A delicious mushroom stir fry recipe is a great thing to have up your sleeve. Mine is easy and full of flavor without all the sodium and preservatives in bottled stir fry sauces!
I love mushrooms, so mushroom stir fry is one of my favorite meals ever. They’re low (practically no) calorie, a great source of antioxidants and minerals, easy to cook and have a uniquely meaty and absolutely delicious flavor.
And they go with everything. Whatever veggies you like or have on hand, mushrooms help them taste boss.
The thing with mushroom stir fry, or any stir fry really, is keeping an eye on the sodium. Most stir fry recipes rely on boatloads of soy sauce for flavor, and that’s sodium city. Sad, but true.
And the bottled stir fry sauces at the grocery store are convenient and super freakin’ yummy, but they’re not always vegetarian or gluten free, and they’re almost always loaded with sodium and preservatives. Not something I need to be eating all the time.
Over the years I’ve been tinkering with homemade stir fry sauces, trying to bring the sodium down and keep the flavor delicious and intense. This one I’ve come up with for my mushroom stir frys…I’m loving it!
I’ve got the soy sauce down to three tablespoons – still a lot of sodium, but way less than most stir fry sauces – and I make up the flavor with lots of ginger and garlic, plus a little rice vinegar, sweetener and a touch of red wine. The red wine works magic with the mushrooms and brings out their very best flavor.
Red wine in stir fry sauce is an old trick I picked up from my dad, and wow could he whip up some mean Chinese. He was feelin’ it!
One of my favorite things about this mushroom stir fry is it makes a lot. My recipe makes two giant servings, so you can nosh ’till your heart’s content and feel good about it because it’s super nutritious and low calorie.
This time I served it with brown rice noodles (my new favorite noodle!) but you can serve it with anything you like, or keep the calories and carbs super low and dish it up on its own.
Eat Healthy Eat Happy
This easy mushroom stir fry is loaded with bold, savory flavor and low calorie veggie nutrition, and skips the preservatives and sodium in most stir fry sauces..
10 minPrep Time
10 minCook Time
20 minTotal Time
- 3 Tbs soy sauce or tamari
- 2 Tbs red wine
- 1 tsp rice wine vinegar
- 1 tsp maple syrup, agave or your favorite sweetener
- 2 tsp corn starch
- 2 Tbs sesame oil
- pinch red pepper flakes
- 1 large red, orange or yellow bell pepper, sliced
- 1 small green pepper, sliced
- 1 stalk celery, sliced
- 6 green onions, chopped (set aside tops for garnish)
- 16 oz. mushrooms, sliced
- a 1" cube ginger, minced
- 4-5 cloves garlic, minced
- Whisk the sauce ingredients together in a small bowl and set aside.
- Put a wok or large saute pan over medium heat and add the oil and red pepper flakes. When the pepper flakes begin to sizzle, add the peppers and celery and stir fry 1 minute. Add the onions and stir fry 1 minute. Add the mushrooms, ginger and garlic and stir fry 2 minutes.
- Re-stir the sauce to make sure the cornstarch is dissolved and add it to the pan. Stir fry a minute or two. Top with chopped green onion tops and serve alone, or with rice or noodles.
[img src="https://eathealthyeathappy.com/wp-content/uploads/2015/09/mushroom_stir_fry_nutrition1.jpg" width="249" height="314" class="aligncenter size-full" title="mushroom_stir_fry_nutrition"]
Pin this mushroom stir fry madness!
While we’re talking stir frys, here’s a different kind of stir fry I love. This is my Indian Quinoa and Chickpea Stir Fry full of healthy veggie protein and spicy heat. It’s a huge reader favorite, and one of my favorites too.