Protein-Packed Vegan Recipe

Tofu Mushroom Stir-fry

4.5
Average: 4.5 (4 votes)
(4 votes)
Tofu Mushroom Stir-fry

Tofu mushroom stir-fry - A taste experience not just for vegetarians.

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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 2 h. 40 min.
Ready in
Calories:
230
calories
Calories

Healthy, because

Even smarter

Nutritional values

This vegetarian dish is packed with protein from the tofu as well as vitamin D from the mushrooms. 

Sprinkle some toasted almonds on top of this dish for added protein and a tasty crunch.

1 serving contains
(Percentage of daily recommendation)
Calorie230 kcal(11 %)
Protein23 g(23 %)
Fat11 g(9 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage4.7 g(16 %)
Vitamin A0 mg(0 %)
Vitamin D2.9 μg(15 %)
Vitamin E11.1 mg(93 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.7 mg(64 %)
Niacin2.9 mg(24 %)
Vitamin B₆0.2 mg(14 %)
Folate75 μg(25 %)
Pantothenic acid3.3 mg(55 %)
Biotin26.8 μg(60 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C39 mg(41 %)
Potassium854 mg(21 %)
Calcium229 mg(23 %)
Magnesium116 mg(39 %)
Iron5.1 mg(34 %)
Iodine34 μg(17 %)
Zinc2.4 mg(30 %)
Saturated fatty acids1.7 g
Uric acid103 mg
Cholesterol0 mg

Ingredients

for
4
Ingredients
400 grams Tofu
1 lemon
1 tablespoon Dijon mustard
200 milliliters Orange juice
salt
cayenne pepper
1 bunch parsley
1 garlic
600 grams mixed Mushrooms (such as shiitake mushrooms, oyster mushrooms, mushrooms)
2 tablespoons olive oil
How healthy are the main ingredients?
MushroomTofuOrange juiceparsleyolive oillemon

Preparation steps

1.

Cut tofu into 1 cm (approximately 1/2 inch) cubes. Rinse lemon in hot water, pat dry, finely grate 1 tablespoon of the zest and squeeze the juice. Mix lemon zest, 1 tablespoon lemon juice, mustard and orange juice. Season with salt and cayenne pepper. Mix tofu with the marinade, cover and refrigerate for 2 hours.

2.

Meanwhile, rinse parsley, coarsely chop, shake dry and pluck leaves. Peel garlic and chop finely. Trim mushrooms and cut into bite-sized pieces.

3.

Sear mushrooms in a dry pan until well browned. Pour in oil and add garlic. Drain tofu, reserving the marinade. Add tofu to the mushrooms and fry until golden brown over medium heat, stirring occasionally. Pour in marinade, stir in parsley and cook until warmed thorugh. Season to taste before serving.