Mushroom & Tofu Stir-Fry

4.8
(10)
6 Reviews

This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.

By
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
7254998.jpg
Prep Time:
20 mins
Total Time:
20 mins
Servings:
5
Yield:
5 servings
Nutrition Profile:
Low-Carb Diabetes-Friendly Dairy-Free Low-Sodium Soy-Free Heart-Healthy Vegetarian Egg-Free Gluten-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • 4 tablespoons peanut oil or canola oil, divided

  • 1 pound mixed mushrooms, sliced

  • 1 medium red bell pepper, diced

  • 1 bunch scallions, trimmed and cut into 2-inch pieces

  • 1 tablespoon grated fresh ginger

  • 1 large clove garlic, grated

  • 1 (8 ounce) container baked tofu or smoked tofu, diced

  • 3 tablespoons oyster sauce or vegetarian oyster sauce (see Tip)

Directions

  1. Heat 2 tablespoons oil in a large flat-bottom wok or cast-iron skillet over high heat. Add mushrooms and bell pepper; cook, stirring occasionally, until soft, about 4 minutes. Stir in scallions, ginger and garlic; cook for 30 seconds more. Transfer the vegetables to a bowl.

  2. Add the remaining 2 tablespoons oil and tofu to the pan. Cook, turning once, until browned, 3 to 4 minutes. Stir in the vegetables and oyster sauce. Cook, stirring, until hot, about 1 minute.

Tips

Tip: Sweet, salty oyster sauce is made from, well, oysters, along with salt, sugar and sometimes soy sauce. Substitute vegetarian oyster or stir-fry sauce, if desired, which uses mushrooms instead of oysters.

Originally appeared: EatingWell Magazine, December 2019

Nutrition Facts (per serving)

171 Calories
13g Fat
9g Carbs
8g Protein
Nutrition Facts
Servings Per Recipe 5
Serving Size 1 1/4 cups
Calories 171
% Daily Value *
Total Carbohydrate 9g 3%
Dietary Fiber 2g 8%
Total Sugars 4g
Protein 8g 15%
Total Fat 13g 17%
Saturated Fat 2g 12%
Vitamin A 925IU 18%
Vitamin C 36mg 40%
Folate 48mcg 12%
Sodium 309mg 13%
Calcium 113mg 9%
Iron 2mg 9%
Magnesium 33mg 8%
Potassium 469mg 10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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