taste makes it ideal for health-conscious eaters and beginners alike seeking a versatile vegetable recipe.

Essential Ingredients for sauteed mushrooms with broccoli

Gather these essential ingredients to make sauteed mushrooms with broccoli:

• 1 tablespoon oil (olive oil or peanut oil can be used)
• 4 cups sliced mushrooms (about 6 to 8 ounces)
• 1/4 cup sliced shallots (or substitute with red onion if necessary)
• 4 cups broccoli florets (fresh or frozen)
• 1/2 cup reduced-sodium, fat-free chicken broth (or vegetable broth for vegetarian/vegan)
• 1/2 teaspoon salt
• 1/4 teaspoon crushed red pepper flakes (optional for spice)
• Black pepper to taste (optional)
• Slivered toasted almonds or toasted cashews for garnish (optional)
• Optional aromatics: 2–3 cloves garlic (sliced or minced), 1 tablespoon minced ginger, 2 green onions (sliced), dried chili peppers (for added flavor and heat)

Dietary Substitutions to Customize Your sauteed mushrooms with broccoli

To tailor this recipe to your dietary needs or ingredient availability, consider the following substitutions:

• Broccoli: Frozen broccoli florets work well if fresh isn’t available, retaining most nutrients and flavor.
• Mushrooms: Swap the standard button or cremini mushrooms for shiitake, portobello, or oyster mushrooms to vary texture and taste.
• Oils: In place of olive oil or peanut oil, try coconut oil, avocado oil, or plant-based butter for different flavor profiles or allergen accommodations.
• Additional Protein: Boost protein by adding tofu cubes, tempeh, or toasted nuts like walnuts or pine nuts.
• Low-Sodium Options: Use low-sodium soy sauce or tamari, and reduce added salt to manage sodium intake.
• Gluten-Free & Vegan: This recipe is naturally gluten-free and vegan, provided sauces are free from gluten or animal products.

How to Prepare the Perfect sauteed mushrooms with broccoli: Step-by-Step Guide

1. Prepare Vegetables: Wash and trim broccoli into bite-sized florets for even cooking. Clean and slice mushrooms uniformly to encourage consistent sautéing.
2. Heat Oil: Warm 1 tablespoon of olive or peanut oil in a large skillet over medium heat.
3. Sauté Aromatics: Add minced garlic (or aromatics like ginger and green onions, if using) and cook until fragrant, about 30 seconds.
4. Cook Mushrooms: Add sliced mushrooms and shallots to the skillet. Stir occasionally, allowing mushrooms to brown and release moisture over approximately 10 minutes. For best browning, avoid stirring for the first minute to create a proper sear.
5. Deglaze Pan: Stir in a splash of sherry or broth and cook for another 2 minutes until liquid evaporates.
6. Add Broccoli and Season: Incorporate broccoli florets, season with salt and optional crushed red pepper flakes, then pour in chicken or vegetable broth.
7. Cook Covered: Bring to a boil, reduce heat, cover, and cook for 5 minutes until broccoli is bright green and crisp-tender.
8. Finish Cooking: Remove the lid and cook 1–2 additional minutes to evaporate excess liquid, enhancing flavor concentration.
9. Season and Garnish: Adjust black pepper to taste and sprinkle toasted almonds or cashews on top before serving for added texture and richness.

Mastering sauteed mushrooms with broccoli: Advanced Tips and Variations

To make the most of your sauteed mushrooms with broccoli, start with high-quality, fresh mushrooms and make sure they are dry before cooking to achieve delicious caramelization. For deeper flavor, add a splash of balsamic vinegar or soy sauce during the last minutes of cooking, creating a rich umami boost. If you enjoy some heat, crushed red pepper flakes or smoked paprika can add a nice kick without overpowering the dish.

Enhance texture and nutrition by tossing in toasted nuts such as slivered almonds or cashews just before serving. Another great option is to add leafy greens like spinach or kale in the final minutes for extra color and vitamins. Experimenting with different mushroom varieties changes the taste profile: shiitake mushrooms add earthiness, while oyster mushrooms offer a delicate texture.

This sauté also pairs wonderfully with grains such as quinoa or brown rice, turning it into a full meal. These variations provide flexibility, allowing you to tailor the dish to your taste preferences and dietary needs.

How to Store sauteed mushrooms with broccoli: Best Practices

Store leftover sauteed mushrooms with broccoli promptly in airtight containers within two hours of cooking. Refrigerate and consume within 3 to 4 days to enjoy optimal flavor and freshness. For longer preservation, transfer cooled leftovers into freezer-safe containers or resealable bags, squeezing out excess air before freezing. The dish can be frozen for up to 2 to 3 months without significant loss of texture or taste.

When reheating, warm the dish gently in a skillet over medium heat or use a microwave, stirring occasionally to ensure even heating. Avoid reheating multiple times to maintain texture and nutritional value. Proper storage and reheating help keep the mushrooms tender and broccoli crisp, making it easy to enjoy your sauteed vegetables at any time.

Reheating gently preserves both flavor and texture, ensuring your dish tastes fresh even after storage.

Nutritional Value of sauteed mushrooms with broccoli

Sauteed mushrooms with broccoli is a nutrient-dense dish low in calories but rich in beneficial compounds. A typical serving contains approximately 100 to 150 calories, with healthy fats primarily from the cooking oil. It offers about 3 to 4 grams of plant-based protein, mainly from mushrooms, making it an excellent choice for vegetarian and vegan diets.

The dish is low in carbohydrates while being high in dietary fiber, largely from broccoli, promoting digestive health and sustained energy. It is cholesterol-free and low in saturated fat, supporting heart health. Key micronutrients include vitamin C and vitamin K from broccoli, along with selenium and polyphenols from mushrooms. These antioxidants help reduce inflammation and boost immune function, making this recipe a nutritious addition to any meal plan.

FAQs: Frequently Asked Questions About sauteed mushrooms with broccoli

Garlic Sautéed Broccoli and Mushrooms Stir-Fry Recipe

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🍄 Enjoy a delicious and healthy side dish with this Garlic Sautéed Broccoli and Mushrooms Stir-Fry, packed with vitamins and antioxidants.
🥦 Perfect for a quick, nutritious meal that’s both flavorful and satisfying, making it a family favorite.

• Total Time: 30 minutes
• Yield: 6 servings 1x

Ingredients

Scale 1x2x3x

1 tablespoon oil (olive oil or peanut oil)
4 cups sliced mushrooms (approximately 6 to 8 ounces)
1/4 cup sliced shallots (or substitute with red onion)
4 cups broccoli florets (fresh or frozen)
1/2 cup reduced-sodium, fat-free chicken broth (or vegetable broth)
1/2 teaspoon salt
1/4 teaspoon crushed red pepper flakes (optional)
Black pepper to taste (optional)
Slivered toasted almonds or toasted cashews for garnish (optional)
Optional aromatics: 2-3 cloves garlic (sliced or minced), 1 tablespoon minced ginger, 2 green onions (sliced), and dried chili peppers

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Instructions

1. Heat oil in a large skillet or Dutch oven over medium-high heat.

2. Add mushrooms and shallots (and garlic and ginger if using); sauté for about 10 minutes or until mushrooms are lightly browned and liquid evaporates, stirring occasionally. For better browning, sear mushrooms without stirring for the first minute.

3. Stir in sherry or a splash of broth and cook for 2 minutes until the liquid evaporates, stirring frequently.

4. Add broccoli and salt; stir well. Pour in the chicken broth and crushed red pepper flakes.

5. Bring to a boil, then reduce heat, cover, and cook for about 5 minutes or until broccoli is bright green and crisp-tender.

6. Remove the lid and cook for an additional 1-2 minutes to evaporate excess liquid if necessary.

7. Season with black pepper and sprinkle with toasted almonds or cashews before serving.

Last Step:

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Notes

🥜 Tip: Adding toasted nuts provides a crunch and richness; skip or swap to keep the dish nut-free or lower in calories.
🌶 Tip: For extra flavor, incorporate vegetables like red bell peppers or water chestnuts.
🧄 Tip: Enhance complexity by adding garlic, ginger, green onions, and dried chili peppers near the end of cooking.

• Author: Brandi Oshea
• Prep Time: 5 minutes
• Cooking Time: 20 minutes
• Cook Time: 25 minutes
• Category: Side Dish
• Method: Sautéing
• Cuisine: Asian
• Diet: Vegetarian

Nutrition

• Serving Size: 1/6 of the recipe
• Calories: N/A
• Sugar: N/A
• Sodium: Low, using reduced-sodium broth
• Fat: Low
• Saturated Fat: N/A
• Unsaturated Fat: N/A
• Trans Fat: 0g
• Carbohydrates: N/A
• Fiber: High, from broccoli and mushrooms
• Protein: N/A
• Cholesterol: 0mg