Heart-Healthy Savory Mushroom Stir Fry

Savor the wholesome flavors of this Heart-Healthy Savory Mushroom Stir Fry, a quick and nutritious dish packed with vibrant vegetables and umami-rich goodness. Featuring a medley of tender mushrooms like shiitake, oyster, and cremini, this recipe is elevated with aromatic garlic, ginger, and a splash of low-sodium soy sauce. Crisp baby bok choy and sweet red bell peppers add a refreshing crunch, while sesame seeds and green onions provide the perfect finishing touch. Ready in just 25 minutes, this vegan-friendly stir fry is low in sodium, dairy-free, and brimming with nutrients, making it a perfect option for a light yet satisfying midweek dinner. Serve it over hearty brown rice or quinoa for a well-rounded, heart-smart meal that’s as delicious as it is healthy.

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 2 teaspoons olive oil
• 2 pieces garlic cloves, minced
• 1 teaspoon ginger, grated
• 1 medium onion, thinly sliced
• 500 grams mixed mushrooms, sliced (e.g., cremini, shiitake, oyster)
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 2 tablespoons low-sodium vegetable broth
• 2 cups baby bok choy, halved
• 1 large red bell pepper, julienned
• 3 pieces green onions, chopped
• 1 tablespoon sesame seeds
• 1 pinch black pepper

Directions

Step 1

Heat 2 teaspoons of olive oil in a large skillet or wok over medium-high heat.

Step 2

Add the minced garlic and grated ginger, stir-frying for about 30 seconds until fragrant.

Step 3

Add the sliced onion and stir-fry for 2-3 minutes until it becomes translucent.

Step 4

Increase the heat to high and add the mixed mushrooms, cooking for about 5 minutes until they begin to brown and release their juices.

Step 5

Pour in the low-sodium soy sauce, rice vinegar, and vegetable broth. Stir everything together and cook for an additional 2 minutes.

Step 6

Add the baby bok choy and red bell pepper. Stir-fry for another 3-4 minutes until the vegetables are tender-crisp.

Step 7

Remove from heat and sprinkle with chopped green onions and sesame seeds.

Step 8

Season with a pinch of black pepper before serving.

Step 9

Serve the stir fry warm, over a bed of brown rice or quinoa for a complete meal.

Nutrition Facts

Serving size	(1324.4g)

Amount per serving	% Daily Value*
Calories	603.5

Total Fat 36.0g	0%
Saturated Fat 5.8g	0%
Polyunsaturated Fat 4.7g
Cholesterol 0mg	0%
Sodium 1325.5mg	0%
Total Carbohydrate 53.8g	0%
Dietary Fiber 16.5g	0%
Total Sugars 23.0g
Protein 26.8g	0%

Vitamin D 35IU	0%
Calcium 522.3mg	0%
Iron 9.2mg	0%
Potassium 3315.1mg	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: 50.1%

Protein: 16.6%

Carbs: 33.3%