Mushroom & Tofu Stir-Fry – Easy Vegan Weeknight Recipe
If you’re looking for a quick, nourishing, and flavor-packed dinner that’s also plant-based, this Mushroom & Tofu Stir-Fry will quickly become one of your favorites. With golden crispy tofu cubes, tender mushrooms, and fresh broccoli tossed in a savory stir-fry sauce, this dish offers the perfect balance of textures and flavors. It’s the kind of meal that proves healthy eating can be just as satisfying as comfort food.
Stir-fries are beloved for their speed and versatility, and this version is no exception. By combining tofu—a protein powerhouse—with mushrooms that bring a meaty, umami-rich flavor, you get a hearty dish that works as both a main course and a nutrient-packed side. Add in crisp broccoli, garlic, and a glossy soy-based sauce, and you’ve got a wholesome meal ready in less than 30 minutes.
Perfect for busy weeknights, meal prep, or even a light but satisfying dinner party dish, this mushroom and tofu stir-fry shows how simple ingredients can transform into something special with just a little care. Whether you serve it with rice, noodles, or on its own, every bite is flavorful, filling, and packed with goodness.
Why You’ll Love This Mushroom & Tofu Stir-Fry
This isn’t just another plant-based recipe—it’s a dish that combines nutrition, flavor, and convenience in one skillet. Here’s why it deserves a spot in your weekly rotation:
1. High in Plant-Based Protein
Tofu provides around 10 grams of protein per serving, making this dish hearty enough to satisfy even the hungriest appetites without the need for meat.
2. Packed with Umami Flavor
Mushrooms add a deep, savory richness that pairs perfectly with the soy-garlic stir-fry sauce. Their meaty texture also makes the dish extra satisfying.
3. Quick and Easy
This recipe comes together in about 25 minutes. It’s ideal for nights when you want something homemade but don’t have hours to spend in the kitchen.
4. Nutrient-Dense
With broccoli, mushrooms, and tofu, this dish is full of fiber, antioxidants, vitamins, and minerals that support overall health and energy.
5. Versatile and Customizable
You can easily switch up the vegetables—add bell peppers, snap peas, or zucchini—to keep it exciting and adapt to what you have in the fridge.
6. Perfect for Meal Prep
This stir-fry reheats beautifully, making it an excellent choice for batch cooking. Store in the fridge and enjoy healthy lunches or dinners all week.
With all these benefits, it’s clear why this mushroom and tofu stir-fry is such a winning dish. Next, we’ll explore its nutritional profile and some fun variations to keep it fresh every time you make it.
Nutritional Information: A Wholesome Plant-Based Dish
One of the biggest strengths of Mushroom & Tofu Stir-Fry is its nutritional balance. It’s a complete, plant-based dish that nourishes your body while still tasting indulgent and satisfying. Here’s a breakdown of its nutritional highlights:
Protein from Tofu: Tofu is a fantastic source of plant-based protein, with about 10 grams per serving. It contains all nine essential amino acids, making it a complete protein, and is also rich in calcium and iron—key minerals for bone health and energy production.
Umami-Rich Mushrooms: Mushrooms provide not just flavor but also valuable nutrients. They are low in calories yet high in antioxidants like selenium and ergothioneine, which help protect your cells from damage. Mushrooms also provide vitamin D, especially when exposed to sunlight during growth.
Fiber and Micronutrients from Vegetables: The addition of broccoli (or any other green veggie you choose) boosts fiber intake, which supports digestion and helps keep you full. Broccoli is also loaded with vitamin C, vitamin K, and folate, making it one of the healthiest vegetables to include in your diet.
Balanced Sauce: The soy-based stir-fry sauce delivers savory depth while remaining light. Using low-sodium soy sauce keeps salt levels in check, while garlic and ginger add anti-inflammatory and immune-boosting properties.
Calorie Count: A generous serving of mushroom and tofu stir-fry comes in at around 350–400 calories, depending on the amount of oil used. This makes it a satisfying main course that doesn’t feel heavy.
Overall Balance: This dish combines lean protein, healthy fats (from sesame oil or olive oil), fiber, and antioxidants in one skillet. It’s a great example of how plant-based cooking can be nutrient-dense and flavorful at the same time.
Creative Variations and Additions
Another reason this dish is so appealing is its flexibility. You can switch up the vegetables, adjust the sauce, or even change the protein base to match your taste and dietary needs. Here are some variations to keep things exciting:
1. Spicy Stir-Fry
Add chili flakes, sriracha, or fresh Thai chilies to the sauce for a spicy kick. The heat pairs beautifully with the umami of the mushrooms and the crispness of the tofu.
2. Sweet and Tangy
Incorporate a splash of rice vinegar and a drizzle of maple syrup or agave into the sauce. This gives the stir-fry a sweet-sour profile similar to classic Asian takeout.
3. Extra Veggie Boost
Switch up the veggies with bell peppers, zucchini, carrots, or snap peas. Each vegetable brings new colors, textures, and nutrients to the dish, making it fun and fresh every time.
4. Nutty Flavor Twist
Stir in a spoonful of peanut butter or almond butter to the sauce for a creamy, nutty variation. Garnish with chopped peanuts or cashews for extra crunch.
5. Gluten-Free Friendly
Use tamari or coconut aminos instead of soy sauce to make this recipe fully gluten-free. Pair with rice noodles or quinoa for a wholesome, allergy-friendly version.
6. High-Protein Upgrade
For an even higher protein count, combine tofu with edamame or add seitan strips. This variation is perfect for athletes or anyone needing a protein-packed meal.
7. Noodle Stir-Fry
Instead of serving with rice, toss the tofu and mushrooms with soba noodles, rice noodles, or even spaghetti. This creates a complete one-bowl meal that’s hearty and satisfying.
8. Teriyaki Style
Swap the soy garlic sauce with homemade teriyaki for a sweeter, glossy finish. Top with sesame seeds and scallions for a restaurant-style presentation.
These variations make the recipe endlessly adaptable. Whether you want spicy, sweet, extra hearty, or light and fresh, you can tweak this mushroom and tofu stir-fry to suit your mood and pantry.
Ingredients Table
| Ingredient | Quantity | Notes |
|---|---|---|
| Extra-firm tofu | 14 oz (400 g) | Pressed to remove excess water, cut into 1-inch cubes |
| Mushrooms | 2 cups (200 g) | Button, cremini, or shiitake, sliced thick for texture |
| Broccoli florets | 2 cups (150 g) | Fresh or frozen, lightly blanched for best texture |
| Garlic | 3 cloves | Finely minced for maximum flavor |
| Fresh ginger | 1 tablespoon | Grated or minced; adds warmth and depth |
| Soy sauce | ¼ cup (60 ml) | Use low-sodium if preferred; for gluten-free, substitute tamari |
| Sesame oil | 1 tablespoon | For nutty aroma and authentic stir-fry flavor |
| Vegetable oil | 2 tablespoons | For cooking tofu and vegetables; can use avocado oil |
| Rice vinegar | 1 tablespoon | Adds brightness; apple cider vinegar works too |
| Maple syrup (or agave) | 1 tablespoon | Balances the saltiness of soy sauce with mild sweetness |
| Cornstarch | 1 tablespoon | Mixed with 2 tbsp water; helps thicken the sauce |
| Sesame seeds | 1 teaspoon | For garnish and crunch; black or white sesame seeds work |
| Green onions | 2 stalks | Sliced thin; added at the end for freshness |
| Red chili flakes (optional) | ½ teaspoon | For heat; adjust to taste |
| Cooked rice or noodles (optional) | 2–3 cups | To serve; white rice, brown rice, or soba noodles |
Step-by-Step Instructions
Cooking Mushroom & Tofu Stir-Fry is simple, quick, and requires only one large skillet or wok. Follow these detailed steps for best results:
- Prepare the Tofu: Drain and press the tofu for at least 15–20 minutes to remove excess water. Cut into 1-inch cubes. This step ensures your tofu becomes crispy rather than soggy.
- Sear the Tofu: Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the tofu cubes in a single layer and cook for 3–4 minutes on each side until golden and crispy. Remove and set aside.
- Cook the Vegetables: In the same skillet, add another tablespoon of oil. Toss in the mushrooms and cook for 4–5 minutes until they release their juices and start to brown. Add the broccoli florets and stir-fry for another 2–3 minutes until bright green and slightly tender.
- Add Aromatics: Stir in the minced garlic and ginger. Cook for 1 minute until fragrant, being careful not to burn them.
- Make the Sauce: In a small bowl, whisk together soy sauce, rice vinegar, maple syrup, sesame oil, and cornstarch mixed with water. Pour the sauce over the vegetables and stir well to coat everything evenly.
- Combine with Tofu: Return the crispy tofu to the skillet. Toss gently so the sauce coats the tofu, mushrooms, and broccoli evenly. Simmer for 2–3 minutes until the sauce thickens and everything is glossy.
- Finish and Garnish: Remove from heat and sprinkle with sesame seeds, sliced green onions, and optional chili flakes for spice. Serve hot.
In under 30 minutes, you’ll have a delicious, plant-based stir-fry that’s hearty, nutritious, and bursting with flavor.
Serving Suggestions
Mushroom & Tofu Stir-Fry is a versatile dish that can be enjoyed in many ways. Here are some ideas to inspire your next meal:
- With Steamed Rice: Serve the stir-fry over a bed of jasmine or brown rice to soak up the savory sauce.
- With Noodles: Toss the stir-fry with soba noodles, rice noodles, or udon for a complete one-bowl meal.
- Low-Carb Option: Pair with cauliflower rice or zucchini noodles for a lighter but still filling dish.
- As a Side Dish: Serve alongside other Asian-inspired dishes like vegan dumplings, spring rolls, or miso soup for a feast.
- Meal Prep: Store leftovers in airtight containers for up to 3 days. Reheat gently in a skillet to maintain texture.
No matter how you serve it, this stir-fry adapts beautifully to any table—whether it’s a simple weeknight dinner or a centerpiece for a plant-based spread.
Conclusion
This Mushroom & Tofu Stir-Fry is proof that plant-based meals can be both nourishing and indulgent. With crispy tofu, umami-packed mushrooms, and a savory soy-garlic sauce, it’s a dish that delights the senses while supporting a healthy lifestyle. Quick to prepare, highly adaptable, and loaded with nutrients, it’s the kind of recipe you’ll return to again and again.
Whether you’re new to vegan cooking or a seasoned plant-based eater, this stir-fry is a delicious reminder that healthy food never has to be boring. Make it once, and it just might become your go-to weeknight dinner.