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Tofu and Mushroom Stir Fry

Delicious Tofu and Mushroom Stir Fry in 15 Minutes

A quick and nutritious Tofu and Mushroom Stir Fry ready in 15 minutes, perfect for busy evenings.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Vegan
Calories: 350

Ingredients
  

For the Stir Fry
  • 2 tablespoons Olive Oil Can substitute with sesame oil
  • 2 cloves Garlic (minced) Fresh garlic is ideal
  • 8 ounces Shiitake or Brown Mushrooms Can be replaced with other mushrooms
  • 14 ounces Extra Firm Tofu Drain and press for best texture
  • 2 cups Baby Bok Choy Can use spinach if unavailable
  • 3 tablespoons Soy Sauce Opt for low-sodium if preferred
  • 1 tablespoon Balsamic or Black Rice Vinegar Substitute with apple cider vinegar if needed
  • 1 teaspoon Ground Black Pepper Adjust to taste
  • 1 tablespoon Sesame Oil Peanut oil can be an alternative
  • 2 tablespoons Sesame Seeds Optional but recommended for garnish
For Serving
  • 2 cups Steamed Rice Complements the stir fry

Equipment

  • skillet or wok

Method
 

Step-by-Step Instructions
  1. Begin by preparing your ingredients for the Tofu and Mushroom Stir Fry. Cut the extra firm tofu into uniform strips and slice the shiitake or brown mushrooms.
  2. In a large skillet, heat about 2 tablespoons of olive oil over medium-high heat until shimmering.
  3. Add the minced garlic to the hot oil and sauté for about 30 seconds until fragrant.
  4. Incorporate the sliced mushrooms into the skillet and sauté for 3-4 minutes until they soften.
  5. Gently stir in the tofu strips and halved bok choy, cooking for another 4-5 minutes.
  6. Pour in the soy sauce, balsamic or black rice vinegar, and ground black pepper. Stir well to coat evenly.
  7. Drizzle with sesame oil and garnish with sesame seeds. Serve hot over steamed rice.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 45gProtein: 20gFat: 12gSaturated Fat: 1.5gPolyunsaturated Fat: 5gMonounsaturated Fat: 4gSodium: 800mgPotassium: 600mgFiber: 4gSugar: 3gVitamin A: 1000IUVitamin C: 25mgCalcium: 250mgIron: 3mg

Notes

This stir fry is a quick solution for busy nights, perfect for a wholesome meal at home.

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