Broccoli with Twin Mushrooms

Main Ingredients

• Broccoli 300g
• Fresh shiitake mushrooms 150g
• White button mushrooms 150g
• Carrot half
• Garlic (sliced or minced) 3-4 cloves
• Fresh ginger 2-3 slices
• Spring onion 1 stalk
• Cooking oil 30ml
• Oyster sauce 20ml
• Light soy sauce 15ml
• White sugar 5g
• Salt 5g
• Cornstarch slurry as needed
• Stock or water 150ml
• Sesame oil a few drops

Steps

1. Broccoli: Cut into small florets and soak in lightly salted water for 10-15 minutes to remove pesticide residues and any hidden insects. Rinse thoroughly and drain. Mushrooms: Remove stems from shiitake mushrooms. For presentation, score a crosshatch pattern on the caps (optional but decorative). Clean button mushrooms and cut in half or slice. If using straw mushrooms, slice; if using white beech mushrooms, cut into sections. Vegetables: Peel the carrot and slice or dice. Slice or mince the garlic; julienne the ginger; chop the spring onion.

   

2. Bring a pot of water to a boil. Add 1 tablespoon of salt and a few drops of cooking oil (to keep broccoli vibrant green). Blanch the broccoli for 30 seconds to 1 minute until just cooked. Immediately transfer to cold or ice water, then drain (this preserves the green color and crisp texture). Blanch the mushrooms and carrot slices for 1-2 minutes, then drain.

   

3. In a small bowl, combine oyster sauce, light soy sauce (if using), sugar, a pinch of salt, and stock (or water). Mix well.

   

4. Heat a wok or skillet over medium heat with cooking oil. Add garlic slices and ginger (if using), and stir-fry until fragrant. Add the blanched mushrooms and stir-fry for about 1-2 minutes until lightly golden and aromatic. Pour in the prepared sauce and add about 100-150ml of stock or water.

   

5. Add the blanched broccoli and carrot slices, and stir-fry over high heat to combine. Simmer for about 2-3 minutes to allow the flavors to infuse. Gradually add the cornstarch slurry while stirring quickly to evenly coat all ingredients. Turn off the heat when the sauce thickens and becomes glossy.

   

6. Arrange the broccoli florets facing outward in a circle around the edge of a serving plate. Place the cooked mushrooms and carrots in the center. Drizzle with a few drops of sesame oil (optional) and garnish with chopped spring onion.

   

TCM Notes

Broccoli: Every 100g of fresh broccoli contains 3.5-4.5g of protein – three times that of cauliflower and four times that of tomato. Rich in vitamin C, folic acid, flavonoids, and various minerals. Flavonoids are natural vascular cleansers that help regulate and prevent hypertension and heart disease. Vitamin C enhances liver detoxification and boosts immunity. Known for anti-cancer, immune-boosting, and heat-clearing effects. Shiitake mushrooms: Rich in minerals and antioxidants; lentinan in shiitake enhances immune function. White button mushrooms: Low in calories, high in protein, rich in selenium for antioxidant and immune support. Carrots: Rich in β-carotene, which converts to vitamin A for eye health and skin repair. Together, they provide complementary nutrition with benefits including immune support, anti-cancer effects, and cardiovascular protection.

Suitable for：Those with low immunity or prone to colds Patients with tumor or other consumptive diseases (as adjunct dietary therapy) Those with hypertension or heart disease (flavonoids in broccoli support vascular health) Those on weight-loss diets (low-calorie, high-fiber) Children and teenagers needing vitamins and minerals General population as a daily healthy vegetable dish

Not suitable for：Those with cold constitution: Broccoli and mushrooms are cool in nature – consume in moderation and add extra ginger to balance Those allergic to mushrooms Those with acute gout flare-ups: Mushrooms contain moderate purines – limit intake Those with renal insufficiency: Mushrooms are high in potassium – consult a doctor before consuming