Heart-Healthy Stir-Fried Vegetables with Mushrooms

Brighten up your dinner table with this vibrant and flavorful Heart-Healthy Stir-Fried Vegetables with Mushrooms, a quick and nutritious meal that’s perfect for busy weeknights. Packed with colorful broccoli, carrots, red bell pepper, sugar snap peas, and tender cremini mushrooms, this recipe boasts a medley of antioxidants, vitamins, and minerals. Infused with the aromatic duo of garlic and fresh ginger, then finished with a light yet savory blend of low-sodium soy sauce, fresh lemon juice, and sesame oil, this dish offers a guilt-free way to satisfy your taste buds. Ready in just 25 minutes, it’s an ideal option for those seeking low-sodium, plant-based cooking that doesn’t skimp on flavor. Sprinkle on sesame seeds and green onions for an extra touch of texture and freshness, and pair with brown rice or quinoa for a heart-smart, complete meal.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 tablespoon Extra-virgin olive oil
• 3 units Garlic cloves, minced
• 1 teaspoon Fresh ginger, minced
• 2 cups Broccoli florets
• 1 cup Carrots, thinly sliced
• 1 large Red bell pepper, thinly sliced
• 1 cup Sugar snap peas
• 1.5 cups Cremini mushrooms, sliced
• 2 tablespoons Low-sodium soy sauce or tamari (for gluten-free)
• 1 tablespoon Fresh lemon juice
• 1 teaspoon Sesame oil
• 1 teaspoon Sesame seeds (optional, for garnish)
• 2 units Green onions, thinly sliced (optional, for garnish)

Directions

Step 1

Heat a large nonstick skillet or wok over medium heat. Add the extra-virgin olive oil and allow it to warm up for about 1 minute.

Step 2

Add the minced garlic and ginger to the skillet and sauté for 30 seconds, stirring constantly to avoid burning.

Step 3

Increase the heat to medium-high and toss in the broccoli florets, sliced carrots, and red bell pepper. Stir-fry for 3-4 minutes, or until the vegetables begin to soften but retain their crunch.

Step 4

Add the sugar snap peas and sliced mushrooms to the skillet. Stir-fry for another 2-3 minutes, ensuring all vegetables are evenly cooked.

Step 5

In a small bowl, whisk together the low-sodium soy sauce or tamari, fresh lemon juice, and sesame oil. Pour the mixture over the stir-fried vegetables.

Step 6

Mix well to evenly coat the vegetables with the sauce. Cook for an additional 1-2 minutes until the liquid is slightly reduced and the vegetables are tender but not overcooked.

Step 7

Remove the skillet from heat and transfer the stir-fry to a serving dish.

Step 8

Sprinkle sesame seeds and green onions on top, if desired, for garnish. Serve immediately on its own or with a side of brown rice or quinoa for a complete meal.

Nutrition Facts

Serving size	(1030.0g)

Amount per serving	% Daily Value*
Calories	655.2

Total Fat 30.6g	0%
Saturated Fat 4.2g	0%
Polyunsaturated Fat 5.8g
Cholesterol 0mg	0%
Sodium 1321.5mg	0%
Total Carbohydrate 75.2g	0%
Dietary Fiber 26.0g	0%
Total Sugars 31.5g
Protein 27.3g	0%

Vitamin D 21IU	0%
Calcium 259.4mg	0%
Iron 7.4mg	0%
Potassium 1901.9mg	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: 40.2%

Protein: 15.9%

Carbs: 43.9%