Heart-Healthy Mushroom Stir-Fry
Elevate your weeknight meals with this vibrant Heart-Healthy Mushroom Stir-Fry, a quick and nourishing dish packed with flavor and wholesome ingredients. Featuring tender cremini mushrooms, crisp broccoli florets, and the bold crunch of red bell pepper, this recipe is designed to support a healthy lifestyle while satisfying your taste buds. A fragrant blend of garlic, ginger, and low-sodium soy sauce creates a savory and aromatic base, while cubed tofu adds a protein boost to round out the dish. Finished with a drizzle of toasted sesame oil, fresh cilantro, and a sprinkle of sesame seeds, this stir-fry is as visually appealing as it is delicious. Ready in just 30 minutes, it’s the perfect option for a plant-forward, heart-healthy meal that pairs beautifully with steamed rice or quinoa.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 3 pieces garlic cloves, minced
- 1 teaspoon ginger, grated
- 1 medium yellow onion, sliced
- 300 grams cremini mushrooms, sliced
- 1 medium red bell pepper, thinly sliced
- 200 grams broccoli florets
- 3 tablespoons low-sodium soy sauce
- 1 teaspoon toasted sesame oil
- 200 grams tofu, cubed
- 2 stalks green onions, chopped
- 1 tablespoon sesame seeds, for garnish
- 2 tablespoons fresh cilantro, chopped
Instructions
Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat.
Add the minced garlic and grated ginger to the skillet, and sauté for about 30 seconds until fragrant.
Add the sliced onion to the pan and sauté for 2 minutes until they become translucent.
Increase the heat to high and add the sliced mushrooms. Stir-fry for approximately 3-4 minutes, allowing them to brown slightly and release their juices.
Add the red bell pepper and broccoli florets to the skillet. Stir-fry for another 3-4 minutes, until the vegetables are tender but still crisp.
Reduce the heat to medium and add the tofu cubes to the pan, tossing everything gently to combine without breaking the tofu.
Pour the low-sodium soy sauce and toasted sesame oil over the mixture, stirring it well to coat everything evenly.
Cook for an additional 2 minutes to allow the flavors to meld together.
Turn off the heat and sprinkle the chopped green onions and sesame seeds over the stir-fry.
Transfer the stir-fry to a serving dish and garnish with fresh cilantro before serving.
Nutrition Facts
Calories |
889 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.7 g | 70% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1624 mg | 71% | |
| Total Carbohydrate | 57.0 g | 21% | |
| Dietary Fiber | 19.7 g | 70% | |
| Total Sugars | 21.3 g | ||
| Protein | 59.4 g | 119% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 964 mg | 74% | |
| Iron | 18.3 mg | 102% | |
| Potassium | 2071 mg | 44% | |
*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.
