Quick and easy zucchini stir fry with mushrooms — a healthy vegan stir fry packed with flavor and ready in 20 minutes.
If you love flavorful vegan dinners, try my Vegan Egg Roll In a Bowl, Sticky Maple Glazed Tofu, or these hearty Roasted Cabbage Steaks next!
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I’m a self-proclaimed zucchini fanatic.
I get super excited when the farmer’s markets are overflowing with tender, fresh zucchini just waiting to be turned into something irresistible.
From sweet breads spiced with cinnamon to savory dishes cooked with tomatoes and herbs, zucchini is such a versatile vegetable. But hands down, one of my favorite ways to enjoy it is in a quick and easy stir fry.
Now mushrooms…that’s a whole other story.
It took me a while to warm up to these earthy little fungi. At first, I chopped them into oblivion, hoping they’d disappear into the dish. But over time (and a little courage), I started to appreciate their meaty texture and rich flavor.
These days, I’m officially a mushroom lover — though I won’t be foraging in the woods anytime soon. Progress, not perfection, right?
That’s the beauty of stir-fries, though — they’re the perfect playground for experimentation.
This zucchini and mushroom stir fry is one of those meals that meets you wherever you are. Whether you keep it simple or load it up with extras, it’s flavorful, flexible, and always satisfying.
Why this recipe works
Customizable, quick, and perfect for a weeknight plant-based stir fry. Ready in 20 minutes and easily adapted with tofu, tempeh, bell peppers, or snap peas.
- Zucchini is sautéed first to avoid steaming and bring out its natural sweetness.
- Mushrooms go in second, so they soak up flavor without overcrowding the pan.
- The sweet-savory sauce thickens naturally as it cooks, thanks to the maple syrup.
- Optional cornstarch slurry creates a glossier, clingier finish if you prefer.
- Toasted pine nuts add texture and richness, rounding out the dish with depth and crunch.
Did you know? Meals like this — full of simple veggies like zucchini and mushrooms — reflect the plant-forward, longevity-focused eating style found in Blue Zones diets, where people are known for their longevity and healthy lifestyles.
What ingredients you need
- Zucchini
- Cremini mushrooms – Or shiitake
- Salt
- Olive oil – Or water
- Pine nuts – Optional
You also need these ingredients for the stir fry sauce (not shown in photo)
- Tamari
- Maple syrup
- Rice vinegar
- Garlic powder
- Cayenne – optional
In the kitchen tips
- Want an easy protein boost? Add cubed, uncooked firm or extra-firm tofu with the mushrooms. It warms through in just a few minutes and soaks up the sauce — no pressing or pre-cooking needed.
- Sauce: For a thick and glossy stir-fry, let it simmer for a full minute after adding the cornstarch slurry. Prefer it lighter? Use half the slurry or skip it entirely for a more brothy, veggie-forward dish.
- Too salty? Add a squeeze of lemon juice or a splash of rice vinegar.
- Too bland? A drizzle of maple syrup or a pinch of chili flakes brings it to life.
- Too thick? Stir in a tablespoon or two of water or broth and reheat gently over low heat.
- Meal-prep friendly: This stir fry keeps well for 2–3 days in an airtight container. Store rice or noodles separately so they don’t soak up all the sauce. Add a splash of water or tamari when reheating if needed.
How to pick the best zucchini
- Go for small to medium. They’re more tender, have fewer seeds, and better flavor than the giant garden monsters.
- Check for firmness. You want a firm zucchini, not soft or bendy. Soft spots mean it’s overripe.
- Look for glossy skin. It should be smooth, bright, and free of nicks or shriveled ends.
- Skip the jumbo ones. Larger zucchini tend to be watery and seedy — not ideal for stir-fry.
Substitutions and additions
- Instead of tamari, you can use coconut aminos or soy sauce for a lower-sodium, slightly sweeter twist.
- Zucchini: Use yellow squash to replace or use half and half.
- Add a spoonful of miso paste to the sauce for rich, umami depth, especially if skipping mushrooms.
- Craving heat? Stir in chili garlic sauce, sriracha, or a pinch of red pepper flakes.
- No pine nuts? Try chopped cashews, slivered almonds, or leave them out entirely.
- Low on mushrooms? Sub in eggplant or shredded cabbage for a similar “meaty” bite.
- Other veggies work great too! Try bell peppers, broccoli, snap peas, or shredded carrots — just add firmer ones earlier and tender ones toward the end for the best texture.
- Want more protein? Tofu, tempeh, shelled edamame, or a scoop of cooked lentils all work great.
Storage and meal prep
- Store it: Keep leftovers in an airtight container in the fridge for up to 3 days.
- Keep rice separate: Store rice or noodles separately so they don’t soak up the sauce.
- Reheat: Warm gently on the stove or in the microwave with a splash of water, tamari, or broth to loosen the sauce.
- Make ahead: Double the zucchini stir-fry and portion it out for grab-and-go lunches or quick dinners.
- Freezer-friendly? Not ideal — zucchini and mushrooms get soft after freezing. Best enjoyed fresh or refrigerated.
Perfect pairings
- Serve it with: A bowl of rice — jasmine, brown, or even quinoa for a protein boost. Rice noodles or soba noodles also pair well.
- Add protein: Try crispy baked tofu, tempeh, or edamame on the side — or toss them right into the stir fry.
- Top it off: Finish with white or black sesame seeds, green onions, or a drizzle of sesame oil.
- Drink idea: Pair with a Matcha Green Tea or an Iced Green Tea Lemonade.
- Also great with: Spicy Thai Peanut Sauce or this Stir Fry Sauce — both give this veggie base a whole new spin.
FAQ
Yes — this stir fry is fully vegan as written. Just use egg-free noodles, quinoa, or rice, and add tofu, tempeh, edamame, or lentils for extra protein if you’d like.
Slice it into uniform half moons or thin diagonal pieces — about ¼ inch thick. No need to peel!
Use medium-high heat and avoid overcrowding the pan (use a wide skillet if possible). Stir-fry in batches if needed so the zucchini sears instead of steaming. Also, don’t overcook—it comes together fast!
Absolutely! Just be sure to slice everything thinly and adjust the sauce if adding more than 2–3 cups of veggies.
Cremini, shiitake, or button mushrooms all work well. Slice them evenly so they cook at the same rate as the zucchini.
Yes! Store leftovers in an airtight container for up to 3 days. For best texture, store rice or noodles separately and reheat gently with a splash of water or tamari.
I can’t wait for you to try this zucchini stir fry! If you make it, tag @becomingyouwithjulie on Instagram — I’d love to see yours! And if you have a sec, a quick comment or rating helps more than you know. Thanks so much for being here! 💛
📖 Recipe
Zucchini Stir Fry with Mushrooms
Ingredients
Stir Fry
- 2 small zucchini, sliced, approximately 3 cups
- 5 cremini or shiitake mushrooms, sliced, about 1 cup
- Pinch of salt, for seasoning zucchini and mushrooms
- 1 tablespoon olive oil or water, for cooking
- ¼ cup pine nuts, optional, lightly toasted if desired
Stir Fry Sauce
- 2 tablespoons tamari
- 3 tablespoons maple syrup
- 1 tablespoon rice vinegar
- 1 tablespoon water
- ½ teaspoon garlic powder
- Pinch of cayenne, optional
Instructions
- Heat a large skillet or wok over medium-high heat. Add oil or water. Once hot, add zucchini with a pinch of salt. Stir-fry for 1–2 minutes, until just softened and lightly golden brown in spots. Drizzle in 1 tablespoon of sauce and toss to coat.
- Add mushrooms, pine nuts (you can toast them in a dry skillet for 2–3 minutes beforehand if you'd like), and another pinch of salt. Stir-fry for another 1–2 minutes, adding another tablespoon or two of sauce as the veggies cook and absorb flavor.
- Pour in the rest of the sauce. Stir and cook for about a minute, just until everything is evenly coated.
- If you'd like a glossier, clingier finish, stir in the cornstarch slurry. Let it bubble for about 30 seconds to thicken slightly. Otherwise, skip this step.
- Serve over rice, quinoa, or noodles. Sprinkle with sesame seeds and green onions. Finish with a drizzle of sesame oil, a spoonful of chili paste, black pepper, or sriracha if desired.
Notes
- Stir-frying moves quickly, so have everything chopped and ready before you start cooking.
- I usually skip the cornstarch—the maple syrup thickens naturally and gives a light glaze. But if you want a thicker sauce, the slurry works well.
- If adding more than 4 cups of veggies, increase the sauce by 1.5x. Use slightly less tamari and add a splash of water or broth to keep it balanced. A dash of maple or vinegar can help round it out.
- Toasting pine nuts isn't required, but it brings out a deeper, nuttier flavor. If you have a minute, toast them in a dry skillet until golden and fragrant for extra flavor.
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