Heart-Healthy Stir-Fried Mushrooms
Elevate your weeknight dinners with this quick and flavorful Heart-Healthy Stir-Fried Mushrooms recipe! Packed with umami-rich button or cremini mushrooms, aromatic garlic and ginger, and a touch of low-sodium soy sauce, this dish is a deliciously guilt-free option for promoting better heart health. Prepared in just 20 minutes, it's a simple yet nutrient-dense side dish that pairs beautifully with steamed brown rice or quinoa for a wholesome meal. Garnished with toasted sesame seeds and fresh herbs, these stir-fried mushrooms offer a light and savory flavor profile that’s perfect for healthy eating. Whether you’re looking to spice up your veggie repertoire or create a satisfying plant-based dish, this recipe proves that clean eating can still be bursting with flavor!
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Recipe Information
Ingredients
- 450 grams Button mushrooms (or cremini mushrooms, halved or sliced)
- 1 tablespoon Olive oil
- 2 tablespoons Low-sodium soy sauce
- 2 cloves Garlic (minced)
- 1 teaspoon Ginger (minced or grated)
- 3 stalks Green onions (thinly sliced, green and white parts separated)
- 0.5 teaspoons Sesame oil (optional, for garnish)
- 0.25 teaspoons Black pepper
- 1 teaspoon Toasted sesame seeds
- 1 tablespoon Fresh parsley or cilantro (optional, chopped, for garnish)
Instructions
Clean the mushrooms thoroughly by wiping them with a damp paper towel and slice them in half or into thin slices, depending on your preference.
Heat the olive oil in a large non-stick skillet or wok over medium-high heat.
Add the minced garlic and ginger to the pan. Stir-fry for 30 seconds until aromatic, making sure not to burn them.
Add the mushrooms to the skillet and stir to coat them with the garlic-ginger mixture.
Cook the mushrooms for 5-7 minutes, stirring occasionally, until they release their moisture and become tender. Allow the liquid to cook off for a more concentrated flavor.
Stir in the low-sodium soy sauce and black pepper. Mix well to evenly distribute the flavors.
Add the white parts of the green onions and continue to stir-fry for 1-2 minutes.
Remove the skillet from heat and drizzle with sesame oil (if using). Sprinkle with toasted sesame seeds and the green parts of the green onions.
Garnish with chopped parsley or cilantro, if desired, before serving.
Serve warm as a side dish or over steamed brown rice or quinoa for a filling, heart-healthy meal.
Nutrition Facts
Calories |
305 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.0 g | 24% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1032 mg | 45% | |
| Total Carbohydrate | 23.3 g | 8% | |
| Dietary Fiber | 6.3 g | 22% | |
| Total Sugars | 10.2 g | ||
| Protein | 19.7 g | 39% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 80 mg | 6% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 1598 mg | 34% | |
*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.
