Broccoli and Mushroom Stir-Fry – Stir-fried vegetables could be an ideal weeknight meal. Consider it — it’s fast, it is healthy, and (most importantly) it is satisfyingly delicious. You are able to serve vegetarian stir fry on top of quinoa for some extra protein in your life, or you’ll be able to eat it with a good helping of healthy brown rice. I’ve made it with a few fried tofu on top, and it is always tasty!
However you choose to serve it, making the stir-fry satisfying boils down to a straightforward decision: select your veggies sensibly. You could use any seasonal vegetable, that is accurate, but there are a couple of crucial centerpiece ingredients that make high-protein vegan stir fry recipes super satisfying. Want to learn what they are? Read on!
Broccoli and Mushroom Stir-Fry
Broccoli
Broccoli performs two essential functions in vegan stir fry recipes. To start with, it takes up the majority. It gives you something substantial to chew on, and that’s a meaningful way to help yourself feel full. If you’re done eating in two bites, you may not think you had a dinner!
This green brassica vegetable also packs a nutritional punch. It attracts vitamins K and C into the dish, along with fiber, folate, and anti-inflammatory benefits. It brings a bit of protein4 g, which is a surprising sum for a vegetable. Broccoli is a vital vegetable in the daily diet, so don’t bypass this particular ingredient.
Mushrooms
Some people may tell you that mushrooms do not have any nutritional advantages, but that is just not true. Mushrooms bring along some fiber and protein, which can help you feel fuller for longer. This is vital, particularly if you’re following a vegan diet without any animal proteins. These mushrooms also have anti-inflammatory properties, therefore eaten alongside broccoli, they can help you decrease inflammation within the body.
Nutritional benefits aside, mushrooms have been full of umami tastes. Additionally they also have a meaty texture, which makes the eating experience that much more pleasurable.
Cashews
Cashews bring a good deal more than only a sweet, nutty flavor to a stir-fry. They also bring a great deal of feel, which will help create a sense of fullness when eating. It is vital to have a couple of different textures — soft, crispy, chewy, and creamy — when making a satisfying dish. The cashew will taste both creamy and crispy, leaving you with a more pleasant eating experience.
They are a ideal paleo food, too, since they’re a good source of both fat and protein. While fat occasionally gets a bad rap, the monounsaturated fat and polyunsaturated fatty acids found in cashews have been found to lower LDL (or, bad) cholesterol, that can reduce your risk of heart attack or stroke.
Now that you know about our key ingredients and why they operate, are you prepared to get your stir-fry on? We’re too! We think you’ll love the taste and texture of these vegan stir fry recipes, but make sure you drop us a line in the comments and tell us why.
Broccoli and Mushroom Stir-Fry
Ingredients
- 2 cups broccoli, cut-into-small-florets
- 1/4 cup red-onion, chopped-small
- 3 cloves garlic, minced
- 2 cups mushrooms, sliced
- 1/4 tsp crushed-red-pepper-(optional)
- 2 tsp fresh-ginger, grated
- 1/4 cup vegetable-broth, optional-water
- 1/2 cup carrot, shredded
- 1/4 cup cashews, optional-water-chestnuts
- 2 tbsp rice-wine-vinegar
- 2 tbsp low-sodium-soy-sauce
- 1 tbsp coconut-sugar, optional
- 1 tbsp sesame-seeds
Instructions
- garlic, mushrooms, red pepper, ginger, and water. Cook, stirring frequently Until broccoli is soft and onions are translucent. Add broth and much more as Had to prevent the vegetables from sticking.
- Stir in the carrot, cashews, vinegar, soy sauce, and coconut sugar. Stir well and simmer for approximately 2 minutes. Sprinkle with sesame seeds. Drink or together with quinoa or brown rice.
