Healthy Mushroom Stir-Fry

Mushroom stir-fry, a quick and nutritious Asian dish, turns plain mushrooms into a low-calorie, savory blend of tastes and textures. Covered in a flavorful soy sauce, this mushroom recipe is set to become a kitchen favorite, offering an easy, authentic Asian meal for your weeknights.

Mushrooms are a culinary staple worldwide, gracing dishes from Italian mushroom risottos to hot and sour Thai soups. They’re humble, versatile, and can elevate any dish.

Whether paired with a hearty steak as a side dish, tossed into a vibrant salad, or allowed to star solo, mushrooms never fail to impress. Consider mushrooms as the quiet stars of the kitchen, easily turning simple meals into something special.

A great way to enjoy mushrooms is through stir-frying. This quick, healthy Asian cooking method expertly captures the mushroom’s taste and texture. The result? A delectable, fragrant dish abundant with umami-rich mushrooms – your very own delicious mushroom stir-fry.

Health Benefits of Mushrooms

From button to shiitake, mushrooms have been cherished for their unique flavor and impressive health benefits. When you make this stir-fried mushroom, you’re not just crafting a nutrient-packed meal, but a vegetarian or vegan dinner idea that’s low in calories and high in essential vitamins and minerals.

Mushrooms are a great source of B vitamins, selenium, potassium, copper, dietary fiber, and protein. Now that’s a health boost!

Choosing the Right Mushrooms for your Stir Fry

While you can use various mushrooms in your stir fry, this recipe showcases three Asian-style favorites: shiitake, oyster, and enoki mushrooms.

• Shiitake mushrooms infuse the dish with a rich, smoky flavor
• Oyster mushrooms contribute a pleasant, chewy texture and a mild, sweet taste.
• Enoki mushrooms, with their distinctive long, thin shape, bring a delightful crunch to the mix.
  • I used 2 different types of Enoki mushrooms in this recipe.
• Together, they create an enchanting symphony of flavors and textures in your stir fry, a mushroom dish you’ll want to make time and again.

Recipe Tips and Advice

Before we dive into the stir-fry cooking techniques, here are some mushroom cooking tips to help you maximize the taste of your stir fry:

• Ensure your pan is hot before adding ingredients. This is key to getting that perfect, slightly charred stir fry texture.
• Always clean mushrooms with a damp cloth instead of soaking them in water. They’re like sponges and can absorb a lot of liquid, which can make your stir fry soggy.
• Cut or tear your mushrooms into similar-sized pieces for even cooking.

Ingredients: What You’ll Need

The beauty of this recipe lies in its simplicity. Here’s what you’ll need:

• Shiitake mushrooms: Shiitake mushrooms are known for their rich, smoky flavor and tender texture, which adds depth to the dish.
• Oyster mushrooms: These mushrooms have a unique, mild flavor and a pleasant, chewy texture that works wonderfully in stir-fries.
• Enoki mushrooms (2 varieties) : Thin and crunchy, enoki mushrooms add a delightful textural contrast to the mix.
• Oil: The base for sautéing our ingredients, it helps to draw out and distribute the flavors.
• Onion: The aromatic backbone of the stir fry, providing a hint of sweetness.
• Garlic: Garlic adds a wonderful aroma and an extra burst of flavor to the dish.
• Soy sauce: This gives our stir-fry a salty, umami richness.
• Oyster sauce: This thick, savory sauce further enriches the flavor of the mushrooms and lends a subtle sweetness.
• Scallions, sesame oil, and toasted sesame seeds: Scallions offer a fresh, oniony bite, while sesame oil gives a warm, nutty undertone. The toasted sesame seeds are for garnish, adding a pleasant crunch to finish off the dish.

How to make Mushroom Stir Fry

With your ingredients at the ready, it’s time to whip up your delicious, nutritious mushroom stir fry:

• Heat your pan over medium-high heat and add the oil.
• Once the oil is hot, add the onion and minced garlic. Sauté until they release their aroma.
• Add the mushrooms to the pan, followed by the soy and oyster sauces. Stir them together until the mushrooms start to soften, making sure all the ingredients are combined and well-coated in the sauce, about 2 minutes.

• Toss with scallions, sesame oil and sesame seeds before serving. Enjoy your stir fry hot for maximum flavor.

Serving Suggestions and Storing Your Stir Fry

This versatile mushroom dish pairs well with short grain rice, jasmine rice, noodles, or even quinoa for a hearty meal. Try serve as a side dish to Korean beef (bulgogi) or as a topping for bibimbap.

For storage, place any leftovers in an airtight container and refrigerate. Your stir fry should stay fresh for up to 3 days. Reheat in a pan over medium heat for best results.

More Quick and Healthy Dishes

• Steamed Korean Eggplant (Gaji Namul)
• Korean Pumpkin Pancakes
• Savory Waffles with Spinach, Ham and Cheese
• Healthy Seaweed Egg Drop Soup Recipe
• Tofu Broccoli Salad

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