Nutrition Facts for Courgette and mushroom stir fry

Courgette and Mushroom Stir Fry

Discover the vibrant flavors of this Courgette and Mushroom Stir Fry—an easy, 20-minute recipe that’s perfect for a quick and wholesome dinner. Packed with tender courgettes (zucchini), earthy mushrooms, and crisp red bell peppers, this veggie-forward dish is elevated with a fragrant mix of garlic, ginger, and a savory sesame-soy sauce. A touch of cornflour creates a glossy finish, while sesame seeds and fresh spring onions add texture and color. This versatile stir fry is ideal as a light vegan main, a flavorful side, or a topping for rice or noodles. Bursting with color and nutrients, this dish is sure to become a go-to for lovers of healthy and delicious stir fry recipes!

Nutriscore Rating: 76/100
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Image of Courgette and Mushroom Stir Fry
Prep Time:10 mins
Cook Time:10 mins
Total Time:20 mins
Servings: 4

Ingredients

  • 2 medium-sized Courgettes (zucchini)
  • 200 grams Mushrooms
  • 1 medium-sized Red bell pepper
  • 2 large Garlic cloves
  • 1 inch piece Ginger
  • 3 tablespoons Soy sauce (low sodium preferred)
  • 1 tablespoon Sesame oil
  • 1 tablespoon Olive oil
  • 2 stalks Spring onions (scallions)
  • 1 teaspoon Cornflour (cornstarch)
  • 2 tablespoons Water
  • 1 teaspoon Sesame seeds
  • 0.5 teaspoon Black pepper
  • 0.25 teaspoon Salt
  • 0.25 teaspoon Chili flakes (optional)

Directions

Step 1

Wash the courgettes, mushrooms, and red bell pepper thoroughly. Slice the courgettes into thin half-moons, slice the mushrooms, and slice the red bell pepper into thin strips. Set aside.

Step 2

Peel and finely mince the garlic. Peel and grate the ginger. Slice the spring onions diagonally into thin rounds, keeping the white and green parts separate.

Step 3

In a small bowl, whisk together the soy sauce, sesame oil, cornflour, and water until smooth to create the stir-fry sauce. Set aside.

Step 4

Heat the olive oil in a large wok or frying pan over medium-high heat.

Step 5

Once the oil is hot, add the minced garlic, grated ginger, and the white parts of the spring onions. Sauté for 1 minute until fragrant.

Step 6

Add the sliced mushrooms to the pan and stir-fry for 2-3 minutes until they release their liquid and start to brown.

Step 7

Add the courgette slices and red bell pepper to the pan. Stir-fry for 4-5 minutes until the vegetables are tender but still crisp.

Step 8

Season with black pepper, salt, and chili flakes (if using). Stir well.

Step 9

Pour the prepared stir-fry sauce over the vegetables and toss to coat evenly. Allow the sauce to thicken slightly, cooking for 1-2 minutes.

Step 10

Remove the pan from heat and garnish the stir-fry with the green parts of the spring onions and sesame seeds.

Step 11

Serve immediately as a standalone dish, over rice, or alongside your favorite protein.

Nutrition Facts

Serving size (764.5g)
Amount per serving % Daily Value*
Calories 573.2
Total Fat 39.5g 0%
Saturated Fat 5.9g 0%
Polyunsaturated Fat 11.2g
Cholesterol 0mg 0%
Sodium 2418.3mg 0%
Total Carbohydrate 40.7g 0%
Dietary Fiber 9.8g 0%
Total Sugars 15.8g
Protein 16.8g 0%
Vitamin D 0IU 0%
Calcium 111.6mg 0%
Iron 3.5mg 0%
Potassium 2402.6mg 0%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 60.7%
Protein: 11.5%
Carbs: 27.8%