Mushroom & Tofu Stir-Fry

by EatingWell

This tofu veggie stir-fry from EatingWell is not only delicious but also incredibly easy to prepare, making it a perfect choice for a quick and hassle-free weeknight meal. A half-cup (126-gram) serving of tofu provides 3.4 mg of iron, 19% of the daily value (DV) for iron per serving and is rich in protein and minerals. Certain varieties of mushrooms also contain high amounts of iron (tip: oyster mushrooms contain up to twice as much iron as button mushrooms).

Tofu is also a good source of thiamine and several minerals, including calcium, magnesium, and selenium. It provides 22 grams of protein per serving.

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

Tested by EatingWell Test Kitchen

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Note: The Daily Value (DV) for iron is 8-18 mg for non-pregnant adults (during pregnancy, more iron is needed primarily to supply the growing fetus and placenta and to increase the maternal red cell mass). A deficiency can occur if your intake is too low to replace the amount you lose daily. Iron deficiency can cause anemia and lead to symptoms like fatigue. Menstruating women who don’t consume iron-rich foods are at a particularly high risk of deficiency.

Prep Time: 20 mins

Total Time: 20 mins

Serving Size: 5

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 of baked tofu or smoked tofu, diced

• 3 tablespoons oyster sauce or vegetarian oyster sauce (see tips)

Directions

1. 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.

2. Add the remaining 2 tablespoons of 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

Sweet, salty oyster sauce is made from oysters, along with salt, sugar, and sometimes soy sauce. If desired, substitute vegetarian oyster or stir-fry sauce, which uses mushrooms instead of oysters.

Recipe Originally appeared: EatingWell Magazine, December 2019