Vegan Mushroom Stir-Fry
Whip up a quick and delicious vegan mushroom stir-fry for a satisfying and nutrient-rich lunch. Bursting with umami flavors and packed with wholesome ingredients, this dish is a perfect way to enjoy the earthy goodness of mushrooms. With a preparation time of just 20 minutes, you'll have a hearty meal on the table in no time.
Vegan mushroom stir-fry offers an array of health benefits. Mushrooms are low in calories and fat while being rich in essential nutrients like vitamins B and D, minerals, and antioxidants. They are a great source of dietary fiber, which aids in digestion and promotes a healthy gut. Mushrooms also contain beta-glucans, compounds known for their immune-boosting properties. In addition, this stir-fry incorporates a colorful mix of vegetables, providing an abundance of vitamins, minerals, and antioxidants to support overall well-being.
• 8 ounces of mushrooms (such as cremini, shiitake, or button), sliced
• 1 tablespoon vegetable oil
• 1 small onion, thinly sliced
• 2 cloves of garlic, minced
• 1 bell pepper, thinly sliced
• 1 small carrot, julienned
• 2 cups broccoli florets
• 2 tablespoons soy sauce or tamari (gluten-free option)
• 1 tablespoon rice vinegar
• 1 tablespoon maple syrup or agave nectar
• 1 teaspoon sesame oil
• Optional toppings: sesame seeds, chopped green onions
HOW TO MAKE IT
Heat the vegetable oil in a large skillet or wok over medium-high heat. Add the sliced mushrooms to the skillet and sauté for 5 minutes, or until they start to brown and release their moisture. Remove the mushrooms from the skillet and set them aside.
In the same skillet, add the sliced onion, minced garlic, bell pepper, carrot, and broccoli florets. Stir-fry the vegetables for 5 minutes, or until they are tender-crisp.
In a small bowl, whisk together the soy sauce or tamari, rice vinegar, maple syrup or agave nectar, and sesame oil to create the stir-fry sauce.
Return the sautéed mushrooms to the skillet with the vegetables.
Pour the stir-fry sauce over the ingredients in the skillet and toss everything together to coat evenly.
Cook for an additional 2-3 minutes, or until the vegetables are tender-crisp and the sauce has thickened slightly.
Remove the skillet from the heat.
Garnish with sesame seeds and chopped green onions, if desired.
Serve the vegan mushroom stir-fry hot over steamed rice or noodles, or enjoy it as a standalone dish.