Stir-Fries
Wood Ear Mushroom, Carrot and Broccoli Stir-Fry
Wood ear mushroom, carrot and broccoli stir-fry is a vibrant, healthy, and quick vegetable dish that combines three colors – black, orange, and green – on one plate. The wood ear mushrooms are delightfully chewy, carrots are sweet and crisp, and broccoli is fresh and earthy, all beautifully enhanced by sautéed garlic. Lightly cooked with minimal oil, it's a nutritious and colorful dish that's both visually appealing and delicious – a favorite for health-conscious eaters and a perfect everyday side dish.
Main Ingredients
- Dried wood ear mushrooms 15g
- Carrot 1 pc (approx. 150g)
- Broccoli 1 head (approx. 300g)
- Garlic 3 cloves
- Fresh ginger 2 slices
- Cooking oil 15ml
- Salt to taste
- Oyster sauce 1 tbsp (approx. 15ml)
- Light soy sauce 1 tbsp (approx. 10ml）
- Cornstarch slurry a little
Steps
Soak dried wood ear mushrooms in warm water for 2-3 hours. Remove the hard stems, tear into bite-sized pieces, rinse and drain. Cut broccoli into small florets and soak in salted water for 15 minutes, then rinse well. Peel the carrot and slice into diamond-shaped or round pieces about 0.3cm thick. Slice garlic and ginger.
Bring water to a boil with a few drops of oil and a pinch of salt. Blanch the broccoli for 1-2 minutes, then immediately transfer to ice water to preserve its vibrant green color. Drain well. Blanch the wood ear mushrooms for about 1 minute, then drain. (Carrot can be stir-fried directly without blanching to retain more vitamins and crunch.)
Heat oil in a wok over low heat, add ginger and garlic, and sauté until fragrant. Increase to medium-high heat, add carrot slices, and stir-fry for 1-2 minutes until slightly softened and the oil turns slightly orange.
Add the blanched wood ear mushrooms and broccoli. Stir-fry quickly to combine. Add soy sauce, oyster sauce, and salt to taste. Stir-fry for about 30 seconds. If a thicker sauce is desired, add a little cornstarch slurry and stir until well coated. Serve immediately.
TCM Notes
Digestive health & detox: Wood ear mushrooms are rich in soluble dietary fiber and plant-based colloids that absorb and help expel impurities from the digestive tract. Broccoli provides insoluble fiber that adds bulk and promotes bowel movements. Immunity & antioxidant support: Broccoli is packed with vitamin C, beta-carotene, and antioxidants like sulforaphane. Carrots provide beta-carotene, which converts to vitamin A for vision and immune health. Iron supplementation: Wood ear mushrooms are high in iron (approx. 185mg per 100g dried), beneficial for preventing iron-deficiency anemia – vitamin C from broccoli further enhances iron absorption. Eye health & anti-aging: Carotenoids in carrots and lutein/zeaxanthin in broccoli help protect vision and may slow age-related macular degeneration.
Suitable for：Health-conscious individuals and those seeking balanced nutrition Those with constipation or needing detox support People with low immunity or frequent colds (rich in vitamin C) Those with anemia or pale complexion (wood ear mushrooms provide iron) Those with heavy screen time or eye strain (carrots for eye health) Those managing weight (low-calorie, high-fiber) Vegetarians seeking nutritious plant-based dishes
Not suitable for：Those with bleeding disorders or pre/post-surgery (Use with caution)：Wood ear mushrooms have anticoagulant properties and may affect platelet aggregation. People with hemophilia, heavy menstruation, or scheduled surgery should avoid or limit consumption. Those with spleen-stomach deficiency-cold or diarrhea (Use with caution)：The high fiber content in broccoli and wood ear mushrooms, combined with the cool nature of carrots, may aggravate diarrhea. Those allergic to mushrooms/fungi (Avoid) Those with kidney disease (Moderate portion)：Broccoli and carrots are high in potassium – patients with kidney dysfunction should limit intake under medical guidance.
