Broccoli Mushroom Bean Sprouts Stir Fry Recipe
Description:
In today’s health-conscious world, finding meals that are both nutritious and satisfying is essential. If you’re someone who’s always on the lookout for healthy yet flavorful options, the Broccoli Mushroom Bean Sprouts Stir Fry is your perfect choice. This vibrant, colorful dish is packed with fiber-rich bean sprouts and a variety of essential vitamins from fresh vegetables, making it an excellent addition to any meal. The combination of crunchy broccoli, earthy mushrooms, and crisp bell peppers, all stir-fried with a touch of garlic and soy sauce, creates a deliciously simple yet hearty dish. With a touch of red chili flakes for an added zing, this low-calorie stir fry is diabetic-friendly and a wonderful choice for anyone aiming for a healthier lifestyle. Pair it with a refreshing fruit smoothie or a bowl of comforting soup for the perfect light dinner or side dish.
Cuisine: Fusion
Course: Side Dish
Diet: Diabetic Friendly
Ingredients:
| Ingredient | Quantity |
|---|---|
| Broccoli | 1 head, cut into small florets |
| Bean Sprouts | 1 cup |
| Button Mushrooms | 1 cup, cleaned and chopped |
| Green Bell Pepper (Capsicum) | 1, cut into thin strips |
| Garlic | 4 to 5 cloves, minced |
| Extra Virgin Olive Oil | 1 tablespoon |
| Soy Sauce (low sodium) | 2 tablespoons |
| Red Chili Flakes | 1 tablespoon (adjust to taste) |
| Salt | To taste |
Nutritional Information (per serving):
Note: The nutritional information is approximate and may vary based on specific ingredient brands and quantities used.
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 3g |
| Carbohydrates | 15g |
| Fiber | 4g |
| Fat | 7g |
| Saturated Fat | 1g |
| Sodium | 310mg |
| Sugars | 3g |
| Vitamin A | 40% DV |
| Vitamin C | 60% DV |
| Calcium | 4% DV |
| Iron | 6% DV |
Preparation Time: 5 minutes
Cooking Time: 20 minutes
Total Time: 25 minutes
Servings: 2-3
Instructions:
-
Blanch the Vegetables:
Start by preparing the vegetables for the stir fry. In a medium-sized pot, bring water to a boil. Once boiling, add the chopped broccoli florets and blanch them for 2-3 minutes. Immediately drain the water and place the broccoli into a bowl of cold water to stop the cooking process. Repeat the same blanching process for the button mushrooms, ensuring they retain their tenderness without becoming overcooked. -
Prepare the Stir Fry Base:
Heat a wok or kadhai over medium heat and add extra virgin olive oil. Once the oil is hot, add the minced garlic and fry until it turns light brown and fragrant, about 1-2 minutes. Be careful not to burn the garlic. -
Add Soy Sauce:
Increase the heat to medium-high and pour in the soy sauce. Let it simmer for about a minute, allowing the flavors to meld together. -
Stir Fry the Vegetables:
Add the blanched broccoli, mushrooms, and green bell pepper into the wok. Stir fry the vegetables on high heat, ensuring they cook evenly and absorb the flavors. Cook for about 5-7 minutes until the broccoli becomes slightly crunchy and the water from the vegetables evaporates. -
Add Bean Sprouts:
Stir in the bean sprouts and toss everything together until they are well combined. The bean sprouts should stay crunchy, so avoid overcooking them. Stir-fry for an additional 2-3 minutes. -
Season and Serve:
Season the stir fry with salt to taste, keeping in mind that the soy sauce already contains some salt. Once everything is well combined and heated through, turn off the heat. -
Serving Suggestions:
Serve your Broccoli Mushroom Bean Sprouts Stir Fry immediately, paired with your favorite guacamole soup or a side of steamed rice for a wholesome meal. It also makes a great light snack or side dish to any meal.
Tips:
- You can easily customize this stir fry by adding other vegetables such as carrots, snow peas, or baby corn.
- For a bit more protein, add tofu or a handful of chopped chicken breast to the stir fry.
- Adjust the level of red chili flakes based on your preference for spiciness. Alternatively, you can omit them if you prefer a milder taste.
This Broccoli Mushroom Bean Sprouts Stir Fry is the perfect balance of health and taste, packed with essential nutrients and fiber while being light on calories. Whether you’re looking for a quick weeknight dinner or a nutritious side dish to accompany a larger meal, this dish is sure to satisfy your cravings without compromising on health. Enjoy the fresh crunch of vegetables and the rich, umami flavor of soy sauce in every bite!
