Courgette and Mushroom Stir Fry
Discover the vibrant flavors of this Courgette and Mushroom Stir Fry—an easy, 20-minute recipe that’s perfect for a quick and wholesome dinner. Packed with tender courgettes (zucchini), earthy mushrooms, and crisp red bell peppers, this veggie-forward dish is elevated with a fragrant mix of garlic, ginger, and a savory sesame-soy sauce. A touch of cornflour creates a glossy finish, while sesame seeds and fresh spring onions add texture and color. This versatile stir fry is ideal as a light vegan main, a flavorful side, or a topping for rice or noodles. Bursting with color and nutrients, this dish is sure to become a go-to for lovers of healthy and delicious stir fry recipes!
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Recipe Information
Ingredients
- 2 medium-sized Courgettes (zucchini)
- 200 grams Mushrooms
- 1 medium-sized Red bell pepper
- 2 large Garlic cloves
- 1 inch piece Ginger
- 3 tablespoons Soy sauce (low sodium preferred)
- 1 tablespoon Sesame oil
- 1 tablespoon Olive oil
- 2 stalks Spring onions (scallions)
- 1 teaspoon Cornflour (cornstarch)
- 2 tablespoons Water
- 1 teaspoon Sesame seeds
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Salt
- 0.25 teaspoon Chili flakes (optional)
Instructions
Wash the courgettes, mushrooms, and red bell pepper thoroughly. Slice the courgettes into thin half-moons, slice the mushrooms, and slice the red bell pepper into thin strips. Set aside.
Peel and finely mince the garlic. Peel and grate the ginger. Slice the spring onions diagonally into thin rounds, keeping the white and green parts separate.
In a small bowl, whisk together the soy sauce, sesame oil, cornflour, and water until smooth to create the stir-fry sauce. Set aside.
Heat the olive oil in a large wok or frying pan over medium-high heat.
Once the oil is hot, add the minced garlic, grated ginger, and the white parts of the spring onions. Sauté for 1 minute until fragrant.
Add the sliced mushrooms to the pan and stir-fry for 2-3 minutes until they release their liquid and start to brown.
Add the courgette slices and red bell pepper to the pan. Stir-fry for 4-5 minutes until the vegetables are tender but still crisp.
Season with black pepper, salt, and chili flakes (if using). Stir well.
Pour the prepared stir-fry sauce over the vegetables and toss to coat evenly. Allow the sauce to thicken slightly, cooking for 1-2 minutes.
Remove the pan from heat and garnish the stir-fry with the green parts of the spring onions and sesame seeds.
Serve immediately as a standalone dish, over rice, or alongside your favorite protein.
Nutrition Facts
Calories |
573 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.5 g | 51% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 11.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2418 mg | 105% | |
| Total Carbohydrate | 40.7 g | 15% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 15.8 g | ||
| Protein | 16.8 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 112 mg | 9% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 2403 mg | 51% | |
*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.
