Vegetable Stir-Fry with Broccoli, Carrots, and Mushrooms (Professional Long-Form Recipe)

This vibrant Vegetable Stir-Fry with Broccoli, Carrots, and Mushrooms is a wholesome, nutrient-dense dish that’s perfect for busy weeknights, meal prep, or anyone looking to increase their vegetable intake without sacrificing flavor. Light, colorful, and naturally low in calories, this recipe delivers a satisfying balance of texture and taste: crisp-tender vegetables, savory umami notes from mushrooms, and a silky, flavorful sauce that ties everything together.

Stir-frying is one of the healthiest cooking methods because it preserves the nutrients, color, and crunch of vegetables while requiring only a small amount of oil. Broccoli provides fiber and antioxidants, carrots add natural sweetness and beta-carotene, and mushrooms contribute a hearty, meaty texture that makes this dish filling even without meat. Whether served on its own, over cauliflower rice, or alongside lean protein, this recipe fits beautifully into low-calorie, low-carb, and weight-conscious lifestyles.

Another advantage of this recipe is flexibility. You can easily customize the vegetables, adjust the seasoning, or add protein such as chicken, shrimp, tofu, or eggs without changing the overall cooking method. This makes it ideal for families with different dietary preferences.

Ingredients (Serves 2–3 as a main, 4 as a side)

For the Stir-Fry

  • 1 medium head of broccoli, cut into bite-sized florets (about 3 cups)
  • 2 medium carrots, peeled and thinly sliced on the diagonal
  • 1 cup mushrooms, sliced (button or cremini work best)
  • 2 tablespoons olive oil or avocado oil
  • 2 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated (optional but highly recommended)

For the Sauce

  • 2 tablespoons low-sodium soy sauce (or coconut aminos for gluten-free)
  • 1 tablespoon rice vinegar or fresh lemon juice
  • 1 teaspoon sesame oil
  • 1 teaspoon honey or sugar-free sweetener (optional)
  • 1 teaspoon cornstarch (optional, for thickening)
  • 2 tablespoons water
  • Black pepper, to taste
  • Red pepper flakes (optional, for heat)

Instructions (Step-by-Step)

  1. Prepare all vegetables first. Wash and chop the broccoli into florets, slice the carrots thinly, and slice the mushrooms evenly. Stir-frying moves quickly, so having everything ready prevents overcooking.
  2. Mix the sauce. In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, honey (if using), cornstarch, water, and black pepper. Set aside.
  3. Heat the pan. Place a large skillet or wok over medium-high heat and add the olive oil. Allow it to heat for about 30 seconds.
  4. Sauté aromatics. Add the minced garlic and grated ginger to the pan. Stir for 20–30 seconds until fragrant, being careful not to burn them.
  5. Cook the carrots first. Add the sliced carrots to the pan and stir-fry for about 2–3 minutes. They take longer to soften than other vegetables, so starting with them ensures even cooking.
  6. Add broccoli. Toss in the broccoli florets and stir-fry for another 3–4 minutes, stirring frequently so the vegetables cook evenly but remain crisp-tender.
  7. Add mushrooms last. Add the sliced mushrooms and cook for an additional 2–3 minutes. Mushrooms release moisture as they cook and will soften quickly.
  8. Pour in the sauce. Give the sauce another quick stir, then pour it over the vegetables. Toss everything together so the vegetables are evenly coated.
  9. Simmer briefly. Let the stir-fry cook for 1–2 minutes after adding the sauce. The sauce will slightly thicken and cling beautifully to the vegetables.
  10. Taste and adjust. Taste the dish and adjust seasoning with more pepper, soy sauce, or red pepper flakes as desired.
  11. Serve immediately. Serve hot on its own, over cauliflower rice for a low-carb option, or alongside grilled protein for a complete meal.

Nutrition Information (Per Serving – Approx. 1 of 3 servings)

  • Calories: ~120 kcal
  • Protein: ~4 g
  • Carbohydrates: ~10 g
  • Fiber: ~4 g
  • Net Carbs: ~6 g
  • Fat: ~7 g

Note: Nutrition values are estimates and may vary depending on specific ingredients used.

WW (Weight Watchers) SmartPoints Estimate

  • Approximately 2–3 SmartPoints per serving (using olive oil and low-sodium soy sauce).

For a 0–1 point version, reduce oil to 1 tablespoon and sauté using a nonstick pan with a splash of vegetable broth instead of additional oil.

Helpful Tips and Variations

  • Add protein: Toss in grilled chicken breast, shrimp, tofu, or scrambled egg to turn this side dish into a high-protein meal.
  • Make it spicy: Add chili paste, sriracha, or extra red pepper flakes for heat.
  • Meal prep friendly: Store in an airtight container in the fridge for up to 4 days. Reheat gently in a skillet or microwave.
  • Extra flavor: Finish with toasted sesame seeds or a squeeze of fresh lime juice before serving.

This Vegetable Stir-Fry is proof that simple ingredients can create an elegant, nourishing dish when prepared thoughtfully. It’s light yet satisfying, easy enough for beginners, and versatile enough for advanced home cooks who enjoy experimenting in the kitchen.