Broccoli, Mushroom “Stir Fry”

by Susan on February 13, 2010 is stirred, but not fried. Creating new raw food recipes is something that I love to do. Even more fun is getting surprised along the way. When I started this recipe, I had something very different in mind. As I started throwing ingredients together, I was taken in a completely different direction. The result is a very quick and easy “stir fry” that will please everyone. This raw food recipe will banish all of your excuses! It is not complicated, it does not take too much time and the flavors are great.

A quick marinade, chop a few veggies, toss and eat. Parsnips make up the “rice”. I am becoming very fond of parsnip rice!

Equipment Needed: Food Processor

Broccoli Mushroom “Stir Fry”

serves 2


  • 1/4 C Olive Oil
  • 2 T Nama Shoyu
  • 1 T Agave or Raw Honey

Whisk olive oil, nama shoyu and agave or honey together.

Stir Fry

  • 1 1/2  C Sliced Mushrooms
  • 1 C Chopped Broccoli
  • 1 Large Parsnip
  • 2 Carrots
  • 1 C Pea Pods
  • Sesame Oil (optional)
  • Black Sesame Seeds (Optional)

Place broccoli and mushrooms in marinade. Stir to coat. Set aside.

Peel and cut parsnip into pieces. Place in food processor and process until coarsely chopped.

Cut the carrots into match stick sized pieces.

Chop the pea pods into 1/2 inch pieces and mix into the parsnip “rice” with the carrots.

Stir in the entire broccoli, mushroom marinade mix. Toss. You can dress it with a little sesame oil and black sesame seeds for more flavor.

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{ 64 comments… read them below or add one }

AMy Oscar February 13, 2010 at 10:53 am

Okay, yum!


Elizabeth February 13, 2010 at 11:07 am

Ooo … I just may have to make this for my book club group on Monday. It looks devine! :-) Thank you!


Skye February 13, 2010 at 11:08 am

OMG! That looks so scrumptious!!


Susan February 13, 2010 at 11:09 am

So easy, too!!


kelli February 13, 2010 at 11:18 am

mmm, that looks quick, easy, and most importantly, DELICIOUS! can’t wait to to give it a try! thanks for sharing! =)


Leilani February 13, 2010 at 12:39 pm

YUMMY!!! I have all the ingredients (yep even parsnips:) and I will be making this for lunch today.
Thank you.


Kelly Parr February 13, 2010 at 12:58 pm

Looks delicious!


Elena February 13, 2010 at 1:19 pm

I’m still working on my relationship with parsnips….Maybe I could use jicama instead…this loos AMAZING!!!


Fran February 13, 2010 at 2:43 pm

Just used your recipe for dinner, only had to replace parsnip with fennel – but it was delicious.

I am enjoying your site and your creations on a regular basis.


Alberta February 13, 2010 at 4:32 pm

Very creative and wild recipes….ALWAYS with a TWIST! I am currently
prepping for those amazing looking cinnamon buns and I need to
know what temp to dial-in my new Excalibur – for the dehydration part.
Your photo’s are especiallly delicious…..what kind of camera/lens etc. ?
I count down the hours ,waiting for your next rawcreation.Thank You !!!


Susan February 13, 2010 at 4:50 pm

I will add that back in. The first 1/2 hour can be at 145 (the food never reaches that temp so don’t worry) and then reduce to 116. I will add to the recipe. I use an old Nikon, entry level digital slr, the D70. I use different lenses but my favorite is my 50mm, 1.8. Wish I had a 1.4. It is on my wish list.


Sarah February 13, 2010 at 4:36 pm

Just made this… fantastic! I used romanesco for the “rice” because I didn’t have a parsnip. Thanks for the recipe!


Neeta February 13, 2010 at 5:23 pm

Hi Susan, I’ve never commented before but there’s always a first time….
I have been following your blog for a while now, and you have inspired me more than my words can express…..Love your blog, your photos, your food, your energy….
There’s a dual award Happy & Sunshine waiting for you at my blog….
In gratitude….


hihorosie February 14, 2010 at 2:47 am

That looks so darn tasty! Better than the cooked version. :) Thanks for sharing.


Michal February 14, 2010 at 9:57 pm

Gorgeous pictures! Happy valentines day :)


Matthew Robbins February 15, 2010 at 10:51 am

I love this recipe. Tried it out last night for dinner and it was so perfect and satisfying.
Thank you for a great recipe and wonderful site!


JodyLynn February 23, 2010 at 7:06 am

Okay…made this last night for dinner and the only disappointing factor was when I took my last bite! OMG…this was absolutely DE-LISH! My husband has food sensitivities/allergies and can’t have the Nama Shoyu, so we substituted with Braggs Aminos. He COULD NOT believe how wonderful it tasted. He said this one is a keeper! Thanks, Susan, for ALL of the awesome information, recipes, eye candy (your photos) and inspiration!


jackie February 27, 2010 at 9:37 pm

looks like my mom’s food 😀 we use salt, rice vinegar, and sesame oil.


Bex March 2, 2010 at 9:22 am

this is so simmilar to a salad i came up with the other day when i had extra broccoli and mushrooms. they just go so well together! thanks for the ideas for spicing it up. you can see my simple idea here:


Vesna May 1, 2010 at 12:18 pm

This is a wonderful recipe!!! Thank you thank you thank you :) We’re just starting out with raw (after taking 18 months to eliminate all processed foods, kill all food addictions, and perfect our green drinks!) and this is the first main course recipe I came across that we liked….and now that we’ve made it….we LOVE IT!


Marigold July 5, 2010 at 1:56 pm

This looks delicious! I’m not a raw vegan, but I’m trying to incorporate more raw veggies into my diet and have been trolling for easy raw recipes. This looks so yummy! I absolutely love parsnips, and never thought to chop them up like that-what a great way to get a crunchy texture. Thanks for sharing.

I’m adding this to my raw veggie recipe link party:

If you (or anyone who reads this) have any more links to share, please feel free to do so :)

(Found you via foodgawker)


Lynnette July 20, 2010 at 9:29 pm

Thank you so much for this recipe. I’ve recently started eating raw to hopefully help cope with my fibromyalgia. Out of all the recipes I’ve made at home so far this one is the best. I’m not a fan of parsnips, but once the recipe was mixed together I couldn’t even tell that was what I was eating…. delish!!!


Em October 20, 2010 at 11:39 am

This was amazing. I have just started eating more raw and this recipe passed the test. Now I’ll have to make more and have my husband try it. I did add chopped tomatoes, onion, green pepper and garlic because that’s the way I make my stir fry and it was amazing.


Liisa October 22, 2010 at 10:24 am

This was easy and delicious! I was a bit dubious about the raw parsnip, but it tasted great, and everyone who tried it was very impressed that something raw could taste so good! I’m working my way through your recipes, today it’s the leek and mushroom tart and I’m using the base of the cheesecake for a chocolate tart. Keep them coming and I love the photography!


Barbara December 4, 2010 at 3:17 pm

i tried this recipe but something went terribly wrong on my end … i’m convinced it was me. i don’t know what happened but it just didn’t taste good at all. perhaps my palette needs to get used to food in their raw form because i so wanted to throw those mushrooms in a skillet. urgh. i’ll keep trying.


Susan December 4, 2010 at 3:28 pm

Well, it tends to be a favorite around here….


ben December 30, 2010 at 3:01 pm

How many servings do you get with this recipe?


Susan December 30, 2010 at 3:03 pm

3-4 depending on how much you eat. :-)


ben December 31, 2010 at 1:26 pm

Thanks! I’ll double it, since I make enough for 1 week.


Erin February 22, 2011 at 5:16 pm

Honestly, rawmazing is an understatement! You are awesome, this stir fry rawks. I made a varaiation of it, as I did not have all the ingredients you used, but it turned out awesome. I posted it on my blog, keep inspiring me!


Tieste February 24, 2011 at 3:38 pm

This recipe was awesome, and removed any skepticism that I still held about eating raw vegetables.


Ruth April 1, 2011 at 9:16 pm

Just learning raw. This dish is as delightful as it looks. Taking it to potluck. Amazing for real! Appreciate your generosity in sharing!


Jessica April 20, 2011 at 9:24 pm

Gracias mi amiga. I modified the recipe for what I have on hand and it was wonderful. I didn’t have sesame oil, went way lighter on all liquid ingredients and just lightly coated things, added a little bit of teriyaki sauce, and substituted parsnips for cauliflower (grind this in the food processor just the same). I really enjoyed this meal and I look forward to sharing it with my boyfriend tonight when he gets out of dance class. ~pce n harmony


Sarah June 8, 2011 at 12:06 pm

I am just beginning the quest for eating more raw veggies as I definitely don’t crave them. This was good and I changed the recipe a bit because of what I had at home. I used celery and red peppers instead of the parsnips and mushrooms (which I cannot force myself to like). Also, had only the white sesame seeds to tossed some of those on instead. I didn’t marinate long because I needed something right away but will enjoy it probably more the second time round when it sinks in more. Thank you!


Jen Lapietro June 29, 2011 at 6:31 pm

Made this tonight and it turned out scrumptious. My husband and I ate the whole thing. Plan to make this for any potlucks. I used cauliflower instead of the parsnip. Sesame oil and black sesame seeds add that special flavor that I love. This is our favorite raw food recipe so far. Thanks.


adthenomad September 4, 2011 at 9:55 am

Really really good and super simple to make. It really has the flavor of stir fry, but without the grease. plus it’s all fresh. Definitely a recipe I will keep and tweak based on what’s in stock in my kitchen.

Since I made mine gluten free, I substituted Tamari for Shoyu. Delish!


Sarah Grant September 9, 2011 at 12:29 pm

Wow! Yum! I just made this dish for my dinner and it was amazing! Possibly even the best Raw meal I have eaten since transitioning to a 95% raw diet 6 months ago! Thank you!


Cyndi September 21, 2011 at 1:53 pm

This is one of my favorites so far. It is so quick, easy, and not so many ingredients. Plus no hard to find ingredients.


Andrea October 19, 2011 at 11:48 am

Great recipe! I’m quite new to raw food eating, but I’m getting so much inspiration from your website. Thank you so much! And I recently bought your Holiday Cooking E-book and can’t wait to try those recipes. I made this particular recipe last night and brought it to work today….everyone loves it! I didn’t have parsnips, so I substituted grated cauliflower, and to the sauce I added grated ginger and lime juice and lime zest! Yummy, yummy!

Thanks again for all the recipes/tips…I’m getting a lot of use out of your website! I just got my Excalibur last week and my first two things I made was your eggplant “bacon” and the kale chips. I will be making the cinnamon “toast” this weekend!


Raw Woman November 2, 2011 at 8:52 pm

This was absolutely delicious!!! This is on my “one night a week” dinner list!!!


Shelley November 27, 2011 at 9:09 pm

This is out-of-this-world delicious and sooo easy to make as well!! I made it for my lunches last week and enjoyed it so much I made it again tonight. Yummm! The marinade is so simple yet makes the mushrooms so good; almost a meal in itself! I am new to this site but have been a raw foodist the last almost 7 years. I am really enjoying your recipes! Thanks so much for sharing!!


Deise July 13, 2012 at 4:50 pm

I was a bit suspicious of this one, but it actually is so amazing! I even made half the recipe in case I didn’t like it, but now I regret it… Thank you so much! I love the idea for the rice, too!


Susan July 13, 2012 at 4:56 pm

So glad you liked it!!


fancy July 24, 2012 at 3:01 pm

I made this last night and am eating it right now for lunch at work. What an amazing find. SO DELICIOUS! I had to tweak here and there for ingredients I didn’t have and I added some veggies that I did have and man, this is GOOD! Totally adding to my arsenal of raw vegan recipes!


Casey October 10, 2012 at 6:38 pm

I have never eaten raw, or even vegetarian or vegan – in fact, I tend to eat way too much restaurant food, fast food, processed foods. I am 36 years old. So I decided to try a 7 day raw food detox experiment to help me break some of these poor eating choices. I am only on my 2nd day and felt rather discouraged because I tried to make a raw soup last night that turned out so disgusting that I could barely finish half a bowl. So I decided to try this recipe tonight. Thank you for restoring my confidence by feeding me something that I enjoy. I may actually make it through another 5 days of this! If necessary, I will just eat your stir-not-fry meal every night! :-)


Jess November 28, 2012 at 12:59 am

This. Was. Delicious! I used tamari rather than Nama Shoyu, edamame instead of pea pods and added the optional sesame oil. I could have eaten the entire thing by myself! Luckily I didn’t, so I can look forward to having more tomorrow! Thank you so much for sharing this recipe!


Jennifer December 17, 2012 at 8:18 pm

Fabulous! I didn’t have brocolli so I substituted bok choy and zucchini instead. Also, used grade B maple syrup and added some white pepper for some heat. Freakin’ amazing! I just purchased 5 books on raw and vegan cooking. This website has KILLER recipes. My hubby will enjoy will enjoy this! Thanks Sue!!!


Cami February 3, 2013 at 10:22 pm

Not being a %100 raw food gal, I stir fried this in a wok and it was such an amazing substitute to traditional stir fry. I also added some fresh lime juice to the marinade. I will make this A LOT. Thanks!


Kara May 28, 2013 at 4:38 pm

Have been experimenting with Raw food for the last few months! This is the first official dish I made and it turned out AMAZING! Thank you for your recipe and insight! Will make again!


Kara October 16, 2013 at 10:40 am

How many does this feed? Looks great!


ana November 28, 2013 at 10:27 am

this meal is fabulous !


Scarlett Duncan March 1, 2014 at 3:41 pm

i have been raw for twelve years now, this is one of the easiest but hmmmm so tasty rcepies!! It is for shure gonna be one of my weekly regulars, it taste great with kale too instead of broccoli!!
thank you for sharing this! My 8 year old just loves it too! yeah!


Shelley March 9, 2014 at 9:08 pm

Just started raw vegan for lent and this was my first dish. Having it 3 more times this week! Loving it! Forgot to get sesame seeds though so I used sunflower seeds to garnish and that was good. Thank you!!! So good to know this can be easy and yummy :)


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