This Easy Vegan Mushroom & Tofu Stir Fry is a protein-packed, plant-based meal that’s perfect for a quick and healthy weeknight dinner. Made with firm tofu, fresh mushrooms, garlic, soy sauce, ginger, and crisp vegetables, this dish comes together in just one pan.
The tofu is pan-fried until golden and slightly crispy, then tossed with sautéed mushrooms and vegetables in a savory stir fry sauce. Balanced, flavorful, and satisfying, it’s a simple vegetarian stir fry that delivers both comfort and nutrition in every bite.
Vibrant Ingredients for a Wholesome Meal
The Vegan Mushroom & Tofu Stir Fry is a delightful combination of textures and flavors. At its core, the dish features golden crispy tofu cubes that provide a satisfying crunch, perfectly complemented by tender sautéed mushrooms.
Colorful vegetables such as bell peppers and broccoli not only add visual appeal but also enhance the nutritional profile of this meal. Each ingredient plays a vital role in creating a balanced dish that is both hearty and healthy.
Quick Preparation for Busy Weeknights
This stir fry is an ideal choice for those seeking easy dinner recipes that can be prepared in a flash. With a total cooking time of just 30 minutes, it fits seamlessly into a busy schedule.
The preparation involves minimal steps, making it accessible for cooks of all skill levels. Simply chop the vegetables, cube the tofu, and you’re ready to start cooking!
A Flavorful Stir Fry Sauce
The magic of the Vegan Mushroom Stir Fry lies in its savory sauce. A blend of soy sauce and sesame oil brings depth to the dish, while fresh garlic and ginger add aromatic notes that elevate the overall flavor.
For those who enjoy a thicker sauce, a cornstarch mixture can be incorporated, providing a delightful coating for the tofu and vegetables.
Garnishing for Visual Appeal
Presentation is key when it comes to enjoying a meal, and this stir fry does not disappoint. Garnishing with chopped green onions and sesame seeds adds a touch of elegance and enhances the dish’s vibrant colors.
Serving the stir fry over a bed of fluffy rice not only makes it filling but also creates a beautiful contrast against the colorful vegetables.
Health Benefits of Plant-Based Ingredients
This Mushroom and Tofu recipe is packed with nutrients, making it a great option for anyone looking to incorporate more plant-based meals into their diet.
Tofu is a fantastic source of protein, while mushrooms provide essential vitamins and minerals. The inclusion of fresh vegetables ensures that you’re getting a variety of nutrients in every bite.
Perfect for Any Occasion
Whether it’s a casual weeknight dinner or a gathering with friends, this Vegetarian Stir Fry is versatile enough to suit any occasion.
Its vibrant colors and delicious flavors are sure to impress, making it a go-to recipe for those looking to serve something healthy yet satisfying.
Quick and Healthy Vegan Mushroom & Tofu Stir Fry
This Vegan Mushroom & Tofu Stir Fry features tender tofu and mushrooms combined with vibrant vegetables, all coated in a delicious stir fry sauce. The recipe takes about 30 minutes from start to finish and serves 4 people.
Ingredients
- 14 oz firm tofu, drained and pressed
- 8 oz fresh mushrooms (cremini or shiitake), sliced
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 3 cloves garlic, minced
- 1 inch fresh ginger, grated
- 3 tablespoons soy sauce
- 2 tablespoons vegetable oil
- 1 tablespoon sesame oil
- 1 teaspoon cornstarch mixed with 2 tablespoons water (optional for thickening)
- Salt and pepper to taste
- Chopped green onions and sesame seeds for garnish (optional)
Instructions
- Prepare the Tofu: Cut the pressed tofu into bite-sized cubes. Heat 1 tablespoon of vegetable oil in a large pan over medium-high heat. Add the tofu and cook until golden and crispy on all sides, about 8-10 minutes. Remove from the pan and set aside.
- Sauté the Vegetables: In the same pan, add the remaining tablespoon of oil. Add the minced garlic and grated ginger, sautéing for about 1 minute until fragrant. Then add the sliced mushrooms, bell pepper, and broccoli. Stir-fry for 5-7 minutes until the vegetables are tender.
- Combine Ingredients: Return the cooked tofu to the pan with the vegetables. Pour in the soy sauce and sesame oil, stirring to combine. If using, add the cornstarch mixture to thicken the sauce. Cook for an additional 2-3 minutes until heated through.
- Serve: Remove from heat and season with salt and pepper to taste. Garnish with chopped green onions and sesame seeds if desired. Serve hot over rice or noodles.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Nutrition Information
- Servings: 4 servings
- Calories: 280kcal
- Fat: 16g
- Protein: 20g
- Carbohydrates: 18g