Heart-Healthy Savory Mushroom Stir Fry
Transform your weeknight dinners into flavorful masterpieces with this Heart-Healthy Savory Mushroom Stir Fry. Packed with nutrient-rich mixed mushrooms, crisp baby bok choy, and vibrant red bell peppers, this quick and easy dish is a wholesome solution to balanced eating. Infused with garlic, ginger, and a light, umami-rich sauce made with low-sodium soy sauce and rice vinegar, each bite bursts with flavor while staying mindful of heart health. Ready in just 25 minutes, this stir fry is ideal served over brown rice or quinoa for a satisfying plant-forward meal that's full of fiber and low in sodium. Sprinkle on sesame seeds and green onions for a fresh garnish, and enjoy a dinner that's as delightful as it is good for you!
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Recipe Information
Ingredients
- 2 teaspoons olive oil
- 2 pieces garlic cloves, minced
- 1 teaspoon ginger, grated
- 1 medium onion, thinly sliced
- 500 grams mixed mushrooms, sliced (e.g., cremini, shiitake, oyster)
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon rice vinegar
- 2 tablespoons low-sodium vegetable broth
- 2 cups baby bok choy, halved
- 1 large red bell pepper, julienned
- 3 pieces green onions, chopped
- 1 tablespoon sesame seeds
- 1 pinch black pepper
Instructions
Heat 2 teaspoons of olive oil in a large skillet or wok over medium-high heat.
Add the minced garlic and grated ginger, stir-frying for about 30 seconds until fragrant.
Add the sliced onion and stir-fry for 2-3 minutes until it becomes translucent.
Increase the heat to high and add the mixed mushrooms, cooking for about 5 minutes until they begin to brown and release their juices.
Pour in the low-sodium soy sauce, rice vinegar, and vegetable broth. Stir everything together and cook for an additional 2 minutes.
Add the baby bok choy and red bell pepper. Stir-fry for another 3-4 minutes until the vegetables are tender-crisp.
Remove from heat and sprinkle with chopped green onions and sesame seeds.
Season with a pinch of black pepper before serving.
Serve the stir fry warm, over a bed of brown rice or quinoa for a complete meal.
Nutrition Facts
Calories |
604 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.0 g | 46% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1326 mg | 58% | |
| Total Carbohydrate | 53.8 g | 20% | |
| Dietary Fiber | 16.5 g | 59% | |
| Total Sugars | 23.0 g | ||
| Protein | 26.8 g | 54% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 522 mg | 40% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 3315 mg | 71% | |
*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.
