If you love both broccoli and mushrooms, then this recipe is perfect for you.
What Is The Best Way To Cook Broccoli And Mushrooms?
Broccoli and mushrooms are an excellent combination because they’re both high in fiber, vitamins, minerals, anti-oxidants, and essential amino acids (protein).
When cooked together, these nutrients work synergistically to create a dish that is packed with health benefits.
The following recipe combines these two nutritious ingredients into one dish.
You can serve it as part of your main meal or on its own as a side salad.
What Is The Nutritional Value Of Broccoli And Mushrooms?
Broccoli has been shown to contain more than 100 nutrients that can be beneficial for your health.
It contains high amounts of vitamin A, C, K, folate, calcium, iron, manganese, magnesium, fiber, lutein, beta carotene, potassium, phosphorous, and zinc.
Mushrooms have also been found to offer many health benefits.
They contain antioxidants like selenium, which helps protect against cancer and reduce inflammation in the body.
Mushrooms also contain vitamins B6, D, E, riboflavin, niacin, pantothenic acid, folic acid, biotin, copper, manganese, phosphorus, and protein.
Both broccoli and mushrooms provide a wide variety of important vitamins and minerals that help keep our bodies functioning properly.
Eating them regularly provides us with these needed nutrients.
The following recipes will show how easy it is to prepare broccoli and mushrooms together as one meal or serve separately as an appetizer or side dish.
What Are The Benefits Of Eating Broccoli And Mushrooms?
Broccoli and mushrooms have a lot in common when it comes to their health benefits.
Both include vitamin C, potassium, folate, fiber, antioxidants, calcium, iron, copper, magnesium, phosphorus, protein, riboflavin, thiamine, niacin, zinc, and many more nutrients that help our bodies function properly.
They’re also low in calories and high on flavor!
To get these benefits from your meals, just eat them raw or cooked with very little oil (if any).
Here are some of the main reasons why people like broccoli and mushrooms so much.
1. Broccoli and Mushrooms Are High In Antioxidants
Antioxidants are essential for good health because they neutralize harmful free radicals found throughout our body.
Free radicals cause damage to cells by creating oxidative stress.
As we age, our levels of free radicals increase, which can lead to diseases such as cancer and heart disease.
Eating foods rich in antioxidants helps reduce the risk of developing those conditions.
Many studies show that consuming cruciferous vegetables—which includes both mushrooms and broccoli—can lower your risk of cancer due to their antioxidant content.
Some research suggests that the compounds called indoles may be responsible for the anticancer properties of broccoli.
One study showed that people who ate at least five servings per week had a 35% reduced chance of getting colon cancer compared to those who consumed less than one serving per month.
Mushrooms contain another compound known as ergothioneine that has been shown to protect against DNA damage caused by radiation exposure.
The same compound protects normal cells while destroying cancer cells.
2. Broccoli And Mushrooms Have A Low Glycemic Index
The glycemic index measures how quickly carbohydrates raise blood sugar after consumption.
Foods that have a higher glycemic index will produce an immediate spike in blood sugar followed by a rapid drop back down to baseline.
On the other hand, foods with a low glycemic index will not significantly affect blood sugar levels until later in digestion.
Some studies indicate that the combination of glucoraphanin (a type of phytochemical) and sulforaphane (another phytonutrient) present in broccoli and mushrooms could improve insulin sensitivity.
Insulin resistance leads to increased inflammation, which increases the risk of diabetes and heart problems.
In addition to being beneficial for diabetics, low glycemic index diets promote weight loss due to the fact that they keep blood sugar stable.
People who follow a low glycemic diet tend to lose about 2 pounds each week without feeling hungry between meals.
3. Broccoli And Mushrooms Can Help Prevent Heart Disease
Heart disease is the leading cause of death worldwide.
It is estimated that over 17 million Americans suffer from cardiovascular disease.
Research shows that eating foods high in plant sterols reduces cholesterol absorption by blocking the activity of enzymes that break down dietary fats.
Plant stanol esters work similarly but are absorbed differently into the bloodstream.
Both types of phytonutrients are found in abundance in broccoli and mushrooms, making them ideal for lowering bad cholesterol.
4. Broccoli And Mushrooms Can Lower Blood Pressure
High blood pressure is often associated with obesity and aging, but there are several ways to lower blood pressure even if you don’t have either condition.
Many studies have shown that eating lots of fruits and veggies lowers blood pressure.
Vegetables also provide fiber, which helps regulate bowel movements and decrease the amount of sodium in our system.
When eaten regularly, broccoli and mushrooms can help prevent hypertension.
5. Broccoli And Mushrooms Can Improve Digestive Health
Our digestive tract is constantly working hard to absorb all the nutrients we consume.
If food isn’t broken down properly, it won’t enter the bloodstream where it needs to go.
Fruits and vegetables are full of fibers that aid digestion, helping us to feel fuller longer.
Fiber binds with water to form short chain fatty acids that feed bacteria in our gut.
These bacteria convert complex starches and sugars into simpler molecules that are easier to digest and absorb.
Fiber promotes regularity, too, preventing constipation and diarrhea.
6. Broccoli And Mushrooms Promote Weight Loss
Eating plenty of fruits and vegetables can make you feel satisfied faster, which means you’ll naturally begin losing weight.
Studies suggest that high concentrations of antioxidants found in broccoli and mushrooms inhibit fat production within the body.
Other studies show that certain chemicals found in broccoli have thermogenic effects, meaning they boost metabolism, burning up excess fat and increasing energy expenditure.
How Do Broccoli And Mushrooms Taste?
Broccoli has an earthy flavor that can be described as sweet with hints of nutty or grassy notes.
Mushrooms have a distinct aroma that will make your mouth water just by smelling their scent.
These flavors are strong enough to stand on their own without any other ingredients added in.
Benefits of eating broccoli and mushrooms
- Both broccoli and mushrooms contain high levels of vitamins A, C, D, K, E, B6, folate, calcium, iron, fiber, magnesium, manganese, potassium, copper, and zinc.
- They’re also rich in antioxidants such as beta carotene, lutein, zeaxanthin, and lycopene which help fight off diseases like cancer and heart disease.
- Both foods provide protein, carbohydrates, and fat—all essential nutrients to keep us alive.
- This makes them good sources of energy while helping our bodies stay fit and healthy.
What Are Some Popular Broccoli And Mushroom Recipes?
Broccolini has become one of the more common names for young broccoli stems that have been cut into florets (the part we typically eat).
The name “broccoli” comes from the Italian word brocole meaning “sprout.” While it can be eaten raw in salads, it’s often prepared by sautéing or steaming with olive oil, garlic, salt, pepper, and lemon juice.
It also tastes great when roasted as well as stir fried in butter and soy sauce.
Mushrooms come in many different varieties.
They are fungi grown on trees, logs, stumps, fallen branches, and decaying wood.
There are several types of edible mushrooms including button mushrooms, portobellos, shiitake, oyster, enoki, maitakes, cremini, and king trumpet mushrooms.
Mushrooms are very high in protein and low in calories.
The following article will provide information about how broccoli and mushrooms taste and what kinds of recipes people like to prepare them in.
- Broccoli and Mushroom Recipe – Grilled Broccolini with Lemon Garlic Butter Sauce
- Broccoli and Mushroom Soup
- Roasted Asparagus Salad With Fresh Basil, Parmesan, and Pine Nuts
- Broccoli and Shiitake Stir Fry
- Creamy Mushroom Lasagna
- Baked Portabella Mushrooms Stuffed with Goat Cheese
- Spaghetti Squash with White Wine And Sun Dried Tomatoes
- Butter Lettuce Shaved Fennel and Arugula Salad
- Shrimp Scampi Pasta Alfredo
- Grilled Salmon with Creamed Corn and Buttered Bok Choy
- Chicken Cordon Bleu Casserole
- Pan Seared Flank Steak with Chimichurri Sauce
- Easy Vegetable Fried Rice
- Honey Mustard Roast Beef Tenderloin
- Pork and Zucchini Meatballs with Tomato Gravy
- Slow Cooker Pork Carnitas Tacos
- Italian Sausage and Tortellini Soup
- Vegetarian Quinoa Pilaf
- Crispy Panzanella Bread Bowls
- Tofu Ricotta Ravioli with Spinach Pesto
- Zoodles with Eggplant Bacon Ranch
More broccoli and mushroom recipes
- Garlic Butter Balsamic Glazed Broccoli
- Lemon Garlic Broccolini
- Sautéed Broccoli Rabe
- Broccoli and Potato Bake
- Cheesy Broccoli and Peas
- Steamed Broccoli and Potatoes
- Stir-Fry Broccoli and Snow Peas
- Chunky Chicken Enchilada Stew
- Spicy Thai Green Beans and Baby Bok Choys
- Bacon Wrapped Brussels Sprouts
- Potato Leek Soup
- Herb Crusted Fish Fillet
- Chicken Tikka Masala
- Salmon Burgers with Avocado Mayo
- Turkey Sloppy Joes
- Beef & Barley Chili
- Cajun Smashed Potatoes
More vegetable recipes
- Caramelized Onions
- Green Bean Cassoulet
- Asparagus and Artichoke Frittata
- Sweet Onion Tartlets
- Garden Ratatouille
- Eggplant Rollatini
- Ricotta Gnocchi with Brown Butter Sage Sauce
- Roasted Root Veggies
- Green Beans Almondine
- Roasted Beets with Citrus Drizzle
- Mediterranean Spiced Chickpeas
- Black Eyed Peas and Greens
- Jamaican Black Bean and Mango Quesadillas
- Kale Chips
- Zucchini Boats
- Roasted Summer Squash and Sweet Potatoes
- Butternut Squash Macaroni and Cheese
- Pumpkin Pie Cheesecake
- Apple Cinnamon Crisp
- Peanut Butter Chocolate Chip Cookies
- Oatmeal Raisin Bars
Are Broccoli And Mushrooms Good For You?
Broccoli and mushrooms have been around since prehistoric times and they’re still one of our favorite foods today.
They provide us with many benefits including cancer prevention, heart health, brain development, and more!
Heart Health Benefits from Broccoli and Mushrooms
- Mushrooms contain high amounts of selenium which can help prevent clogged arteries.
- Broccoli contains lutein which has anti-inflammatory properties that may reduce risk of cardiovascular disease.
- Mushrooms also contain glutathione which helps protect against oxidative stress which reduces the risk of coronary artery disease.
Brain Development Benefits from Broccoli and Mushrooms
- Both broccoli and mushrooms contain sulforaphane which is an antioxidant compound found in cruciferous vegetables like cabbage.
- Sulforaphane has been shown to improve memory function and learning abilities by increasing BDNF (brain derived neurotrophic factor) levels in the hippocampus region of the brain.
- It has also been shown that sulforaphane improves cognitive performance in mice models.
- Another study showed that sulforaphanes could be used as a treatment option to treat Alzheimer’s disease, Parkinson’s disease, or other neurological disorders because it protects neurons from degeneration.
Cancer Prevention Benefits from Broccoli and Mushrooms
- The phytonutrient glucosinolates contained in broccoli and mushrooms act as antioxidants which help prevent cell damage caused by free radicals.
- Glucosinolates present in broccoli and mushrooms have anticarcinogenic activity due to their ability to inhibit carcinogens before they cause DNA mutations.
- They also stop tumor growth due to their ability to block cell division at G1 phase of cell cycle.
- A recent study has shown how broccoli sprout extract inhibits colon cancer cells proliferation.
Other Nutritional Benefits from Broccoli and Mushrooms
- Broccoli and mushrooms contain plenty of vitamins and minerals such as vitamin A, C, E, K, folate, and magnesium (among others).
- Folate is especially important during pregnancy because it prevents birth defects.
- Vitamin D is essential for bone health so eating broccoli will help your body absorb more calcium.
- Protein is another important component of these vegetables.
- In fact, they contain 16% protein compared to just 5% in beef.
- Mushroom also contains iron and potassium while broccoli contains fiber, copper, manganese, phosphorus, zinc, vitamin B6, riboflavin, niacin, pantothenic acid, thiamine, vitamin B12, folic acid, choline, biotin, copper, molybdenum, and vitamin C.
How Do You Select The Best Broccoli And Mushrooms?
Broccoli and mushrooms are both excellent sources of vitamins A, C, K, folate, fiber and minerals such as iron, magnesium, manganese, potassium, zinc, calcium, copper, phosphorus and selenium.
Broccoli contains more vitamin C than any other food source, while mushrooms contain high levels of antioxidants like beta carotene, lutein, lycopene, polyphenols and flavonoids.
Both also contain significant amounts of cancer-fighting compounds called glucosinolates which can help prevent certain types of cancers.
But how do you choose between the different varieties of these leafy greens? The answer lies in what they taste like.
If you want your broccoli or mushrooms to have a mild flavor, go with an organic variety that has been picked early so it hasn’t had time to develop too much bitterness.
But if you prefer something more robust, look for varieties that aren’t quite ripe yet but still have plenty of color.
Mushrooms should be firm, fresh and moist looking with no signs of dryness or browning on their caps.
They should also smell sweet and earthy when cut open.
In terms of storage, keep them refrigerated until use and try not to wash them unless absolutely necessary.
Once washed, simply pat them dry before cooking.
How Do You Store Broccoli And Mushrooms?
Broccoli and mushrooms have an affinity for each other — they are often paired in recipes together.
While it’s true that these veggies make great companions on their own, when combined with one another, they become even more nutritious.
They also taste really good together!
You can find many varieties of broccoli and mushrooms at your local grocery store or farmers market.
You may be able to purchase fresh ones if they are in season, but frozen and canned options will work just fine as well.
The main thing to keep in mind about storing them is how long they last in your refrigerator before turning mushy and losing flavor.
With all of the different types of broccoli and mushrooms available, there isn’t much information out there specifically regarding which kinds of storage containers are suitable for keeping them fresh.
However, we know that not all plastic containers are created equal.
So, here are our top three recommendations for storing broccoli and mushrooms so you get maximum longevity from your produce.
- Glass jars – Glass has been used as food storage vessels since ancient times.
- It doesn’t matter what type of glass you use (aside from BPA free), because glass does not allow oxygen into the container like plastics do.
- Therefore, this helps preserve the nutrients inside by preventing bacteria growth.
- If possible, choose wide mouth mason jars over smaller jar styles.
- Plastic Tupperware – Plastic Tupperware is durable and versatile, making it ideal for packing raw foods such as fruits and vegetable.
- When properly sealed, it prevents air exposure and keeps flavors intact longer than traditional plastic bags.
- We recommend using sealable plastic containers instead of zip lock bags, as they are less likely to break while being stored in the fridge.
- Bamboo baskets – Baskets made from bamboo are super easy to clean and maintain.
- Plus, they look nice too! These containers come in various shapes and sizes depending on the size of your basket.
- A small bamboo basket makes a great choice for storing delicate items such as lettuce leaves, herbs, or strawberries.
- For larger quantities of broccoli and mushrooms, consider buying a large sized bamboo basket.
What Are Some Tips For Cooking Broccoli And Mushrooms?
Broccoli and mushrooms have a lot in common when it comes to health benefits.
Both contain a high amount of vitamin K, which helps your body build strong bones and teeth.
They’re also rich in vitamins A, C, and E, folate, zinc, potassium, magnesium, iron, fiber, manganese, copper, calcium, phosphorus, selenium, protein, and other nutrients that help keep your immune system functioning properly.
You may be wondering how the two veggies combine together, but don’t worry — we’ve got you covered! Here are some tips on how to cook them perfectly.
Tips for Cooking Broccoli and Mushrooms Together
- Choose firm or tender broccoli florets with bright green leaves, rather than yellowing ones.
- The stems should not be too thick, as they will add bitterness to the overall taste of the mixture.
- Select fresh mushrooms if possible.
- If you buy them from the grocery store, wash them thoroughly before cutting into bite-sized pieces.
- Cut off any brown spots or damaged areas before adding the broccoli and mushrooms to the pan.
- Add salt only after tasting the vegetable mixture.
- You want the flavor to come through without being overwhelming by salty tastes.
How to Store Broccoli and Mushroom Recipe
Because broccoli and mushrooms are so similar in terms of nutritional value and flavor, storing them together isn’t much different than keeping just one vegetable.
However, there are still a few things you need to know about what works best for each type of food.
Broccoli: Keep it refrigerated until you use it.
It doesn’t last long once cut up, so eat it within 3 days.
The longer you leave it out, the less nutritious it becomes because the enzymes break down over time.
Mushrooms: Don’t keep them stored in plastic bags or containers made of polyethylene (plastic).
Plastic will leach chemicals into the soil around the produce, causing environmental damage.
Instead, wrap them in paper towels and place them in an airtight container.
To ensure that you get all the goodness from these superfoods, try eating them raw whenever possible.
That way, their full potential can shine through.
But sometimes, you might find yourself wanting something warm and comforting.
To create dishes like this, here are some tips on how to cook broccoli and mushrooms together.
How Can I Make My Broccoli And Mushroom Dish More Flavorful?
The secret to making your broccoli and mushroom dish taste great is using quality ingredients.
Start by choosing high-quality organic produce that doesn’t have any pesticides or fungicides on it.
You want the best quality food possible when trying out new recipes! Next, season with salt and pepper to add flavor.
If you don’t like salty foods, feel free to omit the seasoning.
For extra oomph in your broccoli and mushroom dishes, try adding lemon juice or fresh herbs such as basil, parsley, cilantro, or dill (or all three!).
Equipment
- 1 Pan
- 1 Skillet
Ingredients
- 2 teaspoons olive oil
- 2 cloves garlic minced
- 2 cups mushrooms
- 4 cups broccoli
- 1 tablespoon rosemary
- ground black pepper
Instructions
- Oil is heated to medium heat in a big skillet.
- Add the garlic and cook for one minute.
- Add the mushrooms and cook for 3 minutes, or until the juices are released.
- Cook for 3 to 5 minutes, or until the broccoli is crisp-tender, after adding the broccoli and rosemary.
- Use salt and pepper to taste to season.
Video
Nutrition
My blog is all about creating delicious meals with ingredients that are easy to find in your local grocery store. I’m passionate about making yummy meals that I can share with my friends and family.