Generic selectors
Exact matches only
Search in title
Search in content
Search in posts
Search in pages
Filter by Categories
Air Fryer
Appetizers
Articles
Asian
Beans & Legumes
Blogging
Breads & Muffins
Breakfast
Breakfast
Casserole
Challenge
Desserts
Dips, Sauces, & Gravy
Featured
Holiday Recipes
Instant Pot
Italian
Mary's Mini
Meat Substitutes
Memes
Mexican Food
Most Popular Recipes
News
Pasta & Rice
Podcast
Potato Dishes
Recipes
Salads & Such
Sandwich Central
Smoking, Grilling, & BBQ
Soups & Stews
Soy Curls
Stir Frys
Summer Picnic Recipes
Veggies Galore
  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Brand New Vegan

Vegan Recipes You Love

  • start here
  • recipes
    • text list
  • articles
    • podcast
    • YouTube
  • faq
  • shop
    • my cookbooks
  • bnv library
  • contact me

Oil-Free Broccoli Mushroom Stir Fry

June 22, 2019 By Chuck Underwood 7 Comments

I pulled out my trusty Carbon Steel Wok the other day and realized I had never properly seasoned it (please don’t call the Wok police). So after a few YouTube videos and firing up my trusty BBQ, I had a beautiful, dark patina that was begging me to stir fry something.

So here is a very simple recipe for an Oil-Free Broccoli Mushroom Stir Fry that I made – completely oil-free – in my newly seasoned Wok. And it was AMAZING.

oil-free broccoli mushroom stir fry

Obvious first question: Do I have to use a Wok?

Of course not. You could use any large, non-stick fry pan to make this recipe. I love cooking in my Wok and wanted to do a stir-fry this week. You know, get more greens and veggies into the old diet, that sort of thing.

Second question: What kind of Wok do you use?

I have a Carbon Steel Wok my wife bought years ago. And according to this article over at Serious Eats, it’s not a bad choice either. A Carbon Steel Wok will need to be properly seasoned though (and so will a cast iron Wok), which segues perfectly into question #3.

I added a Wok that is very similar to the one I use to my Amazon Store that you can find here. 

And lastly: How do you season a wok?

If you’ve ever used a properly seasoned cast iron skillet (like the one your grandma had), you know what an amazing non-stick surface it is to cook on. You see with cast iron or carbon steel, as the metal heats up it also opens up the pores in the metal. And by applying a thin layer of high-temp cooking oil (canola, peanut, NOT olive!), you fill those pores and start a process called polymerization, which creates the non-stick surface. 

You will want to heat up your Wok to smoking temps, so an electric stove is probably not going to work.  If you have a gas stove, no problem.  

When the metal begins to smoke you carefully apply a super thin coat of oil via tongs and a paper towel or lint-free towel.   Heat it up again and the oil will begin to smoke.  When it stops smoking, apply another layer.  You will gradually see the metal surface change colors.  Once you get a nice, dark amber color to the bottom of your wok, try to do this process to the sides too – if you can.

If you do not have a gas stove, you can use your BBQ.  Just be very careful with any wood or plastic handles.    

As always here, YouTube is your friend and there are many excellent videos showing you exactly how it’s done.   

So with all the foreseen questions out of the way… let’s cook something yummy. 

 

Oil-Free Broccoli Mushroom Stir Fry

oil-free mushroom broccoli stir fry

Oil-Free Broccoli Mushroom Stir Fry | Brand New Vegan

With ANY kind of stir fry  – you will want to have ALL of your ingredients already prepped and ready.  That means cleaned, cut, chopped, etc. 

So measure out all the ingredients listed below in the recipe box below, mince your garlic, grate your ginger, clean and slice your mushrooms, etc.  

I also pre-cooked my Broccoli in the microwave, so if you do NOT use a microwave, you could also take this time to add your florets to a pan with a little water and steam them.  You do NOT want to cook them completely or they’ll become soggy in the recipe, just enough to soften them a bit until they turn bright green in color. 

We’re also going to need 1/2 diced white onion, a red bell pepper cut into strips, and about a pound of fresh Broccoli (about 2-3 small heads with the stem).  After removing the stem and washing the florets I ended up with about 9 ounces of broccoli florets.  

You’ll also need some fresh Spinach, and all I did here was grab a big handful, so no fancy measurements needed.  Use as little or as much as you like.  

With our ingredients ready, let’s cook.

Add the low sodium soy sauce and a pinch of red chile flakes to your wok (or fry pan) and turn it up to med to medium-high heat.  Once the soy sauce JUST begins to boil, add your diced onion and stir continuously until they become translucent. 

Add your garlic and ginger and continue to stir for about 30 seconds.  The key to not burning your veggies in a stir fry is to always make sure you keep them moving around in your pan.  So stir  – stir  – stir.   

Now we add our mushrooms and stir some more.  As they cook down they will release a lot of their own juices which adds to the sauce in this recipe.  Now is a good time to give them a pinch of freshly ground black pepper and kosher salt if you like. 

While the mushrooms are cooking…  

We can take a small break and pre-cook our Broccoli.  As I mentioned before, I used my microwave.  Use a microwave-safe bowl with a loose cover and cook them on high for about 2 1/2 minutes. They should become really bright green in color and still have some crunch.  If you steamed them instead, get them ready to go into the pan. 

Once the mushrooms have shrunk in size by about half, add your Red Bell Pepper strips and stir for about 1 minute, then add the broccoli.  Now we just continue to stir, mixing everything together, until the Broccoli is cooked through.  As I said, it should still have a nice crunch to it. 

Then we just add a big handful of spinach and we’re done.  As we stir that in it will begin to wilt. 

Serve with your favorite rice, noodles, or just eat it as is.  It is delicious however you serve it. 

Nothing fancy, no special sauce to make, no oily wok with grease splattering all over, just whole food ingredients –  stir-fried together in a hot pan.

Simple and healthy.

That’s it for this week, hope you enjoy the recipe.  If you have any questions on the Wok, please leave the comments below.  

And with that my friends – I’ll see you next week.  

Enjoy. 

brandnewvegan

 

Print
clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon
oil-free mushroom broccoli stir fry

Oil-Free Broccoli Mushroom Stir Fry

★★★★★ 5 from 2 reviews
  • Author: Brand New Vegan
  • Prep Time: 30 min
  • Cook Time: 10 min
  • Total Time: 40 minutes
  • Yield: 6 servings 1x
  • Category: Stir Fry, Vegetables
  • Method: Wok, Stovetop
  • Cuisine: Asian, American
Print
Pin

Description

Here is a simple recipe for an Oil-Free Broccoli Mushroom Stir Fry that I made in my Wok. Simple & delicious. Who says you can’t stir fry without oil?


Scale

Ingredients

  • 3 Tbs Low Sodium Soy Sauce
  • 1/4 tsp Red Chile Flakes
  • 1/2 White Onion, diced
  • 1 Tbs Garlic, minced
  • 2 tsp Ginger, minced
  • 16oz White Button Mushrooms, cleaned and sliced
  • Salt & Pepper to taste
  • 1 Red Bell Pepper, cut into strips
  • 1 lb fresh Broccoli, stems removed and florets rinsed (about 9 oz)
  • 2 cups Fresh Spinach

Instructions

  1. Prep all ingredients before cooking.  Chop the broccoli, dice the onion, slice the mushrooms, mince the garlic & ginger, etc.
  2. Add the soy sauce and pepper flakes to a cold Wok (or fry pan) and heat to med-high.
  3. JUST when the soy sauce begins to boil, add the onions and stir until translucent.
  4. Add garlic and ginger and stir fry for 30 seconds
  5. Add the mushrooms and continue stirring.  Season with salt & pepper if desired.
  6. Prepare broccoli while mushrooms are cooking via steaming or by microwaving for 2 1/2 min in a covered bowl.
  7. When the mushrooms have reduced in size by about half, add red bell pepper and stir fry for 1 minute.
  8. Add broccoli and continue stirring until broccoli is just heated through but with some crunch left
  9. Stir in spinach until wilted and serve.

Notes

Tips Are Always Welcome!

Keywords: oil free, broccoli mushroom stir fry, no oil wok

Did you make this recipe?

Tag @brandnewvegan on Instagram and hashtag it #brandnewvegan

Love My Recipes? Join my Private BNV Club!
377shares

Filed Under: Featured, Recipes, Stir Frys

Previous Post: « Why I Just Gave Up Beer, For Good
Next Post: Vegan Greek Salad with Oil-Free Dressing and Tofu Feta »

Reader Interactions

Comments

  1. Sheri

    June 22, 2019 at 3:12 pm

    Chuck, I can’t wait to try this! It looks amazing. I already have all the ingredients so I’ll be enjoying it in about an hour. I think I’ll add some grated carrots and baby corn and garnish with toasted sesame seeds. Thanks again for your dedication to this lifestyle and your followers. Hope you know how much we love and appreciate you!

    Reply
  2. Russ Bishop

    June 22, 2019 at 6:12 pm

    Microwaving broccoli removes about 90% of the nutrients! Best to staem it.

    Reply
    • Chuck Underwood

      June 22, 2019 at 8:26 pm

      And, that would be a myth. Microwaving doesn’t remove anything.

      Reply
  3. Karen

    July 2, 2019 at 6:36 pm

    Fast and delicious. Microwaving the broccoli really reduced the time on the stove. Keep up the good work!

    ★★★★★

    Reply
  4. Mark

    July 7, 2019 at 1:23 pm

    This was easy to make and delicious 😋
    Goes well with your Spanish rice recipe, which is also delicious.

    ★★★★★

    Reply
  5. rukmini ganguly

    November 17, 2019 at 12:58 am

    Its a really delicious veg preparation…. very easy to make…. my husband loved it

    Reply
  6. Molly Goettl

    January 9, 2021 at 12:10 pm

    Made this for lunch today. Very good! Even my husband who is carnivore and doesn’t like stir fry complemented me 3 times “that was really tasty”. Thanks for the recipe!

    Reply

Leave a Reply Cancel reply

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

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Recipe Key

OFOil Free
GFGluten Free
MMMary's Mini
NFNut Free
SFSoy Free
LFLow Fat
IPInstant Pot
VVegan
brand new vegan

Hi I'm Chuck, and I make switching to a plant-based diet as easy as possible by recreating all of your favorite comfort foods. You're not going to believe how good it tastes and chances are, you're not gonna miss a thing!

About Brand New Vegan

Brand New Vegan is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Support BNV on Patreon!
Privacy Policy · Terms · Medical Disclaimer· Recipe List

Copyright © 2020
Brand New Vegan, LLC
All Rights Reserved