If you are tired of vegetarian meals that leave you hungry, this tofu and mushroom stir-fry is the right choice for you. This stir-fry is a very healthy option for when you need to stay healthy but also want a satisfying dish.
Make This Tofu and Mushroom Stir-Fry For A High-Protein Meal
Why use tofu and mushrooms?
In this recipe, you can use mixed mushrooms, whether they are maitake, shiitake, or oyster. Truly, any kind of mushroom works, whether it is a white button or black trumpet. If you don’t like mushrooms, it may be time to add them to your kitchen because they are very healthy and good for you.
However, you can use other vegetables in place of mushrooms if you can’t use any. Try adding eggplant, potatoes, or zucchini for a similar consistency.
Tofu, on the other hand, is a healthy vegetarian source of protein made from soybeans that are curdled and pressed into blocks. Tofu contains all nine essential amino acids, tons of protein, and plenty of vitamins and minerals.
Other good alternatives for tofu include tempeh, seitan, or chickpeas, as these are all healthy sources of protein that are plant-based.
The rest of the vegetables in this recipe, including celery, chile, and cilantro add flavor to the dish. The chile is not essential, but some heat in a stir-fry is always good. You can use jalapeno or habanero peppers or a dash or sriracha. Instead of celery and cilantro, add onions, scallions, chives, or red pepper flakes.
No stir-fry would be complete without ginger and soy sauce, but if you don’t have fresh ginger, use the dry kind. As for soy sauce, good alternatives include teriyaki, liquid aminos, and hoisin sauce.
This meal goes well with short-grain rice, but you can add some rice noodles, soba noodles, or udon noodles. Serve it with cilantro on top and add some lime juice.
Enjoy this vegetarian high-protein tofu and mushroom stir-fry any time you are hungry but want to stay healthy!
Discover another mushroom with tofu recipe here: Fried Tofu and Shiitake Mushroom Dumplings [Recipe]
Tofu and Mushroom Stir-fry
14 oz block (350 g) extra-firm tofu
3 tbsp vegetable oil, divided
12 oz (300 g) mixed mushrooms (such as maitake, shiitake, or oyster), stems trimmed, torn into 2 inch pieces
3 celery stalks, thinly sliced on a diagonal
1 2-in piece ginger, peeled, thinly sliced
1/2 – 1 Serrano chile, thinly sliced
3 tbsp low sodium soy sauce
1 tsp toasted sesame oil
1 lime, halved
1/2 cup (64 g) coarsely chopped cilantro
Cooked short grain rice (for serving)
- To start, prepare the tofu. Pat dry using paper towels. Cut them into thirds crosswise. Now cut each piece crosswise into 3 pieces to create 9 squares of tofu.
- Get a large skillet or frying pan preferably nonstick. Heat 2 tbsp vegetable oil over medium-high.
- Fry the tofu for about 4 min or until golden brown on both sides. Remove the tofu from the heat, leaving oil in the pan.
- Using the same pan, add the remaining vegetable oil.
- Cook the mushroom without stirring for about 4 min or until brown underneath and crisp around the edges.
- Continue to cook the mushrooms for 4 min, tossing often until browned.
- Add tofu, celery, ginger, chile, soy sauce, and sesame oil. Season with salt to taste. Stir fry for about 3 min, or until celery is crisp-tender.
- Remove the mixture from the heat and squeeze in lime juice. Sprinkle with cilantro and toss once more.
- Scoop cooked rice in bowl and top with tofu mushroom stir fry.