Healthy Recipes Cooking Methods Stir Fry Mushroom & Tofu Stir-Fry 4.7 (12) 8 Reviews 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. By Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Updated on November 8, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Christa Brown, M.S., RDN, LD Reviewed by Dietitian Christa Brown, M.S., RDN, LD Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Prep Time: 20 mins Total Time: 20 mins Servings: 5 Yield: 5 servings Nutrition Profile: Low-Carb Diabetes-Friendly Dairy-Free Low-Sodium Soy-Free Heart-Healthy Vegetarian Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Jump to recipe Nutrition Tips Mushrooms are nutritious and provide a wealth of nutrients, including plant-based protein, some fiber, B vitamins and antioxidants. Mushrooms have been shown to have anti-inflammatory properties, helping to prevent chronic diseases, including heart disease, cancer and cognitive decline. Tofu is simply made from soybeans, water and a coagulant (to help it set up). It is an excellent source of complete plant-based protein and iron. While soybeans are loaded with fiber, they lose most of it during the process of becoming tofu. Tofu made with calcium sulfate as its coagulant provides a nice dose of calcium, too. Cook Mode (Keep screen awake) 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. Frequently Asked Questions What is the difference between oyster sauce and vegetarian oyster sauce? Sweet, salty oyster sauce is made from, well, oysters, along with salt, sugar and sometimes soy sauce. Vegetarian oyster sauce or stir-fry sauce is made from mushrooms instead of oysters. Originally appeared: EatingWell Magazine, December 2019 Rate It Print Nutrition Facts (per serving) 171 Calories 13g Fat 9g Carbs 8g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 5 Serving Size 1 1/4 cups 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. Additional reporting by Carrie Myers, M.S. Carrie Myers, M.S. Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications. EatingWell's Editorial Guidelines