Heart-Healthy Mushroom Stir-Fry

Elevate your weeknight dinners with this vibrant and nutritious Heart-Healthy Mushroom Stir-Fry, a plant-based dish brimming with flavor and wholesome ingredients. Perfectly sautéed cremini mushrooms, crisp broccoli, and sweet red bell peppers are tossed with protein-rich tofu in a savory blend of low-sodium soy sauce and aromatic sesame oil. Infused with garlic and ginger for a fragrant kick, this colorful stir-fry comes together in just 30 minutes, making it a quick and satisfying choice for busy evenings. Garnished with sesame seeds, fresh cilantro, and green onions, it’s an eye-catching, heart-friendly meal that pairs beautifully with steamed brown rice or quinoa. Whether you're focused on clean eating or searching for a hearty vegan recipe, this stir-fry promises to be a new favorite!

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 3 pieces garlic cloves, minced
• 1 teaspoon ginger, grated
• 1 medium yellow onion, sliced
• 300 grams cremini mushrooms, sliced
• 1 medium red bell pepper, thinly sliced
• 200 grams broccoli florets
• 3 tablespoons low-sodium soy sauce
• 1 teaspoon toasted sesame oil
• 200 grams tofu, cubed
• 2 stalks green onions, chopped
• 1 tablespoon sesame seeds, for garnish
• 2 tablespoons fresh cilantro, chopped

Directions

Step 1

Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat.

Step 2

Add the minced garlic and grated ginger to the skillet, and sauté for about 30 seconds until fragrant.

Step 3

Add the sliced onion to the pan and sauté for 2 minutes until they become translucent.

Step 4

Increase the heat to high and add the sliced mushrooms. Stir-fry for approximately 3-4 minutes, allowing them to brown slightly and release their juices.

Step 5

Add the red bell pepper and broccoli florets to the skillet. Stir-fry for another 3-4 minutes, until the vegetables are tender but still crisp.

Step 6

Reduce the heat to medium and add the tofu cubes to the pan, tossing everything gently to combine without breaking the tofu.

Step 7

Pour the low-sodium soy sauce and toasted sesame oil over the mixture, stirring it well to coat everything evenly.

Step 8

Cook for an additional 2 minutes to allow the flavors to meld together.

Step 9

Turn off the heat and sprinkle the chopped green onions and sesame seeds over the stir-fry.

Step 10

Transfer the stir-fry to a serving dish and garnish with fresh cilantro before serving.

Nutrition Facts

Serving size	1087.9 grams (1087.9g)

Amount per serving	% Daily Value*
Calories	889

Total Fat 54.70g	70%
Saturated Fat 8.10g	41%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1624mg	71%
Total Carbohydrate 57.00g	21%
Dietary Fiber 19.70g	70%
Total Sugars 21.30g
Protein 59.40g	119%

Vitamin D 30IU	150%
Calcium 964mg	74%
Iron 18mg	102%
Potassium 2071mg	44%

*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.

Source of Calories

Fat: 51.4%

Protein: 24.8%

Carbs: 23.8%