Servings: 3–4
Prep Time: 10 minutes
Cook Time: 10–12 minutes
Calories: ~120 per serving
Diet: Vegan | Gluten-free option | Anti-inflammatory
🧾 Ingredients
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2 cups broccoli florets
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1 cup carrots, thinly sliced
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1½ cups mushrooms, sliced (button or cremini)
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1 tbsp olive oil (or water for oil-free)
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2 garlic cloves, minced
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1 tsp fresh grated ginger (optional but recommended)
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1–2 tbsp low-sodium soy sauce or tamari
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1 tsp lemon juice or rice vinegar
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¼ tsp black pepper
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Optional garnish: sesame seeds or fresh herbs
👩🍳 Instructions
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Prep vegetables:
Wash and cut broccoli into bite-size florets. Slice carrots thinly and mushrooms evenly so they cook at the same rate. -
Heat pan:
Heat olive oil (or 2 tbsp water) in a large skillet or wok over medium-high heat. -
Cook mushrooms:
Add mushrooms first and sauté for 2–3 minutes until they release moisture and begin to brown. -
Add vegetables:
Add carrots and broccoli. Stir-fry for 4–5 minutes until tender-crisp. -
Flavor boost:
Add garlic, ginger, soy sauce, lemon juice, and black pepper. Toss well and cook 1–2 minutes more. -
Serve:
Remove from heat and garnish if desired. Serve hot as a side or over brown rice, quinoa, or cauliflower rice.
🌟 Tips for Best Results
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Cut evenly for even cooking.
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High heat + quick stir keeps veggies crisp and colorful.
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Don’t overcrowd the pan—cook in batches if needed.
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Oil-free option: Use vegetable broth or water instead of oil.
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Extra protein: Add tofu, chickpeas, or edamame.
❓ Q & A
Q1: Is this dish anti-inflammatory?
A: Yes! Broccoli, carrots, mushrooms, garlic, and ginger all help reduce inflammation and support immunity.
Q2: Can I make this Weight Watchers friendly?
A: Absolutely. Use cooking spray or water instead of oil—this makes it 0 points depending on your plan.
Q3: Can I meal prep this stir-fry?
A: Yes. Store in an airtight container in the fridge for up to 3 days. Reheat quickly on the stove.
Q4: Can I freeze it?
A: Freezing is not recommended; veggies may become mushy when thawed.
Q5: What can I substitute for soy sauce?
A: Use coconut aminos or a pinch of salt with lemon juice for a soy-free version.