Name: Mushroom & Tofu Stir-Fry
Prep time: 20 min
Total time: 20 min
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)

Mushroom & Tofu Stir-Fry

5.0

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1 Review

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.

Breana Lai Killeen, M.P.H., RD

Updated on November 16, 2019

Prep Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

5 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Heart Healthy Low Added Sugars Low Carbohydrate Low Sodium Low-Calorie Soy-Free Vegetarian

Jump to Nutrition Facts

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

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.
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.

Nutrition Facts (per serving)

171	Calories
13g	Fat
9g	Carbs
8g	Protein

Nutrition Facts
Servings Per Recipe 5
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.