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Tofu and Mushroom Stir Fry

Savory Tofu and Mushroom Stir Fry in Just 15 Minutes

Quick and easy Tofu and Mushroom Stir Fry with earthy flavors and vibrant ingredients.
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings: 2 servings
Course: Dinner
Cuisine: Asian, Vegan
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stir Fry
  • 2 tablespoons Olive Oil Substitute with avocado oil for higher smoke point.
  • 2 cloves Garlic (minced) Fresh is preferred over powdered.
  • 8 ounces Shiitake Mushrooms (or Brown Mushrooms) Substitute with button mushrooms if shiitakes aren’t available.
  • 14 ounces Extra Firm Tofu Pressing removes excess moisture for best results.
  • 2 cups Baby Bok Choy (or Choy Sum) Substitute with spinach or kale if needed.
  • 3 tablespoons Soy Sauce Tamari can be used for gluten-free.
  • 1 tablespoon Balsamic Vinegar (or Black Rice Vinegar) Any vinegar can substitute, though flavors may vary.
  • 1 pinch Ground Black Pepper Freshly ground is ideal.
  • 1 tablespoon Sesame Oil Optional for those with nut allergies.
  • Sesame Seeds Can be omitted if desired.

Equipment

  • skillet or wok

Method
 

Step-by-Step Instructions
  1. In a large skillet or wok, heat 2 tablespoons of olive oil over medium-high heat for about 1-2 minutes.
  2. Add 2 minced garlic cloves and stir for 30 seconds until fragrant.
  3. Introduce 8 ounces of sliced shiitake mushrooms and sauté for 3-4 minutes until soft.
  4. Gently add 14 ounces of pressed cubed tofu and sauté for another 3-4 minutes until lightly browned.
  5. Add 2 cups of sliced baby bok choy and stir for 2-3 minutes until it wilts.
  6. Pour in 3 tablespoons of soy sauce, 1 tablespoon of balsamic vinegar, and a pinch of ground black pepper; stir well for 1 more minute.
  7. Remove from heat and garnish with sesame seeds before serving over steamed rice.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 20gProtein: 25gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gSodium: 800mgPotassium: 600mgFiber: 5gSugar: 3gVitamin A: 1000IUVitamin C: 40mgCalcium: 300mgIron: 5mg

Notes

Press tofu to remove excess moisture for firmer texture. Uniform vegetable cuts ensure even cooking.

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