Mushroom and Mung Bean Stir-Fry
Discover how this Mushroom Stir-Fry can improve your gut health. Learn about MACs, beta-glucans, and the gut-brain axis.
Servings 2 portions
Calories 185kcal
Equipment
- wok or frying pan
Ingredients
- 3.5 oz White onion, julienned 100 g or 1/2 a medium onion
- 3.5 oz Leek sliced 100 g or 1 medium leek
- 5 oz Oyster mushrooms, halved 150 g or 1 standard tray
- 6 oz Canned sprouted mung beans 1 drained jar/can, rinsed and well-drained.
- 3 tbsp Low-sodium soy sauce
- 1 tbsp Oyster sauce
- 1 tsp Sesame seeds lightly roasted
- 1 tbsp Extra virgin olive oil or sesame oil
Instructions
- Sauté the aromatics: Heat the olive oil (or sesame oil) in a wok or large skillet. Sauté the julienned onion and leek. If possible, use quick wrist movements to toss the vegetables as they cook.
- Add mushrooms: Add the halved oyster mushrooms and continue to stir-fry over high heat.
- Add sprouts: Stir in the rinsed and well-drained mung bean sprouts. Keep tossing the mixture to ensure even cooking.
- Season: Add the soy sauce and oyster sauce. Stir well with a spatula or toss to combine. Do not add salt. The sauces provide more than enough flavor and sodium.
- Transfer the stir-fry to a bowl and garnish with toasted sesame seeds.
Notes
- Sodium control: There is no need to add extra salt, as the Oriental sauces already provide a sufficient amount of sodium.
- Equipment: While a wok is ideal for achieving that authentic stir-fry texture, a conventional large skillet works perfectly fine. Just remember to keep the heat high and the ingredients moving.
Nutrition
Calories: 185kcal | Carbohydrates: 24g | Protein: 9g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 1140mg | Potassium: 680mg | Fiber: 5g | Sugar: 8g | Vitamin A: 880IU | Vitamin C: 21mg | Calcium: 74mg | Iron: 3mg