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Zucchini and mushroom stir fry is a delightful dish that showcases the simplicity and elegance of using minimal ingredients to achieve a flavorful result. Originating from the basic principles of Asian stir fry cooking, this dish adapts those techniques to suit a low carb lifestyle, making it perfect for those seeking a nutritious yet satisfying meal. The key to a good stir fry lies in the high heat and quick cooking time, preserving the freshness and bite of the vegetables.
This stir fry is wonderfully versatile. Serve it over a bed of cauliflower rice for a fulfilling and entirely low-carb meal, or, if you're not strictly watching your carb intake, it pairs beautifully with jasmine or basmati rice. For an added protein boost, consider topping the stir fry with grilled chicken or shrimp.
Ingredients
2 tablespoons olive oil
1 large onion, thinly sliced
2 cloves garlic, minced
300 grams mushrooms, sliced
3 medium zucchinis, julienned
1 tablespoon soy sauce (or tamari for gluten-free option)
1 teaspoon sesame oil
Salt and pepper to taste
Fresh cilantro or parsley for garnish (optional)
Sesame seeds for garnish (optional)
1 large onion, thinly sliced
2 cloves garlic, minced
300 grams mushrooms, sliced
3 medium zucchinis, julienned
1 tablespoon soy sauce (or tamari for gluten-free option)
1 teaspoon sesame oil
Salt and pepper to taste
Fresh cilantro or parsley for garnish (optional)
Sesame seeds for garnish (optional)
Directions
Heat olive oil in a large skillet or wok over medium-high heat.
Add the sliced onions and minced garlic, sautéing until the onions become translucent and fragrant.
Increase the heat to high and add the sliced mushrooms, cooking until they start to soften and brown, about 3-5 minutes.
Add the julienned zucchini to the pan, stirring frequently. Cook for about 4-6 minutes, or until the zucchini is tender but still retains some crispness.
Stir in the soy sauce and sesame oil, then season with salt and pepper to taste. Cook for an additional minute to combine the flavors.
Remove from heat and garnish with fresh herbs and sesame seeds if using. Serve immediately.
Variations & Tips
For those who enjoy a bit of a kick, add a tablespoon of chili sauce or a sprinkle of red pepper flakes while cooking. To make this dish even more robust, you can include bell peppers or snap peas for extra crunch and color. If you're integrating this dish into a ketogenic diet, make sure to adjust the ingredients to fit within your specific macros.
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