A vegan mushroom tofu stir-fry is a perfect throw-it-together, one-pan meal that is flavourful, healthy, and will leave you satisfied. Super versatile too – just add whatever vegetables you have on hand! Gluten-free and oil-free.

Vegan mushroom tofu stir-fry

We all know I love a good stir-fry. I mean, love is an understatement. Obsession is probably the right word. I’m in a very committed relationship with stir-fries. This one is no exception – in fact, it’s probably my current favourite.

If you want a dinner that’s ready in under 30 minutes, easy, and a great way to sneak in tofu even if you’re not a fan, give this one a whirl! Remember to watch the video for visual instructions on how I do it.

Vegan mushroom tofu stir-fry

Right, let’s discuss this vegan stir-fry. It’s one of those meals that calls for a whole bunch of veggies, but doesn’t feel like you’re eating vegetables. The flavours just blend so seamlessly together, and they add satisfaction and crunch without overwhelming the dish.

Vegan stir-fry with mushrooms in a brown bowl

Paired with the tofu, which contributes both to flavour and texture, the veggies make an excellent base for the stir-fry. Especially the oyster mushrooms, which add a ‘meaty’ texture and soak up a lot of the flavours.

We’re also adding a smooth, rich and savoury tahini sauce. I’ve actually tried this as a dip, and it’s delicious, but even better when warm. At the last minute, stir in noodles or gluten-free spaghetti, and you’re good to go!  To make things even better, you won’t have to spend any longer than around 20 minutes in the kitchen.

Simple tahini sauce

The tahini sauce has just three ingredients: tahini, rice vinegar, and plant based milk. I know that tahini is an unusual stir-fry ingredient, but I’ve used it before in my miso tahini mushroom stir-fry recipe, which is another favourite of mine. The flavour is distinctive, but neutral enough not to add any ‘weirdness’ to the dish.

Close up of stir-fry with mushrooms

Pour this in towards the end of the cooking process, and it will blend wonderfully with the rest of the ingredients. If you want to, you can add further ingredients to tailor the sauce to your preferences. For instance, tamari for a bit of extra saltiness, lime or lemon juice for tanginess, or hot sauce for spice.

Silken tofu in a stir-fry

Now, I know that most stir-fry recipes use a firm or an extra firm tofu variety. This makes sense, if you want your tofu to retain shape and texture.

However, silken tofu is the variety with the most moisture, and will fall apart quite easy – and that’s precisely what we want to achieve here! It will add texture, creaminess and ‘silkiness’ to the dish without interfering too much with flavour.

What else can I add to this stir-fry?

  • Vegetables of your choice. I decided to go for onion, carrots and cabbage, but there are countless options. Different pepper varieties work really well in stir-fries, as well as leafy greens such as spinach and kale when stirred in right at the end of the cooking process (because they cook so fast).
  • Fresh chillies or chilli flakes. Add these if you’re a fan of heat. If you’re feeding multiple people, serve them on the side as a garnish for people to add as they wish.
  • Other mushroom varieties. If you don’t like oyster mushrooms or can’t find them at the store, simply replace them with, for instance, chestnut mushrooms or shiitake.

Bowl of stir-fry with mushrooms and tofu

  • Tamari. I seasoned this stir-fry with salt, but for a bit more of a traditional umami flavour, add a splash of tamari at the same time as the noodles/spaghetti.
  • Rice. Alternatively, you can replace the noodles with rice. Cook this according to packaging instructions or use a microwavable variety, and simply stir it in in place of the noodles.
  • Cauliflower rice or zucchini noodles. Sub these in for a lower carb alternative.

You will love this vegan tofu stir-fry because it’s…

  • Very flavourful and satisfying.
  • Great for a weeknight dinner after long days.
  • Easy to make, with no complicated preparation methods.
  • Made with simple and healthy ingredients.
  • Comforting.
  • Great for meal prep and batch cooking.
  • Gluten-free.
  • Oil-free.

Tofu stir-fry in a brown bowl

Method

First, cook your spaghetti or noodles according to packaging instructions. This usually takes around 10 minutes.

Meanwhile, add the onion and the carrot to a non-stick frying pan with a splash of water and cook for 4-5 minutes, until the vegetables soften.

Add the cabbage and the oyster mushrooms. Continue to sauté for a further 5 minutes.

Make the sauce by whisking together the tahini, rice vinegar and plant based milk.

Add the silken tofu to the frying pan, stir it in and then pour in the sauce. Season to taste with salt and pepper, and stir for a further 2-3 minutes to coat the vegetables.

Drain and rinse the noodles or spaghetti. Transfer them to the frying pan and continue stirring until the vegetables are well-combined.

Serve immediately, or store in an airtight container for up to 3 days.

Other vegan stir-fry recipes

Let me know in the comments: what’s your favourite quick and simple meal idea? If you give this vegan mushroom tofu stir-fry a go, be sure to tag me on Instagram (@earthofmariaa), and leave your feedback in the comments below.

Vegan mushroom tofu stir-fry

Get the Recipe: Vegan Mushroom Tofu Stir-fry

A vegan mushroom tofu stir-fry is a perfect throw-it-together, one-pan meal that is flavourful, healthy, and will leave you satisfied. Super versatile too - just add whatever vegetables you have on hand! Gluten-free and oil-free.

Ingredients

  • 7 oz gluten-free spaghetti, or noodles of choice
  • 1 medium onion, chopped
  • 1 large carrot, peeled and sliced
  • 1 cup cabbage, chopped
  • 5 oz oyster mushrooms, sliced
  • 1/4 cup tahini
  • 2 tbsp rice vinegar
  • 2 tbsp plant based milk
  • 5 oz silken tofu, crumbled
  • 1 tsp salt, or to taste

Instructions 

  • Cook your spaghetti or noodles according to packaging instructions. This usually takes around 10 minutes.
  • Meanwhile, add the onion and the carrot to a non-stick frying pan with a splash of water and cook for 4-5 minutes, until the vegetables soften.
  • Add the cabbage and the oyster mushrooms. Continue to sauté for a further 5 minutes.
  • Make the sauce by whisking together the tahini, rice vinegar and plant based milk.
  • Add the silken tofu to the frying pan, stir it in and then pour in the sauce. Season to taste with salt, and stir for a further 2-3 minutes to coat the vegetables.
  • Drain and rinse the noodles or spaghetti. Transfer them to the frying pan and continue stirring until the vegetables are well-combined.
  • Serve immediately, or store in an airtight container for up to 3 days.

Video

Calories: 316kcal, Carbohydrates: 48g, Protein: 11g, Fat: 11g, Saturated Fat: 2g, Sodium: 649mg, Potassium: 409mg, Fiber: 4g, Sugar: 3g, Vitamin A: 3041IU, Vitamin C: 10mg, Calcium: 60mg, Iron: 2mg

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