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Mushroom and Tofu Stir-Fry

A quick, healthy stir-fry with firm tofu and mushrooms, perfect for a busy weeknight or meal prep.

  • Total Time: 30 minutes
  • Yield: 4 servings 1x

Ingredients

Scale
  • 1 block firm tofu, pressed and cubed
  • 2 cups mushrooms, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 inch fresh ginger, minced
  • Vegetables of choice (e.g., bell peppers, broccoli, snap peas)
  • Salt and pepper to taste
  • Cooked rice or noodles for serving

Instructions

  1. Press and cube the tofu. Heat olive oil in a pan over medium heat. Add the tofu and cook until golden brown, then remove from the pan.
  2. In the same pan, add garlic and ginger, sautéing until fragrant.
  3. Add sliced mushrooms and any additional vegetables, cooking until just tender.
  4. Return the tofu to the pan and pour in the soy sauce, stirring to combine. Cook for another few minutes.
  5. Season with salt and pepper as desired. Serve over cooked rice or noodles.

Notes

For a lighter option, serve over steamed greens or cauliflower rice.

  • Author: miguel-santiago
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Category: Main Course
  • Method: Stir-Frying
  • Cuisine: Asian
  • Diet: Vegetarian

Nutrition

  • Serving Size: 1 serving
  • Calories: 300
  • Sugar: 4g
  • Sodium: 600mg
  • Fat: 9g
  • Saturated Fat: 1g
  • Unsaturated Fat: 8g
  • Trans Fat: 0g
  • Carbohydrates: 35g
  • Fiber: 4g
  • Protein: 20g
  • Cholesterol: 0mg

Keywords: stir-fry, tofu, mushrooms, healthy dinner, quick meals, vegetarian recipes, meal prep