Mushroom and Tofu Stir-Fry

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When I want something nourishing, bold, and unbelievably easy to pull together, this Mushroom and Tofu Stir-Fry never lets me down. It’s one of those recipes that feels both comforting and energizing—a plant-based powerhouse loaded with protein, fiber, and rich umami flavors. The tender tofu cubes soak up a glossy, savory sauce, while the mushrooms and broccoli bring a hearty bite that makes this dish feel satisfying without being heavy.

I love how adaptable it is—perfect for weeknight dinners when I don’t want to spend more than 30 minutes cooking, but still want something that tastes like it came from my favorite Asian takeout spot. The textures, the glossy sauce, and the way the sesame seeds finish it off—it’s just pure flavor harmony in every bite.

Why You’ll Love This Mushroom and Tofu Stir-Fry

This dish is quick, healthy, and incredibly flavorful. It hits all the right notes: crispy-edged tofu, juicy mushrooms, tender broccoli, and a sauce that clings to everything just right. Plus, it’s vegan and gluten-free if you choose tamari instead of soy sauce.

Whether you serve it with rice, noodles, or eat it on its own, it’s a great way to pack a lot of nutrients and taste into a single bowl. Great for meal prep, busy weeknights, or even when you’re craving something restaurant-style at home.

What Kind of Tofu Should I Use?

I highly recommend extra-firm tofu for this stir-fry. It holds its shape beautifully, crisps up nicely when seared, and soaks in the sauce without falling apart. Be sure to press the tofu for at least 15 minutes to remove excess moisture before cooking.

If you can find super-firm tofu, you can skip pressing it altogether—just cube it and go. Soft or silken tofu, on the other hand, is too delicate for this recipe and will likely break apart in the pan.

Options for Substitutions

You can easily make this recipe your own. Not a fan of mushrooms? Swap them with bell peppers, zucchini, or snap peas. Broccoli can be replaced with broccolini or even green beans.

To keep it gluten-free, use tamari or coconut aminos instead of regular soy sauce. Want to add a little kick? A splash of sriracha or chili flakes goes a long way.

For added texture, throw in some cashews or water chestnuts toward the end of cooking. And if tofu isn’t your thing, tempeh or seitan work beautifully too.

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Ingredients for this Mushroom and Tofu Stir-Fry

Extra-firm tofu – The star of the dish. It’s packed with protein and absorbs the sauce beautifully after being seared to golden perfection.

Broccoli florets – Add crunch, color, and a healthy dose of fiber and vitamins. They balance the softness of the tofu.

Mushrooms (cremini or button) – Bring an earthy umami flavor and a juicy texture that complements the tofu.

Onion – Sautéed onions add sweetness and depth to the stir-fry base.

Garlic – Essential for a strong aromatic base and savory boost.

Soy sauce (or tamari) – The main salty and umami note in the sauce. Use tamari for a gluten-free version.

Sesame oil – Adds a nutty, toasty flavor that enhances the entire dish.

Cornstarch – Helps the sauce thicken and cling to the tofu and veggies.

Maple syrup or brown sugar – Balances the saltiness with a touch of sweetness.

Rice vinegar – Adds brightness and a subtle tang.

Fresh ginger (optional) – A spicy kick of freshness if you enjoy a bit more complexity.

Sesame seeds – For garnish and added texture.

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Step 1: Prepare the Tofu

Drain the tofu and press it for at least 15–20 minutes to remove excess moisture. Once pressed, cut it into bite-sized cubes. Toss the cubes lightly in cornstarch to help them crisp up while cooking.

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Step 2: Make the Sauce

In a small bowl, whisk together soy sauce (or tamari), sesame oil, rice vinegar, maple syrup or brown sugar, minced garlic, and optionally some grated ginger. Set this aside. This sauce is where all the bold flavor comes from.

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Step 3: Cook the Tofu

Heat a non-stick skillet or wok over medium-high heat. Add a splash of oil and sear the tofu cubes on all sides until golden and crispy. This may take about 8–10 minutes. Once done, remove tofu and set aside.

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Step 4: Sauté the Vegetables

In the same pan, add a bit more oil if needed. Sauté the onions until slightly caramelized, then add the mushrooms. Let them cook down and release their moisture. Add the broccoli florets and stir-fry until bright green and just tender.

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Step 5: Combine Everything

Return the tofu to the pan with the vegetables. Pour in the sauce and toss to coat everything evenly. Let it simmer for a few minutes until the sauce thickens and glazes the tofu and veggies beautifully.

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Step 6: Garnish and Serve

Turn off the heat and sprinkle sesame seeds over the stir-fry. You can add fresh cilantro or scallions if you like. Serve hot over rice, quinoa, or noodles for a full meal.

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How Long to Prepare the Mushroom and Tofu Stir-Fry

Preparation Time:
The total prep takes about 15–20 minutes. Pressing the tofu is the most time-consuming part, but you can do it while chopping vegetables and whisking the sauce. Cutting the tofu, mushrooms, broccoli, and onions takes just a few minutes.

Cooking Time:
Cooking time is approximately 15–20 minutes. Searing the tofu until golden takes the longest, about 8–10 minutes, while sautéing the veggies and simmering the sauce adds another 8–10 minutes. Altogether, this dish is ready in about 30–35 minutes.

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Tips for Perfect Mushroom and Tofu Stir-Fry

• Use extra-firm or super-firm tofu to ensure it holds up during cooking and gets beautifully crisp.
• Patience while searing – Let tofu develop a golden crust without flipping too often.
• Cook mushrooms without salt at first so they brown nicely and don’t get soggy.
• Use a large pan or wok to avoid overcrowding and steaming the veggies.
• Add the sauce at the end and let it simmer until it thickens slightly for maximum flavor.

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Watch Out for These Mistakes While Cooking

• Not pressing the tofu – Skipping this step results in soggy, flavorless tofu.
• Overcrowding the pan – Leads to steaming instead of searing, especially for tofu and mushrooms.
• Burning the garlic – Add it later in the cooking process to avoid bitterness.
• Adding broccoli too early – It can overcook quickly and lose its vibrant green color.
• Not thickening the sauce – If you skip cornstarch or don’t simmer long enough, the sauce may remain watery.

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What to Serve With Mushroom and Tofu Stir-Fry?

1. Steamed Jasmine Rice

Fluffy and fragrant, it’s the perfect neutral base to soak up that flavorful sauce.

2. Brown Rice or Quinoa

For a healthier twist, these grains add fiber and nutty flavor.

3. Rice Noodles

Toss the stir-fry with noodles for a more filling and fun option.

4. Asian Slaw

Crunchy and tangy, it adds a refreshing contrast to the warm stir-fry.

5. Miso Soup

A light and soothing side that complements the bold umami flavors of the stir-fry.

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Storage Instructions

Refrigeration:
Store leftovers in an airtight container in the refrigerator for up to 4 days. The tofu may lose a bit of its crispness but will still be flavorful as it absorbs more of the sauce.

Reheating:
Reheat in a skillet over medium heat to maintain the best texture. You can also microwave it for convenience, though the tofu may soften slightly.

Freezing:
This dish isn’t ideal for freezing, as the broccoli and tofu can become mushy upon thawing. For best results, enjoy it fresh or refrigerated.

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Estimated Nutrition

Per serving (based on 4 servings)

• Calories: ~280 kcal
• Protein: ~18g
• Carbohydrates: ~22g
• Fat: ~15g
• Fiber: ~5g
• Sugars: ~6g
• Sodium: ~600mg (can vary with soy sauce type)

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Frequently Asked Questions

Can I use frozen broccoli?

Yes, just make sure to thaw and pat it dry to avoid excess water in the stir-fry.

What kind of mushrooms work best?

Cremini or button mushrooms are perfect, but shiitake or oyster mushrooms add even more umami flavor.

Can I bake the tofu instead of pan-frying?

Absolutely. Bake at 400°F (200°C) for 25-30 minutes, flipping halfway through for even crispiness.

Is this recipe spicy?

No, but you can add chili flakes, sriracha, or a diced chili for heat.

How can I add more protein?

Include edamame, tempeh, or even a side of quinoa to boost the protein content.

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Conclusion

Mushroom and Tofu Stir-Fry is the kind of dish that makes plant-based eating feel indulgent and easy. It’s nourishing, savory, and versatile enough to match your mood or pantry. Whether you’re a seasoned vegan or just trying to eat more veggies, this quick stir-fry will win you over with its texture and depth of flavor. And the best part? It’s on the table in under 40 minutes, making it the perfect go-to for busy days.

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