Vegetable Stir-Fry with Swiss Mushrooms on Rice
Umami Mushrooms stir fry with vibrant veggies! Caramelized veggies like zucchini, green peppers, broccoli and carrots coated in Asian inspired honey-soy sauce, all served over rice. This Vegetable Stir-Fry with Swiss Brown Mushrooms on Rice is perfect Meat-free Monday recipe. Not only is this recipe a flavour-packed, but it is also incredibly easy, healthy, and quick to make.
This Zucchini Mushroom stir fry is a feast for the eyes, with its vibrant array of colourful vegetables. Whether you follow a vegetarian lifestyle or simply want to incorporate more plant-based meals into your diet, this stir-fry is a wonderful choice.
Quick tips to achieve the best Vegetable stir-fry results:
- High Heat:
Ensure your wok or skillet is preheated over high heat before adding any ingredients. Stir-frying requires rapid cooking, and high heat helps to achieve the characteristic sear and caramelization while preserving the crispness of the vegetables. - Prep Ahead:
Stir-frying is a fast-paced cooking technique, so it's helpful to have all your ingredients chopped, sliced, and ready to go. This way, you can focus on the quick tossing and ensure even cooking without any last-minute scrambling. - Don't Overcrowd the Pan:
To avoid steaming instead of stir-frying, make sure not to overcrowd your pan with too many ingredients. Cook in smaller batches if needed, allowing each piece to come into direct contact with the hot surface. This way, your vegetables will stay crispy and retain their vibrant colors.
Variations for the Vegetable stir-fry:
If Zucchini Mushroom stir fry aren't your thing, here are two vegetarian alternatives for the mushrooms in this Vegetable Stir-Fry recipe:
- Tofu:
Firm tofu is an excellent vegetarian option to incorporate in this stir-fry. Cut it into cubes and pan-fry until golden before adding it to the vegetables. Tofu absorbs flavours well and provides a satisfying texture to the dish. - Eggplant:
Sliced eggplant works wonderfully in stir-fries, adding a meaty texture and mild flavour. Cut the eggplant into bite-sized pieces and stir-fry it until tender and slightly caramelized.
Want to turn it into a Meat-eaters Stir-Fry?
For a non-vegetarian alternative to the Vegetable Stir-Fry recipe, you can incorporate a protein option such as thinly sliced chicken breast or thinly sliced beef like flank steak:
- Sauté the chicken or beef:
Sauté in a separate skillet with a little oil until cooked through and lightly browned.
- Combine:
Once cooked, add the chicken or beef to the stir-fry along with the vegetables, tossing everything together to combine the flavours.
Vegetable Stir-Fry with Swiss Mushrooms on Rice
- Total Time: 20 minutes
- Yield: 4 1x
- Diet: Vegetarian
Description
The best part of this recipe is its versatility. It's perfect for Meat-free Monday or can be adjusted to include your favourite meat, like chicken or beef. This Vegetable stir-fry recipe is flavour-packed, healthy, and quick and easy to make.
Ingredients
- 300g Basmati rice
- ⅓ cup Soy sauce
- 2 tablespoons Worcestershire sauce
- 2 tablespoons Honey
- 1 Lemon, juiced
- 2 cm piece Ginger, peeled and grated
- 2 cloves Garlic, peeled and crushed
- 3 tablespoons Rice bran or olive oil
- 1 Red onion, thinly sliced
- 2 Carrot, cut into thin matchsticks
- 1 head Broccoli, cut into small florets
- 300g Swiss brown mushrooms, thinly sliced
- 1 Green capsicum, thinly sliced
- 2 Zucchini, thinly sliced
- 140g Baby spinach leaves
Get Recipe Ingredients
Instructions
- Cook the rice as per packet directions then keep warm.
- Combine the soy and Worcestershire sauces, honey, lemon juice, ginger and garlic in a bowl and set aside.
- Heat oil in a wok over high heat, add onion and cook for about 30 seconds.
- Add carrots, broccoli, mushrooms, capsicum and zucchini and stir-fry for 2-3 minutes or until just tender. Cook in smaller batches, if your wok is not big enough. (see note 1)
- Stir in sauce and cook for 2-3 minutes or until sauce is warm and vegetables are caramelised and tender. Add spinach and stir in, to wilt. Serve the stir-fry on top of rice.
Notes
- Don't Overcrowd the Pan:
To avoid steaming instead of stir-frying, make sure not to overcrowd your pan with too many ingredients. Cook in smaller batches if needed, allowing each piece to come into direct contact with the hot surface. This way, your vegetables will stay crispy and retain their vibrant colors.
- Prep Time: 10
- Cook Time: 10
- Category: Vegetarian
- Method: Stir-fry
- Cuisine: Asian
Nutrition
- Serving Size: ¼
- Calories: 518
- Sugar: 19 g
- Sodium: 740.5 mg
- Fat: 11.5 g
- Carbohydrates: 94.2 g
- Fiber: 6.7 g
- Protein: 12.9 g
