Description
Looking for a quick, flavorful, and healthy dinner idea? This Mushroom and Tofu Stir-Fry is a delicious, plant-based option perfect for busy weeknights or meal prep. With crispy tofu cubes, tender mushrooms, vibrant broccoli, and a savory-sweet glaze, it’s an easy recipe you’ll come back to again and again. Great for anyone seeking easy dinner ideas, vegan food ideas, or a protein-packed, healthy snack, this dish satisfies with every bite.
Ingredients
14 oz extra-firm tofu, pressed and cubed
2 cups broccoli florets
1 ½ cups sliced mushrooms
1 small onion, thinly sliced
2 tablespoons cornstarch (for tofu)
2 tablespoons neutral oil
2 tablespoons soy sauce or tamari
1 tablespoon hoisin sauce
1 tablespoon sesame oil
1 tablespoon rice vinegar
1 tablespoon maple syrup
2 garlic cloves, minced
1 teaspoon grated fresh ginger
2 tablespoons water
1 teaspoon cornstarch (for sauce)
Sesame seeds (for garnish)
Fresh cilantro (for garnish)
Instructions
1. Press tofu for 15–20 minutes, then cut into 1-inch cubes. Toss with 2 tablespoons cornstarch until evenly coated.
2. Heat 1 tablespoon oil in a non-stick skillet or wok. Sear tofu on all sides until crispy and golden. Remove and set aside.
3. In the same pan, add remaining oil. Sauté onions and mushrooms for 4–5 minutes until softened.
4. Add broccoli florets and stir-fry another 3–4 minutes until bright green and slightly tender.
5. In a bowl, whisk soy sauce, hoisin, sesame oil, vinegar, maple syrup, garlic, ginger, water, and 1 teaspoon cornstarch.
6. Return tofu to the pan, pour sauce over everything, and stir. Cook for 2–3 minutes until sauce thickens.
7. Garnish with sesame seeds and cilantro. Serve hot over rice or noodles.
Notes
Always press the tofu well to ensure it crisps up in the pan.
Pre-mix the sauce to ensure even coating and avoid lumps.
For variety, add bell peppers, snow peas, or carrots.
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 6g
- Sodium: 780mg
- Fat: 18g
- Saturated Fat: 2g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 4g
- Protein: 17g
- Cholesterol: 0mg