Heart-Healthy Stir-Fried Mushrooms

Savor the rich, earthy flavors of our Heart-Healthy Stir-Fried Mushrooms, a quick and nutritious side dish that’s brimming with wholesome goodness. This simple yet flavorful recipe features tender button or cremini mushrooms tossed in a savory mixture of low-sodium soy sauce, aromatic garlic, and zesty ginger, creating a harmony of vibrant, heart-friendly ingredients. Ready in just 20 minutes, it’s the perfect plant-based dish for busy weeknights, topped with toasted sesame seeds and fresh green onions for an irresistible crunch and a burst of freshness. Whether served on its own or spooned over steamed brown rice or quinoa, this low-calorie, nutrient-packed stir-fry delivers a guilt-free dish that’s as delicious as it is health-conscious.

Nutriscore Rating: 81/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 450 grams Button mushrooms (or cremini mushrooms, halved or sliced)
• 1 tablespoon Olive oil
• 2 tablespoons Low-sodium soy sauce
• 2 cloves Garlic (minced)
• 1 teaspoon Ginger (minced or grated)
• 3 stalks Green onions (thinly sliced, green and white parts separated)
• 0.5 teaspoons Sesame oil (optional, for garnish)
• 0.25 teaspoons Black pepper
• 1 teaspoon Toasted sesame seeds
• 1 tablespoon Fresh parsley or cilantro (optional, chopped, for garnish)

Directions

Step 1

Clean the mushrooms thoroughly by wiping them with a damp paper towel and slice them in half or into thin slices, depending on your preference.

Step 2

Heat the olive oil in a large non-stick skillet or wok over medium-high heat.

Step 3

Add the minced garlic and ginger to the pan. Stir-fry for 30 seconds until aromatic, making sure not to burn them.

Step 4

Add the mushrooms to the skillet and stir to coat them with the garlic-ginger mixture.

Step 5

Cook the mushrooms for 5-7 minutes, stirring occasionally, until they release their moisture and become tender. Allow the liquid to cook off for a more concentrated flavor.

Step 6

Stir in the low-sodium soy sauce and black pepper. Mix well to evenly distribute the flavors.

Step 7

Add the white parts of the green onions and continue to stir-fry for 1-2 minutes.

Step 8

Remove the skillet from heat and drizzle with sesame oil (if using). Sprinkle with toasted sesame seeds and the green parts of the green onions.

Step 9

Garnish with chopped parsley or cilantro, if desired, before serving.

Step 10

Serve warm as a side dish or over steamed brown rice or quinoa for a filling, heart-healthy meal.

Nutrition Facts

Serving size	(554.1g)

Amount per serving	% Daily Value*
Calories	305.1

Total Fat 19.0g	0%
Saturated Fat 3.1g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1032.2mg	0%
Total Carbohydrate 23.3g	0%
Dietary Fiber 6.3g	0%
Total Sugars 10.2g
Protein 19.7g	0%

Vitamin D 31.5IU	0%
Calcium 80.2mg	0%
Iron 4.7mg	0%
Potassium 1598.0mg	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: 49.9%

Protein: 23.0%

Carbs: 27.2%