Tofu and Mushroom Stir-Fry

This tofu and mushroom stir-fry is golden pan-fried tofu tossed with mushrooms, green beans, garlic and ginger in a light soy and sesame sauce. It takes about 30 minutes and serves 3, with about 28 g of plant protein and 6 g of fiber per serving before rice. The trick is to fry the tofu first, on its own, so it browns properly before the vegetables go in.

• Serves: 3
• Prep time: 15 minutes, plus 15 minutes pressing the tofu
• Cook time: about 15 minutes
• Total time: about 45 minutes

Ingredients

Stir-fry

• 400 g (14 oz) firm or extra-firm tofu
• 1 tablespoon cornstarch
• 1½ tablespoons (20 ml) neutral oil, such as rapeseed (canola) or peanut
• 250 g (9 oz) mushrooms, such as chestnut, shiitake or oyster, sliced
• 200 g (7 oz) green beans, trimmed and halved
• 2 garlic cloves, finely chopped
• A thumb-sized piece of ginger (about 10 g), finely grated
• 3 spring onions, sliced
• Sesame seeds or chopped coriander (cilantro), to serve

Sauce

• 2 tablespoons (30 ml) reduced-salt soy sauce or tamari
• 1 teaspoon toasted sesame oil
• 2 teaspoons rice vinegar or cider vinegar
• 1 teaspoon honey or maple syrup
• 3 tablespoons water
• A pinch of chili flakes (optional)

Method

1. Drain the tofu, wrap it in a clean tea towel and press it under something heavy for 15 minutes.
2. Cut the tofu into 2 cm (¾ inch) cubes and toss gently with the cornstarch until lightly coated.
3. Mix the sauce ingredients in a small bowl.
4. Heat 1 tablespoon of oil in a large non-stick frying pan or wok over medium-high heat. Add the tofu in a single layer and fry for 6 to 8 minutes, turning every couple of minutes, until golden and crisp on most sides. Tip it onto a plate.
5. Add the remaining oil to the pan. Stir-fry the green beans for 3 minutes, then add the mushrooms and cook for another 3 to 4 minutes, until the mushrooms have browned and released their liquid.
6. Add the garlic, ginger and the white parts of the spring onions and stir-fry for 1 minute.
7. Return the tofu to the pan, pour in the sauce and toss for 1 to 2 minutes, until everything is coated and the sauce has thickened slightly.
8. Scatter with the green parts of the spring onions and sesame seeds or coriander, and serve with rice or noodles.

Tips

• Press the tofu. Removing water helps it crisp instead of steaming.
• Use a hot pan and don’t crowd it. Fry the tofu in two batches if your pan is small.
• Cook mushrooms until they brown. At first they release water. Keep cooking and they’ll start to color and taste much richer.
• Prepare everything first. Stir-frying is quick, so have all the vegetables and the sauce ready before you start.
• Add the garlic late so it doesn’t burn.

Swaps and variations

• Vegetables: use broccoli, snap peas, peppers, bok choy or baby corn.
• Protein: swap the tofu for tempeh, chicken strips or prawns. Cook chicken until it’s no longer pink in the middle and reaches 74°C (165°F).
• Spicy: add chili sauce or a sliced fresh chili.
• Peanut sauce: whisk 1 tablespoon of peanut butter into the sauce.
• Gluten-free: use tamari instead of soy sauce.
• Lower carb: serve with cauliflower rice instead of rice.

Nutrition per serving (estimate)

One serving is a third of the recipe, without rice or noodles. These figures were calculated from USDA FoodData Central values for firm tofu, white mushrooms, green beans, garlic, ginger, spring onions, reduced-salt soy sauce, canola and sesame oils, cornstarch, cider vinegar and honey.

A cup of cooked brown rice (about 200 g) adds roughly 250 calories and 3 g of fiber. Firm tofu is a good source of protein, and when it’s set with calcium sulfate it also provides calcium; check the label. Mushrooms add B vitamins and a meaty texture, as our guide to mushroom nutrition explains. Our guide to plant-based protein covers tofu and other sources.

Contains: soy, sesame, and wheat (gluten) in soy sauce unless you use tamari.

Storage and reheating

Cool leftovers quickly, cover and refrigerate within 2 hours. Eat within 3 days and reheat in a hot pan or microwave until steaming hot. The tofu softens in the fridge but still tastes good. If you serve it with rice, cool and refrigerate the rice within 1 hour, as Food Standards Scotland advises, and reheat it only once.

What to serve with it

• Steamed brown or jasmine rice.
• Soba, rice or egg noodles tossed in a little sesame oil.
• Our cauliflower fried rice for a lower-carb meal.

Common questions

Why does my tofu stick to the pan?

The pan probably wasn’t hot enough, or the tofu was moved too soon. Use a non-stick pan, heat the oil well, and wait until the tofu releases easily before turning it.

What’s the best tofu for stir-fries?

Firm or extra-firm tofu holds its shape. Silken and soft tofu are better in soups, sauces and desserts.

Can I make it ahead?

Fry the tofu and prepare the vegetables and sauce a day ahead, then stir-fry just before serving.

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.