TOFU AND MUSHROOM STIR FRY SAVOURY AND LIGHT
A delightful and savoury one-serving Tofu And Mushroom Stir Fry Savoury And Light delivers a quick, satisfying and wholesome meal. Combining firm tofu with earthy mushrooms, accented by the deep umami of soy sauce and nutty sesame oil, it’s ideal for a quick lunch, side dish or light dinner. The simplicity of the ingredients makes it incredibly easy to prepare, yet the flavours are rich and authentic. Garlic brings a gentle bite, balancing the soft texture of tofu and the juiciness of mushrooms. High in protein, low in carbs and full of plant-powered nutrition, this recipe aligns well with a variety of healthy eating plans. The Tofu And Mushroom Stir Fry Savoury And Light is made with minimal preparation and maximum flavour. This dish fits effortlessly into even the busiest day, offering both comfort and nourishment in under 15 minutes.
RECIPE CATEGORY
Lunch, Dinner, Side
SERVING SIZE
1
CUISINE
Japanese
PREPARATION/TECHNIQUES
5 Ingredients or Less, Stir-Fry, Quick & Easy
OCCASION/HOLIDAY
Casual Dinner, Back to School, Date Night
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegetarian, Vegan, Dairy-Free, Low Fat, Healthy, Quick & Easy, High Fibre, Low/No Sugar
DISH TYPE
Main course
INGREDIENTS
Here is a list of ingredients for Tofu And Mushroom Stir Fry Savoury And Light:
- 60 grams | 2.12 ounces | ¼ cup firm tofu, cubed
- 20 grams | 0.71 ounces | ¼ cup mushrooms, sliced
- 2.5 millilitres | 0.08 fluid ounces | ½ teaspoon soy sauce
- 2.5 millilitres | 0.08 fluid ounces | ½ teaspoon sesame oil
- 0.80 grams | 0.03 ounces | ¼ teaspoon garlic, minced
FULL NUTRITIONAL INFORMATION
- Calories: 111 kilocalories
- Protein: 9.7 grams
- Carbohydrate: 3.2 grams
- Sugar: 1.5 grams
- Fibre: 1.5 grams
- Fat: 7.6 grams
- Saturated Fat: 1.1 grams
- Sodium: 146 milligrams
- Potassium: 220 milligrams
- Calcium: 150 milligrams
- Iron: 1.5 milligrams
PREPARATION
These steps are followed for the preparation of Tofu And Mushroom Stir Fry Savoury And Light:
- Prepare Ingredients: Pat tofu dry and cut into small cubes. Slice mushrooms and mince garlic if not already done.
- Heat Oil: In a small non-stick skillet or frying pan over medium heat, add the sesame oil.
- Sauté Garlic: Add the minced garlic and sauté for 30 seconds until aromatic.
- Add Tofu: Gently place the tofu cubes into the pan and cook for 2 to 3 minutes until lightly golden on one side.
- Stir In Mushrooms: Add sliced mushrooms to the pan and stir-fry for another 2 to 3 minutes until tender.
- Season: Pour in the soy sauce and toss everything gently to coat evenly. Stir-fry for an additional 1 to 2 minutes until everything is heated through.
- Serve: Plate immediately and serve hot as a side dish or light entrée.
PREPARATION TIME
5 minutes
COOKING TIME
7 minutes
TIPS
Here are some helpful tips for Tofu And Mushroom Stir Fry Savoury And Light:
- Crispier Tofu: Press tofu beforehand to remove extra moisture for a firmer texture when frying.
- Pan Control: Use a non-stick or cast-iron skillet to prevent tofu from sticking.
- Avoid Overmixing: Gently turn tofu to avoid crumbling. Let it sear before stirring.
- Even Slicing: Slice mushrooms uniformly for even cooking and texture.
- Flavour Enhancement: Add a few drops of rice vinegar or chilli oil for a punch of flavour.
VARIATIONS
- Protein Boost: Add edamame or a few cashew nuts for extra protein and crunch.
- Vegetable Mix: Toss in spinach, shredded carrots or bell peppers for more volume and nutrients.
- Low-Sodium: Use a low-sodium soy sauce or tamari for reduced salt content.
- Umami Upgrade: Add a touch of miso paste or a dash of mushroom broth for a deeper flavour.
- Garlic-Free Option: Skip garlic and add fresh scallions for a milder taste.
PREPPING AND STORAGE
- Refrigerator: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat: Reheat in a non-stick pan over medium-low flame until warmed through.
- Freezing: Freezing is not recommended because the texture of Tofu changes after freezing and thawing. It is best enjoyed fresh.
- Make Ahead: Ingredients can be prepped a day in advance and stir-fried fresh when needed.
