Heart-Healthy Stir-Fried Vegetables with Mushrooms
Discover the vibrant flavors and wholesome goodness of Heart-Healthy Stir-Fried Vegetables with Mushrooms, a quick and nutritious recipe that's perfect for weeknight dinners. Packed with colorful, nutrient-rich vegetables like broccoli, carrots, red bell peppers, sugar snap peas, and savory cremini mushrooms, this dish is elevated with the aromatic touch of garlic and fresh ginger. A light, umami-rich sauce made with low-sodium soy sauce or tamari, lemon juice, and sesame oil ties it all together for a deliciously balanced meal. Ready in just 25 minutes, this gluten-free and dairy-free stir-fry makes for a versatile main course that can be served on its own or paired with a side of brown rice or quinoa for added heart-healthy benefits. Garnished with sesame seeds and green onions, this colorful recipe is ideal for maintaining a healthy lifestyle without compromising on flavor.
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Recipe Information
Ingredients
- 1 tablespoon Extra-virgin olive oil
- 3 units Garlic cloves, minced
- 1 teaspoon Fresh ginger, minced
- 2 cups Broccoli florets
- 1 cup Carrots, thinly sliced
- 1 large Red bell pepper, thinly sliced
- 1 cup Sugar snap peas
- 1.5 cups Cremini mushrooms, sliced
- 2 tablespoons Low-sodium soy sauce or tamari (for gluten-free)
- 1 tablespoon Fresh lemon juice
- 1 teaspoon Sesame oil
- 1 teaspoon Sesame seeds (optional, for garnish)
- 2 units Green onions, thinly sliced (optional, for garnish)
Instructions
Heat a large nonstick skillet or wok over medium heat. Add the extra-virgin olive oil and allow it to warm up for about 1 minute.
Add the minced garlic and ginger to the skillet and sauté for 30 seconds, stirring constantly to avoid burning.
Increase the heat to medium-high and toss in the broccoli florets, sliced carrots, and red bell pepper. Stir-fry for 3-4 minutes, or until the vegetables begin to soften but retain their crunch.
Add the sugar snap peas and sliced mushrooms to the skillet. Stir-fry for another 2-3 minutes, ensuring all vegetables are evenly cooked.
In a small bowl, whisk together the low-sodium soy sauce or tamari, fresh lemon juice, and sesame oil. Pour the mixture over the stir-fried vegetables.
Mix well to evenly coat the vegetables with the sauce. Cook for an additional 1-2 minutes until the liquid is slightly reduced and the vegetables are tender but not overcooked.
Remove the skillet from heat and transfer the stir-fry to a serving dish.
Sprinkle sesame seeds and green onions on top, if desired, for garnish. Serve immediately on its own or with a side of brown rice or quinoa for a complete meal.
Nutrition Facts
Calories |
655 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.6 g | 39% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1322 mg | 57% | |
| Total Carbohydrate | 75.2 g | 27% | |
| Dietary Fiber | 26.0 g | 93% | |
| Total Sugars | 31.5 g | ||
| Protein | 27.3 g | 55% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 259 mg | 20% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 1902 mg | 40% | |
*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.
