Description
A crave-worthy, plant-based stir-fry that’s as easy to make as it is delicious. This Mushroom and Tofu Stir-Fry brings together golden crispy tofu, juicy mushrooms, tender broccoli, and a rich umami sauce you’ll want to drizzle on everything. Whether you’re hunting for quick dinner ideas, healthy snack options, or easy recipes to boost your weekly meal prep, this flavorful dish has your back. Perfect for anyone looking for vegan food ideas or just a satisfying, protein-packed weeknight dinner.
Ingredients
14 oz extra-firm tofu, pressed and cubed
3 cups broccoli florets
2 cups sliced mushrooms (cremini or button)
1 small onion, sliced
3 cloves garlic, minced
1/4 cup soy sauce (or tamari for gluten-free)
1 tablespoon sesame oil
1 tablespoon cornstarch
1 tablespoon maple syrup or brown sugar
2 teaspoons rice vinegar
1 teaspoon grated fresh ginger (optional)
1 tablespoon sesame seeds (for garnish)
Instructions
1. Press tofu for 15–20 minutes, then cut into cubes and toss in cornstarch.
2. In a bowl, whisk soy sauce, sesame oil, vinegar, maple syrup, garlic, and ginger. Set aside.
3. Heat oil in a non-stick pan and sear tofu until golden on all sides (8–10 minutes). Remove and set aside.
4. In the same pan, sauté onions until translucent, then add mushrooms and cook until browned.
5. Add broccoli and stir-fry until just tender and vibrant green.
6. Return tofu to the pan, pour in the sauce, and toss to coat evenly. Let it simmer for 2–3 minutes until the sauce thickens.
7. Garnish with sesame seeds and serve hot over rice, noodles, or quinoa.
Notes
Use super-firm tofu to skip pressing and save time.
Avoid overcrowding the pan—cook in batches if needed for best texture.
Let the sauce simmer at the end to ensure it thickens and coats everything beautifully.
Nutrition
- Serving Size: 1 bowl (approx. 1/4 of recipe)
- Calories: 280
- Sugar: 6g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 5g
- Protein: 18g
- Cholesterol: 0mg
Keywords: mushroom tofu stir-fry, vegan dinner, quick stir-fry, healthy tofu recipe