This tofu stir-fry with mushrooms and bean sprouts is a light and healthy option, ideal for those looking for a quick but flavourful meal. Perfect for incorporating more vegetable protein and enjoying a meal full of textures.
Ingredients:
- 200 g firm tofu, cut into cubes
- 150 g mushrooms (shiitake, mushrooms or mushroom of choice), sliced
- 100 g bean sprouts
- 1 carrot, thinly sliced (julienne)
- 2 cloves garlic, minced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil or olive oil
- Salt and pepper to taste
- Sesame seeds (optional for garnish)
Elaboration:
- Brown the tofuIn a large frying pan, heat the sesame oil. Add the tofu cubes and cook over medium heat until golden brown on all sides. Remove and set aside.
- Sauté the vegetablesIn the same pan, add the chopped garlic and sauté for one minute. Then add the mushrooms and carrots and cook for about 5 minutes until the vegetables are tender.
- Add the bean sproutsAdd the bean sprouts and browned tofu. Pour in the soy sauce and mix well. Cook for a couple of minutes more, adjusting the seasoning with salt and pepper to taste.
- PresentationServe the stir-fry hot, garnished with sesame seeds if desired.
Calories and nutritional data (per approximate serving):
- Calories: 580 kcal
- Protein: 36 g
- Fat: 35 g
- Carbohydrates: 28 g
Additional advice:
- If you prefer a spicy touch, you can add a few drops of chilli or chilli oil at the end of cooking.
- The tofu can be pre-marinated with soy sauce and ginger for extra flavour.
- If you like nuts, add a handful of toasted slivered almonds for extra crunch.
Suggested presentation:
- Serve this stir-fry with brown rice or rice noodles for a more complete meal. Garnish with some fresh coriander and an extra dash of soy sauce to taste.
Processing time:
- Preparation: 20 minutes
Dare to try this delicious and nutrient-packed stir-fry! Let us know in the comments how it turned out and if you have made any variations to adapt it to your taste.
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