🍄🥦 Sautéed Mushroom & Broccoli Stir-Fry
Mediterranean • Vegan • Low Carb • Ready in 15 Minutes
✨ Description
This Sautéed Mushroom and Broccoli Stir-Fry is a light Mediterranean-inspired dish that highlights olive oil, garlic, lemon, and herbs. Earthy mushrooms and crisp-tender broccoli are quickly sautéed to preserve flavor and nutrients. It’s perfect as a side dish or a plant-forward main, ideal for weight-friendly, vegan, or Mediterranean lifestyles.
🧾 Ingredients (Serves 3–4)
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2 tbsp extra-virgin olive oil
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2 cups mushrooms (button, cremini, or portobello), sliced
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2 cups broccoli florets
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3 cloves garlic, thinly sliced
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½ tsp dried oregano or thyme
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¼ tsp crushed red pepper flakes (optional)
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Salt & black pepper, to taste
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Zest of ½ lemon
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1 tbsp fresh lemon juice
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1 tbsp fresh parsley, chopped
Optional additions:
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1 tbsp soy sauce or tamari (for umami)
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2 tbsp toasted pine nuts or slivered almonds
👩🍳 Instructions
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Heat the pan
Heat olive oil in a large skillet over medium-high heat. -
Sauté mushrooms
Add mushrooms in a single layer. Cook 4–5 minutes until browned and moisture evaporates. -
Add broccoli
Add broccoli florets and stir-fry 3–4 minutes until bright green and tender-crisp. Add 1–2 tbsp water if needed. -
Flavor the dish
Stir in garlic, oregano, red pepper flakes, salt, and pepper. Cook 30–60 seconds until fragrant. -
Finish
Remove from heat. Add lemon zest, lemon juice, and parsley. Toss well. -
Serve
Serve warm as a side or over quinoa, cauliflower rice, or alongside grilled fish or chicken.
🥗 Nutrition (Approx. per serving)
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Calories: ~120
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Fiber: ~4g
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Carbs: ~7g net
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Fat: ~9g
❓ Q & A
Q: Is this recipe Mediterranean?
Yes—olive oil, garlic, herbs, and lemon are core Mediterranean ingredients.
Q: Can I make it oil-free?
Yes. Use vegetable broth or water to sauté instead of oil.
Q: Can I add protein?
Absolutely—add chickpeas, tofu, grilled chicken, shrimp, or halloumi cheese.
Q: How do I keep broccoli bright green?
Don’t overcook and finish with lemon juice—it preserves color and flavor.
Q: Is this good for weight loss?
Yes. It’s low-calorie, fiber-rich, and very filling.
Q: Can I store leftovers?
Yes—refrigerate up to 3 days. Reheat quickly in a skillet.
