Yum

Broccoli Stir Fry highlights nutrient dense broccoli in a subtly sweet and gingery stir fry sauce. This dish comes together quickly, and is perfect for a weekend or a week night!

Pin Broccoli Stir Fry here!

Broccoli Stir Fry - #vegan #glutenfree #dairyfree

It’s pretty obvious I have takeout-style food on the brain…right?!

In this Broccoli Stir Fry recipe, I really wanted to create a meal that focused on the broccoli.

While working, at Butler University in addition to meeting with clients one-on-one I really try to promote wellness, healthy living, and the nutrition benefits of certain foods.  I have created a “Nutritious Food of the Month” that I have plastered all over campus!

This month the nutritious food is…BROCCOLI!

Broccoli Nutrition Facts:

  • Raw broccoli is super hydrating.  It is almost 90% water!
  • 1 cup of broccoli has about 5-10% of the daily recommended intake of fiber, which is great for digestion!
  • Broccoli contains plant-based iron and vitamin C – a winning combination for non-heme iron absorption.
  • Broccoli is a natural cancer protector due to plant compounds such as isothiocyanates.

Broccoli Stir Fry - #vegan #glutenfree #dairyfree

After reading all of those stellar broccoli facts, you can see why I wanted to focus on this nutritious food for an entire month!

Much like the low FODMAP Vegetable Fried Rice I shared last week, this Broccoli Stir Fry comes together SO quickly.

Because it comes together quickly, my best piece of advice is to prepare all ingredients prior to cooking.  All you really need to do is prepare your protein, make the sauce, and chop vegetables.

Broccoli Stir Fry - #vegan #glutenfree #dairyfree

Food Allergies and Intolerances:

This dish is vegan, gluten free, and dairy free.

Broccoli Stir Fry - #vegan #glutenfree #dairyfree

Print
Broccoli Stir Fry - #vegan #glutenfree #dairyfree

Broccoli Stir Fry


  • Author: Tara Deal Rochford
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 2 servings 1x

Description

Broccoli Stir Fry highlights nutrient dense broccoli in a subtly sweet and gingery stir fry sauce. This dish comes together quickly, and is perfect for a weekend or a week night!


Scale

Ingredients

Stir Fry:

¼  cup chives, fresh or freeze dried

¼ cup scallions

2 Tbsp olive oil

2 cups lightly steamed broccoli (instructions and link to silicone steamer)

1 cup bell peppers, sliced

½ cup carrots, sliced thin

About 1 more cup of any other vegetables you have on hand or like (snap peas, water chestnuts, baby corn, bamboo shoots, celery, etc)

1 cup of cooked protein (I prefer tofu, tempeh, chicken or shrimp)

1 cup cooked brown rice to serve***can sub cauliflower rice

Sauce:

¼ cup apple cider vinegar

¼ cup maple syrup

2 Tbsp minced/grated ginger (about 1 inch)

2 tsp cornstarch or arrowroot starch

2 tsp miso paste

2 tsp low sodium tamari

Crushed red pepper to taste


Instructions

Stir Fry – To a large non-stick skillet,  add the green onions and chives sprinkle with a dash of salt, drizzle with 1 Tbsp olive oil, and cook  stirring occasionally for about 3-5 minutes or until scallions are soft and aromatic.

To Cook Broccoli – To a medium microwave-safe bowl, add the broccoli, cover with water, cover bowl with wax paper, and cook on high power for 3 to 4 minutes, or until broccoli is crisp-tender; don’t overcook. Drain and set aside.

Sauce – To a small bowl, add all ingredients and stir to combine; set aside.

After scallions and chives are cooked, remove them from the skillet and place in a medium bowl; set aside.

To the skillet, add the remaining 1 Tbsp olive oil.  Add the carrots, bell peppers, water chestnuts and any other vegetables (except for the broccoli) and sauté for about 2 minutes. Then add the sauce. Allow mixture to simmer uncovered over high heat for 3 to 5 minutes,.

Add the scallions, broccoli, and cooked protein of choice stir to combine, and cook for about 1 minute, just enough to rewarm the scallions and broccoli and coat with sauce.

Serve alone or over the top of brown rice or cauliflower rice.


Notes

Make sure to chop and prep all ingredients prior to beginning to cook this recipe. It comes together quickly, so having all ingredients prepped will make this come together much smoother.

Nutrition calculated using 1/2 block of extra firm tofu.

  • Category: dinner
  • Method: stove top
  • Cuisine: asian

Nutrition

  • Serving Size: 1/2 recipe
  • Calories: 462.6
  • Sugar: 32.8 g
  • Sodium: 707 g
  • Fat: 20.6 g
  • Carbohydrates: 57.7 g
  • Fiber: 7.9 g
  • Protein: 17.6 g

Keywords: broccoli, stir fry, dinner, vegetarian, broccoli stir fry, gluten free, dairy free

Leave a comment

Your email address will not be published. Required fields are marked *

Let’s keep in touch. Subscribe to my list and get all of the best content delivered directly to your inbox.

  • By subscribing, you are confirming your consent in the collection and secure storage of this data, as described in our Privacy Policy.