Mediterranean Simple Broccoli Carrot & Mushroom Stir-Fry is flavorful and also makes the dish colorful. We prepare this stir-fry with broccoli florets, carrots, mushrooms, extra virgin olive oil, garlic, dried oregano, thyme, lemon juice, parsley, sea salt, and black pepper. This stir-fry contains 185 kcal and takes 25 minutes to create this stir-fry. Store this Mediterranean Simple Broccoli, Carrot & Mushroom Stir-Fry properly so you can prepare it earlier. You can serve this stir-fry with grilled chicken, baked salmon, quinoa, brown rice, whole wheat pita, or a fresh Greek salad.
STATS:
- Cook Time: 15 minutes
- Course: Main Course
- Calories: 185 kcal
- Diet: Mediterranean
- Prep Time: 10 minutes
- Total Time: 25 minutes
- Cuisine: Mediterranean
- Servings: 4
- Serving Size: 1½ cups
TOOLS:
- Skillet
- Cutting board
- Knife
- Vegetable peeler
- Wooden spoon
INGREDIENTS:
- 3 cups broccoli florets
- 2 carrots
- 8 oz mushrooms
- 2 tablespoons olive oil
- 3 garlic cloves
- ¼ teaspoon black pepper
- 1 teaspoon oregano
- ½ teaspoon thyme
- ¼ teaspoon red pepper flakes
- ½ teaspoon sea salt
- Lemon juice, one tbsp.
- One tbsp. parsley
- One tsp. lemon zest
INGREDIENT NOTES:
BROCCOLI:
- We use fresh broccoli for a crisp texture and vibrant color. You can substitute it with cauliflower, broccolini, or Brussels sprouts.
CARROTS:
- Carrots add natural sweetness and a bright color to the stir-fry. You can replace them with bell peppers, zucchini, or snap peas.
MUSHROOMS:
- Cremini or button mushrooms provide an earthy flavor and tender texture. You can substitute them with shiitake, oyster, or portobello mushrooms.
OLIVE OIL:
- The stir-fry’s distinctive Mediterranean flavor and healthful fats come from extra virgin olive oil. Alternatively, you might use light olive oil or avocado oil.
GARLIC:
- The meal gains a deep, fragrant taste from the fresh garlic. Garlic powder or paste could be utilized in its place.
OREGANO:
- Dried oregano gives the stir-fry a classic Mediterranean taste. Italian seasoning or marjoram is a different option.
THYME:
- Thyme adds a mild herbal flavor that pairs well with the vegetables. You can use rosemary or herbes de Provence instead.
RED PEPPER FLAKES:
- Red pepper flakes provide a gentle spicy kick to the stir-fry. You can use paprika, cayenne pepper, or simply omit them.
LEMON JUICE:
- Fresh lemon juice offers a pleasant finish and accentuates the tastes. White wine vinegar or lime juice can be used in its place.
PARSLEY:
- Fresh parsley adds color and freshness to the finished dish. You can replace it with basil, dill, or cilantro.
INSTRUCTIONS:
- First, prepare all the washed vegetables, then warm olive oil in a pan.
- Cook carrots for three minutes, then mushrooms & broccoli for four minutes.
- Include salt, garlic, red pepper flakes, oregano, thyme, and black pepper to cook for one minute.
- Turn off the flame and include lemon juice.
- Lastly, sprinkle parsley and lemon juice, then serve.
TIPS:
- Use vegetables of equal sizes, so they will cook perfectly.
- Cook the ingredients on medium-high heat to keep them crispy.
- Include garlic last to keep it from burning.
- Finish the dish with lemon juice to get extra taste.
SERVING SUGGESTIONS:
MAIN DISHES:
- Lemon Herb Quinoa
- Brown Rice Pilaf
- Whole Wheat Couscous
- Farro with Herbs
- Garlic Orzo
PROTEINS:
- Grilled Lemon Chicken
- Baked Mediterranean Salmon
- Garlic Shrimp Skewers
- Herb-Roasted Turkey Breast
- Grilled Tofu Steaks
SALADS:
- Greek Salad
- Cucumber Tomato Salad
- Chickpea Salad
- White Bean Salad
- Mediterranean Three-Bean Salad
BREADS:
- Whole Wheat Pita
- Warm Flatbread
- Crusty Artisan Bread
- Garlic Focaccia
- Seeded Mediterranean Rolls
SOUPS:
- Lentil Soup
- Tomato Basil Soup
- Roasted Red Pepper Soup
- Chickpea Vegetable Soup
- Minestrone Soup
TOPPINGS:
- Crumbled Feta Cheese
- Toasted Pine Nuts
- Fresh Parsley
- Chopped Basil
- Lemon Wedges
STORAGE INFORMATION:
FRIDGE:
- Include this stir-fry in the vessel and store for four days.
FREEZER:
- Add this dish in the container and freeze for 2 months.
FAQS:
Is frozen broccoli good to include in this stir-fry?
- Yes, we can easily include the frozen broccoli in it, but dry it first.
How to make this dish vegan?
- This dish is already gluten-free as they have all the non-gluten items in it.
Can I include protein in this meal?
- You may add salmon, chickpeas, or tofu to include protein in this stir-fry.
Is this recipe good to prepare early?
- Yes, you may prepare the vegetables ahead of time and cook them when required.
NUTRITIONAL FACTS:
Calories: 185 kcal
Sodium: 340 mg
Total Carbs: 16 g
Net Carbs: 11 g
Fiber: 5 g
Sugar: 5 g
Fat: 11 g
Protein: 5 g
Serving Size: 1½ cups