Tofu and mushroom stirr fry
Tofu and Mushroom Stir-Fry — a satisfying plant-based dish that’s high in protein, full of umami flavor, and ready in under 30 minutes. Perfect for weeknight dinners or healthy meal prep.
Total time
Prep Time: 10 minutes
Cook Time: 15 minutes
Servings: 2–3
Ingredients:
For the Stir-Fry:
1 block (14 oz) firm or extra-firm tofu, pressed and cubed
2 cups mushrooms (shiitake, cremini, or button), sliced
1 bell pepper, thinly sliced (optional)
2 green onions, chopped
1 tbsp sesame oil or avocado oil
1 tbsp neutral oil (for searing tofu)
1 tsp grated ginger
2 cloves garlic, minced
1 tsp sesame seeds (optional)
For the Sauce:
3 tbsp low-sodium soy sauce or tamari
1 tbsp rice vinegar
1 tsp toasted sesame oil
1 tsp maple syrup or sugar-free sweetener (optional)
1 tbsp cornstarch mixed with 2 tbsp water (slurry, for thickening)
Optional: 1 tsp chili garlic sauce or sriracha for heat
Notes & Tips:
Crispier tofu: Use cornstarch to coat tofu cubes before pan-frying.
Low-carb: Skip the cornstarch and reduce sweetener.
Add-ins: Broccoli, snap peas, or bok choy work well.
Instructions:
1. Prep the Tofu
Press tofu for 10–15 minutes, then cut into 1-inch cubes. Optional: toss in cornstarch for crispiness.
2. Sear the Tofu
Heat neutral oil in a nonstick skillet or wok over medium-high. Add tofu cubes and cook until golden brown on all sides (6–8 minutes). Set aside.
3. Sauté the Veggies
In the same pan, add sesame oil. Sauté garlic and ginger for 30 seconds. Add mushrooms (and bell pepper, if using) and stir-fry 5–6 minutes until tender.
4. Make the Sauce
In a small bowl, mix soy sauce, rice vinegar, sesame oil, sweetener, and chili sauce. Add cornstarch slurry last.
5. Combine & Simmer
Return tofu to pan. Pour sauce over everything and toss to coat. Stir-fry another 2–3 minutes until sauce thickens.
6. Finish & Serve
Top with chopped green onions and sesame seeds. Serve hot over rice, quinoa, or cauliflower rice.
Nutritional information
Calories: ~200 kcal
Protein: ~18g
Fat: ~18g
Carbs: ~12g
Fiber: ~3g
Sodium: ~600mg
Frequently asked questions
Q: Can I bake or air-fry the tofu instead?
A: Yes! Bake at 400°F for 25 minutes or air-fry at 375°F for 15 minutes, flipping halfway.
Q: Can I use other proteins?
A: Tempeh, edamame, or seitan also work well.
Q: How long does it keep?
A: Up to 4 days in the fridge. Reheat gently in a skillet for best texture.