Heart-Healthy Mushroom Stir-Fry
Elevate your weeknight dinners with this vibrant and nutritious Heart-Healthy Mushroom Stir-Fry, a plant-based dish brimming with flavor and wholesome ingredients. Perfectly sautéed cremini mushrooms, crisp broccoli, and sweet red bell peppers are tossed with protein-rich tofu in a savory blend of low-sodium soy sauce and aromatic sesame oil. Infused with garlic and ginger for a fragrant kick, this colorful stir-fry comes together in just 30 minutes, making it a quick and satisfying choice for busy evenings. Garnished with sesame seeds, fresh cilantro, and green onions, it’s an eye-catching, heart-friendly meal that pairs beautifully with steamed brown rice or quinoa. Whether you're focused on clean eating or searching for a hearty vegan recipe, this stir-fry promises to be a new favorite!
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Ingredients
- 2 tablespoons olive oil
- 3 pieces garlic cloves, minced
- 1 teaspoon ginger, grated
- 1 medium yellow onion, sliced
- 300 grams cremini mushrooms, sliced
- 1 medium red bell pepper, thinly sliced
- 200 grams broccoli florets
- 3 tablespoons low-sodium soy sauce
- 1 teaspoon toasted sesame oil
- 200 grams tofu, cubed
- 2 stalks green onions, chopped
- 1 tablespoon sesame seeds, for garnish
- 2 tablespoons fresh cilantro, chopped
Directions
Step 1
Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat.
Step 2
Add the minced garlic and grated ginger to the skillet, and sauté for about 30 seconds until fragrant.
Step 3
Add the sliced onion to the pan and sauté for 2 minutes until they become translucent.
Step 4
Increase the heat to high and add the sliced mushrooms. Stir-fry for approximately 3-4 minutes, allowing them to brown slightly and release their juices.
Step 5
Add the red bell pepper and broccoli florets to the skillet. Stir-fry for another 3-4 minutes, until the vegetables are tender but still crisp.
Step 6
Reduce the heat to medium and add the tofu cubes to the pan, tossing everything gently to combine without breaking the tofu.
Step 7
Pour the low-sodium soy sauce and toasted sesame oil over the mixture, stirring it well to coat everything evenly.
Step 8
Cook for an additional 2 minutes to allow the flavors to meld together.
Step 9
Turn off the heat and sprinkle the chopped green onions and sesame seeds over the stir-fry.
Step 10
Transfer the stir-fry to a serving dish and garnish with fresh cilantro before serving.
Nutrition Facts
| Serving size | (1087.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 889.4 |
| Total Fat 54.7g | 0% |
| Saturated Fat 8.1g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 0mg | 0% |
| Sodium 1623.9mg | 0% |
| Total Carbohydrate 57.0g | 0% |
| Dietary Fiber 19.7g | 0% |
| Total Sugars 21.3g | |
| Protein 59.4g | 0% |
| Vitamin D 30IU | 0% |
| Calcium 964.2mg | 0% |
| Iron 18.3mg | 0% |
| Potassium 2071.4mg | 0% |
Source of Calories