Vegan Mushroom and Broccoli Stir Fry

Summary

In the pursuit of a delicious yet health-conscious meal? Look no further. This Vegan Mushroom and Broccoli Stir Fry is the delectable answer you’ve been yearning for. Bursting with flavors, this meal promises both taste and nutrition without compromising on your dietary preferences. Ready to embark on a culinary journey? Dive in!

Ingredients

• Mushrooms: 1 cup (240 ml)
• Broccoli florets: 2 cups (480 ml)
• Sesame oil: 2 tablespoons (30 ml)
• Soy sauce (low-sodium): 3 tablespoons (45 ml)
• Ginger (minced): 1 tablespoon (15 ml)
• Garlic (minced): 2 cloves
• Red bell pepper (sliced): 1 whole
• Green onions (chopped): 3
• Tofu (firm, cubed): 1/2 cup (120 ml)
• Crushed red pepper: 1 teaspoon (5 ml)

Preparation & Cooking Time: 25 minutes

Serves: 2

Nutritional Facts (per serving)

• Calories: 250
• Protein: 12g
• Carbohydrates: 28g
• Dietary Fiber: 6g
• Sugars: 5g
• Fat: 10g
• Saturated Fat: 1.5g
• Sodium: 320mg

Instructions

1. Start by heating the sesame oil in a large pan or wok over medium heat.
2. Once the oil is hot, introduce the minced ginger and garlic. Sauté for about a minute until it releases its fragrance.
3. Toss in the mushrooms and broccoli, ensuring they’re generously coated with the aromatic ginger and garlic mix. Stir and let these veggies cook for about 5 minutes, or until they start to soften.
4. Slide in the red bell pepper slices. They bring a pop of color and a sweet, crunchy texture to your Vegan Mushroom and Broccoli Stir Fry.
5. Now, drizzle the low-sodium soy sauce over the veggies. This not only adds flavor but also aids in cooking the vegetables just right.
6. Add the firm tofu cubes next. Gently mix them in so they absorb the surrounding flavors without breaking apart.
7. Sprinkle the crushed red pepper for that slight kick. Remember, a pinch is enough, unless you’re up for some fiery bites!
8. Finally, garnish with chopped green onions before taking the pan off the heat.

Tips

1. For a richer flavor, consider marinating the tofu in the soy sauce and crushed red pepper mix for about 15 minutes before adding it to the stir fry.
2. Always keep the veggies moving. It ensures even cooking and prevents them from sticking to the pan.
3. Customize! Feel free to toss in any of your favorite veggies or even some cashews for an added crunch.

Serving Suggestions

• Serve your Vegan Mushroom and Broccoli Stir Fry atop a bed of steamed jasmine or brown rice.
• A side of chilled cucumber salad complements the warmth of the stir fry beautifully.
• For a protein-packed meal, combine with quinoa or your choice of vegan protein.

Eating healthily never has to be a dull affair. This Vegan Mushroom and Broccoli Stir Fry not only guarantees a plate full of nutrients but also a burst of flavors that’ll leave you craving for more. At AH7, we understand the importance of taste, health, and the environment. That’s why recipes like these are a staple. Dig in and let your taste buds revel in delight!

Vegan Mushroom and Broccoli Stir Fry

In the pursuit of a delicious yet health-conscious meal? Look no further. This Vegan Mushroom and Broccoli Stir Fry is the delectable answer you’ve been yearning for. Bursting with flavors, this meal promises both taste and nutrition without compromising on your dietary preferences. Ready to embark on a culinary journey? Dive in!

5 from 1 vote

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Total Time: 25 minutes minutes

Nutritions

Nutrition Facts

Vegan Mushroom and Broccoli Stir Fry

Amount per Serving

Calories

250

% Daily Value*

Fat

 

10

g

15

%

Saturated Fat

 

1.5

g

9

%

Sodium

 

320

mg

14

%

Carbohydrates

 

28

g

9

%

Fiber

 

6

g

25

%

Protein

 

12

g

24

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• – **Mushrooms:** 1 cup 240 ml
• – **Broccoli florets:** 2 cups 480 ml
• – **Sesame oil:** 2 tablespoons 30 ml
• – **Soy sauce low-sodium:** 3 tablespoons (45 ml)
• – **Ginger minced:** 1 tablespoon (15 ml)
• – **Garlic minced:** 2 cloves
• – **Red bell pepper sliced:** 1 whole
• – **Green onions chopped:** 3
• – **Tofu firm, cubed:** 1/2 cup (120 ml)
• – **Crushed red pepper:** 1 teaspoon 5 ml

Instructions

• Start by heating the sesame oil in a large pan or wok over medium heat.
• Once the oil is hot, introduce the minced ginger and garlic. Sauté for about a minute until it releases its fragrance.
• Toss in the mushrooms and broccoli, ensuring they’re generously coated with the aromatic ginger and garlic mix. Stir and let these veggies cook for about 5 minutes, or until they start to soften.
• Slide in the red bell pepper slices. They bring a pop of color and a sweet, crunchy texture to your Vegan Mushroom and Broccoli Stir Fry.
• Now, drizzle the low-sodium soy sauce over the veggies. This not only adds flavor but also aids in cooking the vegetables just right.
• Add the firm tofu cubes next. Gently mix them in so they absorb the surrounding flavors without breaking apart.
• Sprinkle the crushed red pepper for that slight kick. Remember, a pinch is enough, unless you’re up for some fiery bites!
• Finally, garnish with chopped green onions before taking the pan off the heat.

Notes

1. For a richer flavor, consider marinating the tofu in the soy sauce and crushed red pepper mix for about 15 minutes before adding it to the stir fry.
2. Always keep the veggies moving. It ensures even cooking and prevents them from sticking to the pan.
3. Customize! Feel free to toss in any of your favorite veggies or even some cashews for an added crunch.