Vibrant Broccoli, Carrots, and Mushrooms Sautéed in Sesame Garlic Sauce
This Sesame Garlic Stir-Fried Veggies recipe is a quick, vibrant, and nutrient-packed dish that brings together crisp vegetables and a rich sesame-garlic flavor. Perfect as a side or a light main course, it’s an ideal choice for weeknight dinners or meal prep. The combination of fresh ingredients with a tangy, slightly sweet sauce ensures this dish is both satisfying and wholesome.
Why You’ll Love This Recipe
- Quick and easy: Ready in under 20 minutes from start to finish.
- Healthy and wholesome: Packed with fiber, antioxidants, and vitamins.
- Customizable: Add your favorite vegetables or proteins.
- Gluten-free adaptable: Simply swap in tamari for soy sauce.
- Flavorful and aromatic: Garlic, ginger, and sesame combine to create a bold, savory sauce.
- Low in calories: A great choice for those watching their calorie intake.
- Perfect for meal prep: Stores well for lunchboxes or weekday meals.
- Vegan-friendly: 100% plant-based ingredients.
- Minimal cleanup: One-pan recipe saves time and effort.
- Pairs well with rice or noodles: Versatile serving options.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
2 cups broccoli florets
2 large carrots, thinly sliced
1 cup cremini mushrooms, sliced
2 tablespoons sesame oil
2 cloves garlic, minced
1 tablespoon low-sodium soy sauce (or tamari for gluten-free)
1 tablespoon rice vinegar
1 teaspoon maple syrup or agave
1 teaspoon freshly grated ginger
1 tablespoon water
1 teaspoon sesame seeds (white and black mix)
Red pepper flakes (optional, to taste)
Salt to taste
Directions
- In a large skillet or wok, heat sesame oil over medium-high heat.
- Add garlic and ginger; sauté for 30 seconds until fragrant.
- Toss in the sliced carrots and stir-fry for 3 minutes.
- Add the broccoli and mushrooms along with the tablespoon of water. Cover with a lid and steam for 2–3 minutes.
- Remove the lid and stir in soy sauce, rice vinegar, and maple syrup.
- Continue to stir-fry for another 2 minutes until vegetables are tender but still crisp.
- Sprinkle with sesame seeds and red pepper flakes if using.
- Adjust seasoning with salt to taste.
- Serve hot over rice, noodles, or enjoy as a standalone side dish.
Servings and timing
- Servings: 2–3
- Prep time: 10 minutes
- Cook time: 8 minutes
- Total time: 18 minutes
Variations
- Add protein: Include tofu, tempeh, or a soft-boiled egg for a more filling meal.
- Different veggies: Swap in bell peppers, snap peas, baby corn, or zucchini.
- Spicier version: Add more red pepper flakes or a splash of sriracha.
- Nutty twist: Top with crushed peanuts or cashews for added crunch.
- Citrus zest: A squeeze of lime or a bit of orange zest can brighten up the flavor.
- Low-sodium: Reduce soy sauce or use coconut aminos as an alternative.
- Sweet alternative: Use honey if not strictly vegan.
- Thicker sauce: Add a cornstarch slurry if you prefer a clingier glaze.
- Sesame-forward: Add tahini for a creamy, sesame-rich version.
- Asian noodle bowl: Serve over soba or rice noodles for a complete meal.
Storage/Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: Not recommended, as vegetables may become soggy.
- Reheating: Reheat in a skillet over medium heat or microwave for 1–2 minutes until warm. Add a splash of water or soy sauce to refresh the flavors.
FAQs
How can I make this dish gluten-free?
Use tamari instead of soy sauce to make this recipe completely gluten-free.
Can I prepare the vegetables in advance?
Yes, slice and prep all vegetables up to two days in advance and store them in an airtight container in the refrigerator.
What’s the best oil substitute for sesame oil?
If you don’t have sesame oil, use any neutral oil and add a few drops of toasted sesame oil at the end for flavor.
Can I add noodles to this stir-fry?
Absolutely. Toss in cooked rice noodles, soba, or udon at the end for a complete meal.
Is this recipe spicy?
Not by default, but you can add red pepper flakes or chili sauce to make it spicy.
Can I use frozen vegetables?
Yes, though fresh vegetables provide a better texture. If using frozen, thaw and drain them before cooking.
What protein goes well with this stir-fry?
Tofu, tempeh, edamame, or grilled chicken all work well with these flavors.
Is this dish suitable for meal prep?
Yes, it stores well and can be packed into meal prep containers with rice or noodles.
How do I keep the vegetables crisp?
Cook over high heat and avoid overcrowding the pan. Stir-fry in batches if necessary.
Can I double the recipe?
Yes, but cook in batches to ensure the vegetables sauté properly and do not steam.
Conclusion
Sesame Garlic Stir-Fried Veggies offer a perfect blend of flavor, nutrition, and simplicity. Whether you’re looking for a light, healthy side or a quick plant-based main, this recipe delivers. With its customizable ingredients and minimal cooking time, it’s a go-to dish for busy weeknights and healthy eating alike.
Print
Sesame Garlic Stir-Fried Veggies
- Prep Time: 10 mins
- Cook Time: 10 mins
- Total Time: 20 mins
- Yield: 2-3 servings 1x
- Category: Side Dish
- Method: Stir-Fry
- Cuisine: Asian
- Diet: Vegan
Description
A quick and healthy stir-fry featuring broccoli, carrots, and mushrooms sautéed in a flavorful sesame garlic sauce. Perfect as a main dish or side.
Ingredients
- 2 cups broccoli florets
- 2 large carrots, thinly sliced
- 1 cup cremini mushrooms, sliced
- 2 tablespoons sesame oil
- 2 cloves garlic, minced
- 1 tablespoon low-sodium soy sauce (or tamari for gluten-free)
- 1 tablespoon rice vinegar
- 1 teaspoon maple syrup or agave
- 1 teaspoon freshly grated ginger
- 1 tablespoon water
- 1 teaspoon sesame seeds (white and black mix)
- Red pepper flakes (optional, to taste)
- Salt to taste
Instructions
- In a large skillet or wok, heat sesame oil over medium-high heat.
- Add garlic and ginger, sauté for 30 seconds until fragrant.
- Toss in the sliced carrots and stir-fry for 3 minutes.
- Add the broccoli and mushrooms, along with the tablespoon of water. Cover with a lid and steam for 2-3 minutes.
- Remove the lid and add soy sauce, rice vinegar, and maple syrup. Stir well and continue to cook for another 2 minutes until the veggies are tender but crisp.
- Sprinkle with sesame seeds and red pepper flakes if using.
- Adjust seasoning with a pinch of salt if desired.
- Serve hot over rice or as a flavorful side dish.
Notes
- For gluten-free, use tamari instead of soy sauce.
- Add tofu or tempeh for extra protein.
- Adjust the level of spice with red pepper flakes to taste.
- Great served over rice, quinoa, or noodles.
Nutrition
- Serving Size: 1 serving
- Calories: 120
- Sugar: 4g
- Sodium: 290mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 3g
- Protein: 3g
- Cholesterol: 0mg
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