Mushroom and Tofu Stir-Fry (Quick, Healthy & Full of Umami)

This Mushroom and Tofu Stir-Fry is the perfect meatless main or side dish when you’re craving something savory, satisfying, and fast. Packed with protein-rich tofu, juicy mushrooms, and a flavorful soy-garlic sauce, this stir-fry comes together in just 25 minutes and is perfect served over rice, noodles, or quinoa.

Whether you’re vegetarian, vegan, or just looking to add more plant-based meals to your week, this stir-fry delivers on both flavor and texture. It’s quick enough for weeknights and delicious enough to add to your regular rotation.

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Ingredients Overview

This dish uses a handful of pantry staples and fresh produce to create a rich, umami-packed meal.

Tofu

• Extra-firm tofu: Best for stir-frying—holds its shape and crisps nicely.

• Press it for 15–20 minutes to remove excess moisture before cooking.

• Cube into 1-inch pieces for even browning.

Mushrooms

• Cremini, button, shiitake, or oyster mushrooms all work.

• Mushrooms bring depth, chew, and natural umami.

Vegetables (optional but recommended)

• Bell peppers, broccoli, or snow peas: Add color and crunch.

• Green onions: Stirred in at the end or used as garnish.

• Garlic & ginger: Essential aromatics in Asian-style stir-fry.

Sauce

A simple, flavorful sauce ties everything together:

• Soy sauce: The salty umami base.

• Sesame oil: Adds nutty depth.

• Rice vinegar: For brightness.

• Brown sugar or maple syrup: Balances the salt and acid.

• Cornstarch slurry: Thickens the sauce to coat the tofu and mushrooms.

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Step-by-Step Instructions

1. Press the Tofu

Wrap tofu in paper towels or a clean towel. Place a heavy pan on top and let drain for 15–20 minutes to remove moisture.

2. Make the Sauce

In a bowl, mix:

• 3 tbsp soy sauce

• 1 tbsp rice vinegar

• 1 tbsp brown sugar or maple syrup

• 1 tsp sesame oil

• 1 tsp cornstarch

• 2 tbsp water
  Whisk until smooth. Set aside.

3. Prep the Veggies

Slice mushrooms and any other vegetables you’re using (bell pepper, broccoli, etc.). Mince 3 cloves of garlic and 1 tsp fresh ginger.

4. Cook the Tofu

Cut pressed tofu into 1-inch cubes. Heat 1–2 tbsp neutral oil (e.g. canola or avocado) in a large non-stick or cast-iron skillet over medium-high heat.

Add tofu in a single layer and cook 3–4 minutes per side until golden brown and crispy. Remove and set aside.

5. Sauté Aromatics

In the same pan, add a touch more oil if needed. Sauté garlic and ginger for 30–60 seconds until fragrant.

6. Stir-Fry Mushrooms & Veggies

Add mushrooms and a pinch of salt. Cook for 5–7 minutes until mushrooms release moisture and begin to brown. Add any other vegetables and stir-fry until crisp-tender, about 2–3 minutes.

7. Add Tofu & Sauce

Return tofu to the pan. Pour the sauce over and stir gently to coat everything evenly. Let cook for 1–2 minutes until sauce thickens and glazes the tofu and mushrooms.

8. Serve

Serve hot over steamed rice, noodles, or quinoa. Garnish with green onions, sesame seeds, or a drizzle of chili oil.

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Tips, Variations & Substitutions

Tips for Success

• Press the tofu: This is key for browning and avoiding soggy texture.

• Don’t overcrowd the pan: Cook tofu in batches if needed for proper browning.

• Use high heat: Stir-fries cook best quickly and hot.

Variations

• Spicy version: Add sriracha, chili flakes, or gochujang to the sauce.

• Sweet & sour twist: Add pineapple chunks and swap vinegar for lime juice.

• More protein: Add edamame or tempeh.

Substitutions

• Tamari or coconut aminos for gluten-free option.

• Maple syrup instead of sugar for a refined sugar-free version.

• Portobello mushrooms for a meatier texture.

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Serving Ideas & Occasions

Easy Weeknight Dinner

Serve over:

• Steamed jasmine or brown rice

• Chow mein or rice noodles

• Cauliflower rice for a low-carb version

Meal Prep

Stores well in the fridge for up to 4 days. Reheat in a skillet or microwave.

Plant-Based Party Side

Serve as a warm side with other Asian-inspired dishes like dumplings or spring rolls.

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Nutritional & Health Notes

This dish is vegan, protein-rich, and full of fiber and antioxidants.

Estimated per serving (1 of 4):

• Calories: ~300

• Protein: ~17g

• Carbs: ~20g

• Fat: ~18g

• Fiber: ~4g

Health Tips

• Use low-sodium soy sauce if you’re watching salt.

• Increase mushrooms and veggies to stretch the meal.

• Add bok choy, spinach, or kale for extra greens.

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Frequently Asked Questions (FAQ)

1. What kind of tofu is best for stir-frying?

Extra-firm tofu works best. Press it to remove moisture so it browns properly and holds its shape.

2. Can I skip pressing the tofu?

You can, but the tofu won’t get crispy and may break apart. A quick 10-minute press is worth it.

3. Can I use other mushrooms?

Yes! Shiitake, oyster, cremini, and portobello all work. Mix for varied texture and flavor.

4. How do I store leftovers?

Store in an airtight container in the fridge for up to 4 days. Reheat in a skillet or microwave.

5. Is this dish gluten-free?

Only if you use tamari or coconut aminos instead of regular soy sauce.

6. Can I make it spicier?

Definitely. Add chili garlic sauce, sriracha, or crushed red pepper flakes to the sauce.

7. What can I serve this with?

• Steamed white or brown rice

• Stir-fried noodles

• Quinoa

• Lettuce cups for a low-carb option

• Print

  Mushroom and Tofu Stir-Fry (Quick, Healthy & Full of Umami)

  

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  A quick, flavorful vegan stir-fry made with crispy tofu, tender mushrooms, and a savory soy-garlic sauce. Ready in under 30 minutes and perfect for a weeknight dinner.

  • Author: Maya Lawson
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: Serves 4

  Ingredients

  Scale 1x2x3x

  • 14 oz extra-firm tofu, pressed and cubed

  • 8 oz mushrooms (cremini, shiitake, or mixed), sliced

  • 1 bell pepper or 1 cup broccoli (optional)

  • 3 cloves garlic, minced

  • 1 tsp fresh ginger, grated

  • 1–2 tbsp neutral oil (e.g. canola or avocado)

  Sauce:

  • 3 tbsp soy sauce or tamari

  • 1 tbsp rice vinegar

  • 1 tbsp brown sugar or maple syrup

  • 1 tsp sesame oil

  • 1 tsp cornstarch

  • 2 tbsp water

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  Instructions

  • Press tofu for 15–20 minutes, then cut into cubes.

  • Mix sauce ingredients in a bowl and set aside.

  • Heat oil in a large skillet. Cook tofu on all sides until golden and crisp. Remove.

  • Sauté garlic and ginger until fragrant. Add mushrooms and cook 5–7 mins.

  • Add any other veggies and stir-fry 2–3 mins.

  • Return tofu to pan. Pour in sauce. Stir to coat. Cook 2 more mins until thickened.

  • Serve hot over rice or noodles. Garnish as desired.