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Savory Mushroom and Tofu Stir-Fry

Savory Mushroom and Tofu Stir-Fry: A Quick Healthy Delight

A quick and healthy Savory Mushroom and Tofu Stir-Fry packed with flavors and nutrients.
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Prep Time 10 minutes
Cook Time 20 minutes
Marinating Time 10 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Asian
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stir-Fry
  • 14 ounces Firm Tofu Can substitute with tempeh or chicken
  • 2 tablespoons Soy Sauce Consider low-sodium options
  • 1 tablespoon Cornstarch Can be omitted for gluten-free option
  • 2 tablespoons Vegetable Oil Sesame oil can enhance flavor
  • 8 ounces Mushrooms (button or cremini) Any fresh variety works
  • 1 each Bell Pepper Choose any color you prefer
  • 2 cups Broccoli Florets Can swap with snap peas or zucchini
  • 2 cloves Garlic Fresh cloves are best
  • 1 tablespoon Fresh Ginger Can use ground ginger as an alternative
  • 2 each Green Onions Perfect for garnish
  • 1 tablespoon Sesame Oil Omit for a lighter version
  • to taste Salt
  • to taste Pepper
  • 2 cups Cooked Rice or Noodles Opt for brown rice or whole grain noodles

Equipment

  • non-stick skillet

Method
 

Step‑by‑Step Instructions
  1. Start by cubing your firm tofu into bite-sized pieces and place them in a bowl. Drizzle soy sauce over the tofu, then sprinkle cornstarch for a crispy finish. Gently toss to coat everything evenly and let it marinate for about 10 minutes.
  2. In a non-stick skillet, heat 1 tablespoon of vegetable oil over medium-high heat until shimmering. Carefully add the marinated tofu cubes, and cook for 5-7 minutes, until golden brown and crispy. Remove tofu and set aside.
  3. In the same skillet, add another tablespoon of vegetable oil and toss in the sliced mushrooms and bell peppers. Stir for about 3-4 minutes until they soften and become fragrant.
  4. Add the broccoli florets, minced garlic, and grated ginger. Stir-fry for another 3-4 minutes until the broccoli turns bright green while remaining tender-crisp.
  5. Return the crispy tofu to the skillet, drizzle with sesame oil, and season with salt and pepper. Toss everything together to combine and cook for another 1-2 minutes.
  6. Serve the stir-fry hot over cooked rice or noodles, garnished with chopped green onions.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 40gProtein: 20gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 7gMonounsaturated Fat: 5gSodium: 500mgPotassium: 600mgFiber: 6gSugar: 5gVitamin A: 15IUVitamin C: 60mgCalcium: 20mgIron: 15mg

Notes

Tofu should be well-drained and pressed for a crispy texture. Can use high heat and adapt with different vegetables.

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