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Marinated Broccoli and Mushroom Stir Fry

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raw vegan Marinated Broccoli and Mushroom Stir Fry in a cast iron skillet

~ raw, vegan, gluten-free, nut-free ~

Yum yum, double yum!  I love marinating veggies! Through the marinating process, the salt and the Bragg’s will start to break down the veggies, softening them and giving them the appearance of being cooked.

You could fool anybody into thinking that this has been cooked!  I was inspired to make this dish as I was looking back at my Spinach Mushroom Marinade recipe.  You could add about any veggie into this dish.    This was a HUGE hit for dinner tonight.  This goes on the list of favorites!


In a separate small bowl combine:


  1. Pour sauce over broccoli and mushrooms and stir well.
    • When I was preparing the broccoli for the dish, I cut off the stems because they are much more firm and won’t soften a great deal.  Now in doing that, don’t go and throw them away.  They actually carry a lot of flavor and nutrients!  Snack on them, save them for your next salad or throw them in with a green juice.
  2. At first, it may seem as though there isn’t enough “juice” to coat the veggies, but as they marinate and the water is drawn out of the veggies, it creates more juice.
  3. You can do one of three things here; #1 You can place the bowl in the dehydrator at 115 degrees (F) for about an hour or so to warm it up.  #2 Allow it to marinate on the countertop for a couple of hours or #3 place bowl in the fridge and let it marinate overnight.

This is what it looks like before marinating….

raw vegan Marinated Broccoli and Mushroom Stir Fry before dehydrating it

This is what it looks like after marinating for 2 hours after sitting in the dehydrator at 115 degrees!

raw vegan Marinated Broccoli and Mushroom Stir Fry after dehydrating it

29 thoughts on “Marinated Broccoli and Mushroom Stir Fry

  1. Veronika says:

    Hello! I have just made this dish, it is sooo tasty! I am new to raw cuisine and I love your website. Thank you for the delicious recipes!

    • amie-sue says:

      Hello Veronika! thanks for checking out my site. I am so glad to hear that you enjoyed this recipe. It is one of our favorites for sure! Have a great day, amie sue

  2. Camille says:

    I love this dish! I have made it for my family several times and twice for my husband and his coworkers. They all loved it and wanted the recipe. Thank you for sharing all your recipes they all look so good. I can’t wait to try everything!

  3. Nicole says:

    I’m glad I bought a big bag of sesame seeds, because I’m going to be making this all the time. The flavor of the marinade is incredible! I only used a tablespoon of olive oil, though, which the broccoli and mushrooms seemed not to notice (they still became as tender as though they were cooked), and next time I might add a sliced red pepper. Thank you so much for this recipe!

    • amie-sue says:

      That is great Nicole. So many options when creating this dish! This would be wonderful served over cauliflower rice too! I am hungry haha Happy Eater. amie sue

  4. Louise Johnston says:

    I made this dish for company last night.
    Oh so surprised!
    They loved it! Then I explained it was raw and my new
    diet consists of mostly raw. They were speechless and asked for more! So delicious!
    Thanks for your yummy recipes.
    I love the photos too.


    • amie-sue says:


      Love it, love it, love it!! I have come to the point were I never announce that I am serving a raw dish to my guests. It is so much more fun to have them oogle over it and THEN find out it is raw. :) Thank you for taking the time to share this with me. Many blessings to you too! amie sue

  5. Gina says:

    Hi Amie-Sue, this has become one of my husband’s favorite dish, and he told me to bookmark it and make it a weekly staple. It’s a winner at the Thomas home tonight!

    • amie-sue says:

      That is awesome Gina! Finding staples in the kitchen are great tools for staying on track. :) Thank you for sharing! Blessings, amie sue

  6. Kai says:

    This was sooo yummy! I can’t believe how tender the broccoli got. And I followed the recipe spot on this time :) haha.

    I definitely love this more than the regular cooked stir fry dishes. Thanks for sharing this incredible recipe!

    • amie-sue says:

      That is awesome Kai :) It’s fun to learn these easy techniques that make our foods so good and healthy! Have a great day and thank you for your comment. amie sue

  7. ben says:

    This is a great dish.

  8. Petrina says:

    I love this recipe thanks for sharing

  9. Paula says:

    Trying this out tomorrow on the family! I’m the only raw one in the house so we will see what they think. It sounds really good so I am making a double batch.

    • amie-sue says:

      Don’t tell them it is raw Paula… maybe for them, heat it just slightly… serve it and see what they say. Just an idea. Keep me posted. Have a blessed weekend, amie sue

  10. Serena says:

    I yet love this recipe!!!
    Reading your website i learn how to do tagliatelle with zucchini!! I suppose it will be able just with the spiralizer, but now i wanna try!!1
    So i guess i’ll try this yummy recipe with zucchini “tagliatelle”, i would like to do it more creamy!
    What do u think if i put in the processor a part of it to reduce it in a cream?
    May i serve the “tagliatelle”, cream over them and in the side your marinated veggies??

    • amie-sue says:

      Morning Serena… I had to Google the word, tagliatelle. hehe I am a bit confused as to what you are wanting to “cream” on this recipe. Please explain a bit more. :) Have a great day, amie sue

      • Serena says:

        I’ve seen here and there that you say Fettuccine, tagliatelle is the same kind of pasta, but it’s a little bit larger, and with my potato peeler i made them larger.
        Sorry for misunderstanding!
        I think i will reduce in a cream a part of the broccoli, to serve it with the pasta fettuccini, them put some mushroom on it, in the side of the place your fantastic recipe!!!
        So i have a main wonderfull dishe!!
        What do u think about it?

        • amie-sue says:

          I understand now Serena :) There are so many ways to make zucchini noodles… have you seen this post that I did? https://nouveauraw.com/raw-recipies/main-dishes/zucchini-pasta-noodles-2/

          I think your idea sounds yummy! Let me know, if you would, how it turns out. :) Are you using a dairy cream? We don’t use dairy products but the beauty of raw is that it doesn’t have to all be 100% raw. It’s all about learning to add in more fresh / whole foods, which will start to crowd out the not-so-good foods… learning to listen to how your body responds to it, and using the best quality of ingredients that you can.

          Have a blessed day Serena. Keep in touch. :)

  11. Linda says:

    Mmm, delish!
    Made this for dinner tonight, had to stop myself nibbling it all whilst it was marinating! !
    Recently introduced to your site and loving it! Everything looks fab, thanks for all the recipes, looking forward to trying lots more!
    Linda x

    • amie-sue says:

      Thank you Linda for sharing that with me. :) And it is so nice to have you here. Please do keep in touch and many blessings! amie sue

  12. Carolyn says:

    Delicious! I Let it stand over night in frig. I”m new to raw, so when you say the” broccoli softens”, does it still have that hard crunch? Like eating it raw out of the bag? So far it tastes like it needs to be more soft to eat!I don’t use braggs. I love all coconut secret things. So I used Coconut Aminos.
    Am in heaven with the caraway/fennel etc.sunflower seed Onion cracker! The house smelled so spicy. Yum.

    • amie-sue says:

      Good morning Carolyn,

      There might be a small crispness left in the broccoli, but not much. The marinating process will help to break it down, as well as warming it in the dehydrator. The Coconut Secret Aminos is great to use too. Happy to hear that you are loving the aroma of the crackers. I love using the dehydrator just for that reason alone. hehe Have a blessed day! amie sue

  13. Asantewaa says:

    Greetings Beloved Amie-Sue!

    Your website is “off the chain!!” Your presentations draws a goddess (or god) totally into a space of true culinary delight, helping her/him to weave delectable healthy delights that are just absolutely appealing to all the senses! Just sheer awesome!!!

    I am a 100% living /raw foodist (again). Familiar with the culinary school that You attended, as well as and many wonderful folks and avenues that have long contributed to and support the raw food lifestyle, or for many who have and are choosing to incorporate more raw foods in their diets. I am a happy, radiantly healthy “old schooler.”
    Now 32 years vegan! (Not raw for that long, but once there was a 5 year stretch.) Bursting with so much vitality!!! There has always been lots of raw in my diet/ My desire is to remain there! A different type of work beckoned and it shifted my time.) However, I am determined to remain focused again!

    Thank You Amie-Sue for listening/reading my rather lengthy message. I must seek within/out to connect with some like-lifestyle folk where I relocated!! tee hee hee

    Much Gratitude!
    Continuous Blessings to You and Your household! And all Beings!

    Peace, Love & Yummy Healthy Living/Raw Foods!

    (…no posting necessary)

    • amie-sue says:

      Awe, fiddle I am at a loss for words and you have me blushing a ruby-pink-lady-apple-shade. hehe Thank you Asantewaa for sharing such sweetness. I am sure you could teach me many things with all of your experience, so please keep in touch. :) Many blessings and hugs, amie sue

  14. Nicole says:

    This is one of my absolute favorite recipes. I make individual servings of it to bring to work for lunch. I throw a few strips of Beyond Meat vegan chicken on top along with the tomatoes. So delicious!

    • amie-sue says:

      Sounds wonderful Nicole. Thank you so much for coming back and sharing this with me/us. Have a blessed weekend! amie sue

  15. Camy says:

    Hi Amie Sue,
    I am completely amazed by your website and super inspired as I have been 7 days into my raw food journey.
    Can you please recommend what other veggies to replace broccoli that can work well for this stir fry? Since I have a thyroid issue, I am not supposed to eat raw broccoli/kale (cruciferous vegetables).
    Thank you so much for sharing your beautiful website with the world!

    • amie-sue says:

      Hello Camy,

      Welcome to this new journey! Broccoli is pretty much the main veggie for this dish but you can replace it with just about any veggie that fits into your dietary needs. I would use a combination of veggies. Maybe use an array of mixed bell peppers, add some onion… I have hypothyroidism but I still eat cruciferous vegetables BUT in great moderation and I make sure to rotate them. For those scanning through the comments here… Cruciferous vegetables are: cabbage, kale, Brussels sprouts, broccoli and cauliflower.

      I read the following from Dr. Weil (http://www.drweil.com/drw/u/id/QAA355093) regarding this issue based one a question that a reader had. I don’t know what your situation is and it is best to consult with your doctor…just thought I would share. :)

      Many blessings and I hope that you find much inspiration throughout my site. amie sue

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