Mushroom and Tofu Stir-Fry

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This Mushroom and Tofu Stir-Fry is a bold and flavorful plant-based dish that delivers both nutrition and comfort in every bite. Golden, crispy tofu cubes are coated in a savory, glossy sauce that clings to each piece, while tender mushrooms and bright green broccoli add texture and a rich umami profile. The combination of textures—crispy, chewy, and tender—makes every forkful exciting and satisfying.

Perfect for a quick weeknight dinner or a healthy lunch option, this stir-fry is a delicious way to incorporate more vegetables and plant-based protein into your meals. It comes together in under 30 minutes and pairs beautifully with steamed rice, quinoa, or noodles. Whether you’re vegan, vegetarian, or just tofu-curious, this recipe will win you over with its ease and deliciousness.

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

• Packed with plant-based protein and fiber
• Quick and easy to prepare on busy nights
• Versatile and customizable with your favorite vegetables
• Flavorful, satisfying, and perfect for meal prep
• Gluten-free and vegan-friendly

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Preparation Phase & Tools to Use

To bring this stir-fry to life, you’ll need a few essential kitchen tools. A non-stick skillet or wok is key for searing the tofu to golden perfection without sticking. A sharp knife and sturdy cutting board are necessary for chopping the tofu, mushrooms, and broccoli. You’ll also need a mixing bowl for tossing the tofu with cornstarch (to create a crispy exterior), and a spatula or wooden spoon for stirring.

Each tool plays an important role: the wok allows for high-heat cooking and fast searing; the knife ensures uniform cuts for even cooking; and the spatula keeps things moving to prevent burning.

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Preparation Tips

For best results, press the tofu before cooking to remove excess moisture. This helps it crisp up better in the pan. Use extra-firm tofu for a meatier texture and pat it dry thoroughly before tossing with cornstarch. Pre-cut your vegetables and prepare your sauce ahead of time to keep the cooking process smooth and stress-free. Avoid overcrowding the pan, as it can cause the ingredients to steam instead of sear. Cook the tofu first, then set it aside while you stir-fry the vegetables to ensure everything cooks evenly and maintains its texture.

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Ingredients for this Mushroom and Tofu Stir-Fry

• 14 oz (400g) extra-firm tofu, pressed and cut into 1-inch cubes
• 2 cups broccoli florets
• 1 ½ cups sliced mushrooms (cremini, shiitake, or button)
• 1 small onion, thinly sliced
• 2 tablespoons cornstarch (for coating tofu)
• 2 tablespoons neutral oil (like canola or avocado oil)
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon hoisin sauce
• 1 tablespoon sesame oil
• 1 tablespoon rice vinegar
• 1 tablespoon maple syrup or agave nectar
• 2 garlic cloves, minced
• 1 teaspoon fresh ginger, grated
• 2 tablespoons water
• 1 teaspoon cornstarch (for sauce thickening)
• Sesame seeds and fresh cilantro, for garnish (optional)

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Step 1: Prepare the Tofu

Begin by pressing the tofu to remove as much moisture as possible. Wrap it in paper towels or a clean kitchen towel and place a heavy object on top for 15–20 minutes. Once pressed, cut the tofu into even 1-inch cubes. Toss the cubes in a bowl with 2 tablespoons of cornstarch until all sides are coated. This step ensures a crispy exterior during cooking.

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Step 2: Sear the Tofu

Heat 1 tablespoon of neutral oil in a large non-stick skillet or wok over medium-high heat. Add the tofu cubes in a single layer and cook for 2–3 minutes on each side until all sides are golden brown and crispy. Remove from the pan and set aside.

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Step 3: Stir-Fry the Vegetables

In the same pan, add the remaining 1 tablespoon of oil. Toss in the sliced onions and mushrooms. Sauté for 4–5 minutes until softened and lightly browned. Add the broccoli florets and stir-fry for another 3–4 minutes, until the broccoli is vibrant green and slightly tender but still crisp.

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Step 4: Make the Stir-Fry Sauce

While the veggies are cooking, whisk together the soy sauce, hoisin sauce, sesame oil, rice vinegar, maple syrup, garlic, ginger, water, and 1 teaspoon of cornstarch in a small bowl. Mix until well combined and no lumps remain.

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Step 5: Combine Everything

Return the crispy tofu to the pan with the cooked vegetables. Pour the sauce over everything and stir to coat evenly. Cook for another 2–3 minutes until the sauce thickens and glazes the tofu and veggies. Remove from heat.

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Step 6: Garnish and Serve

Sprinkle with sesame seeds and freshly chopped cilantro if desired. Serve hot over steamed rice, quinoa, or noodles for a complete and satisfying meal.

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Notes

For best texture, always use extra-firm tofu and ensure it’s well-pressed. You can adjust the level of sweetness or saltiness in the sauce to match your preference by modifying the maple syrup or soy sauce quantities. This recipe is flexible and works well with additional vegetables like bell peppers, snow peas, or baby corn for added color and nutrition.

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Watch Out for These Mistakes While Cooking

• Skipping tofu pressing: If you skip pressing the tofu, it may release water during cooking and become soggy.
• Overcrowding the pan: Adding too much at once can cause steaming instead of searing. Cook in batches if necessary.
• Using soft tofu: Soft or silken tofu will fall apart in the pan. Always use extra-firm tofu for stir-fries.
• Not pre-mixing the sauce: Adding ingredients separately can lead to uneven flavor and clumping. Mix your sauce before adding it to the pan.
• Overcooking vegetables: Keep the broccoli bright and slightly crisp to preserve nutrients and texture.

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Storage Instructions

Let the stir-fry cool completely before storing. Place leftovers in an airtight container and refrigerate for up to 4 days. Reheat in a skillet over medium heat or in the microwave. If the sauce thickens too much during storage, add a splash of water while reheating to loosen it. This dish is not recommended for freezing as tofu changes texture when thawed.

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Estimated Nutrition (Per Serving, Approximate)

• Calories: 320
• Protein: 17g
• Fat: 18g
• Saturated Fat: 2g
• Carbohydrates: 22g
• Fiber: 4g
• Sugar: 6g
• Sodium: 780mg

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Frequently Asked Questions

Can I use frozen vegetables instead of fresh?

Yes, but make sure to thaw and pat them dry first to prevent excess moisture in the pan.

Can I bake the tofu instead of frying it?

Absolutely. Bake at 400°F (200°C) for 25–30 minutes, flipping halfway through until golden and crispy.

What can I substitute for hoisin sauce?

You can mix a bit of soy sauce with a dash of peanut butter and maple syrup for a quick substitute.

Is this dish gluten-free?

Yes, if you use tamari instead of regular soy sauce and ensure all sauces are certified gluten-free.

Can I meal prep this?

Definitely. Store the tofu and veggies separately from rice or noodles and combine when serving.

How do I make it spicier?

Add chili flakes, sriracha, or a diced chili pepper to the sauce for a kick of heat.

What kind of mushrooms work best?

Cremini, shiitake, or button mushrooms all work well. Use what you have or mix for more depth.

Can I add a protein other than tofu?

Yes, tempeh, seitan, or even pre-cooked chickpeas can be great alternatives.

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Conclusion

This Mushroom and Tofu Stir-Fry is more than just a quick meal—it’s a wholesome, flavorful, and satisfying dish that brings together taste, texture, and nutrition in under 30 minutes. Whether you’re a tofu veteran or trying it for the first time, this stir-fry offers a delightful introduction to the versatility of plant-based cooking. It’s perfect for busy weeknights, healthy lunchboxes, or impressing guests with a vibrant, meatless main course.

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