Description
This Broccoli, Carrot, and Mushroom Stir-Fry is a vibrant, nutrient-dense dish designed to support anti-inflammatory diets, gut health, and immune system wellness. Loaded with antioxidant-rich vegetables and cooked in heart-healthy oils, this quick stir-fry is perfect for clean eating, plant-based lifestyles, and weight-management meal plans.
Naturally vegan, gluten-free, low-calorie, and packed with phytonutrients, it’s an ideal recipe for anyone looking to reduce chronic inflammation while enjoying bold, satisfying flavor.
🧾 Ingredients
Main Vegetables
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2 cups broccoli florets
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1½ cups carrots, thinly sliced
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1½ cups mushrooms (button or cremini), sliced
Anti-Inflammatory Sauce
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2 tbsp extra-virgin olive oil (or avocado oil)
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2 cloves garlic, minced
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1 tsp fresh ginger, grated
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2 tbsp low-sodium tamari or soy sauce
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1 tsp sesame oil
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1 tbsp lemon juice or rice vinegar
Optional Garnish
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Sesame seeds
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Green onions
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Chili flakes (for metabolism boost)
👩🍳 Instructions
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Heat oil in a large skillet or wok over medium-high heat.
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Add garlic and ginger, sauté for 30 seconds until aromatic.
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Toss in carrots and stir-fry for 2–3 minutes.
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Add broccoli and mushrooms, cooking until tender-crisp (about 4–5 minutes).
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Stir in tamari, sesame oil, and lemon juice.
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Cook another minute, toss well, and remove from heat.
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Garnish and serve immediately.
🍽️ Serving Suggestions
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Serve over brown rice, quinoa, or cauliflower rice
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Pair with grilled tofu, tempeh, or wild-caught salmon
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Use as a meal-prep lunch for anti-inflammatory diets
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Wrap in lettuce cups for a low-carb option
🔄 Variations
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High-Protein: Add edamame or chickpeas
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Keto-Friendly: Replace carrots with zucchini
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Spicy Metabolism Boost: Add turmeric + cayenne
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Asian Fusion: Add miso paste or hoisin sauce
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Mediterranean Style: Finish with olives and herbs
❓ Related Questions (SEO-Friendly FAQ)
Is this stir-fry good for inflammation?
Yes. Broccoli, mushrooms, garlic, and ginger are all clinically linked to reduced inflammation and oxidative stress.
Can I meal prep this recipe?
Absolutely. It stores well for up to 4 days refrigerated.
Is this recipe good for weight loss?
Yes—low calorie, high fiber, and nutrient-dense, making it ideal for fat loss and metabolic health.
Can I make it oil-free?
Yes. Use vegetable broth or water sautéing for an oil-free, whole-food plant-based version.
🧮 Nutrition Facts (Per Serving – Approximate)
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Calories: 160
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Protein: 5g
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Carbohydrates: 18g
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Fiber: 6g
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Fat: 8g
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Vitamin C: 120% DV
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Vitamin A: 90% DV
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Antioxidants: High
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Glycemic Load: Low
🌿 Final Thoughts
This anti-inflammatory vegetable stir-fry is more than just a healthy recipe—it’s a functional food meal designed to support long-term wellness, heart health, and immune resilience. With high-impact superfoods, minimal prep time, and endless variations, it’s a staple for anyone following a clean eating, plant-based, or anti-inflammatory lifestyle.
