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Overhead view of mushroom and tofu stir-fry in a ceramic bowl with sesame seeds and green onions

Mushroom and Tofu Stir-Fry (25-Minute High-Protein Vegan Dinner)

A quick, satisfying one-pan stir-fry with crispy tofu, golden mushrooms, and a bold garlic-ginger soy sauce. Ready in 25 minutes and packed with plant-based protein.
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Prep Time 10 minutes
Cook Time 15 minutes
Servings 4

Ingredients
  

Main:

  • 1 block firm tofu, pressed and cut into 1-inch cubes
  • 8 oz mushrooms (cremini, shiitake, or button), sliced
  • 2 tablespoons vegetable oil or sesame oil
  • 3 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated

Sauce:

  • 3 tablespoons soy sauce (or tamari for gluten-free)
  • 1 tablespoon rice vinegar
  • 1 tablespoon maple syrup or honey
  • 1 teaspoon sesame oil
  • 1 tablespoon cornstarch mixed with 2 tablespoons water

Optional Add-Ins:

  • 1 bell pepper, sliced
  • 1/2 cup snap peas
  • 1/2 cup broccoli florets
  • 1/2 teaspoon red pepper flakes
  • Sesame seeds and chopped green onions for garnish

Instructions
 

  • Press and prep the tofu. Wrap tofu in a clean towel and press with a heavy object for 10–15 minutes. Cut into 1-inch cubes. Lightly coat with cornstarch.
  • Cook the mushrooms. Heat 1 tablespoon of oil in a large pan over medium-high heat. Add mushrooms and cook undisturbed for 4–5 minutes until golden. Push to the side.
  • Crisp the tofu. Add remaining oil. Add tofu cubes in a single layer. Cook 3–4 minutes per side until golden and crispy. Do not stir too often.
  • Add vegetables and aromatics. Add bell pepper, broccoli, or snap peas if using. Stir-fry 2–3 minutes. Add garlic and ginger. Stir for 30 seconds until fragrant.
  • Add the sauce. Whisk together soy sauce, rice vinegar, maple syrup, sesame oil, and cornstarch slurry. Pour over the pan. Toss to coat. Cook 1–2 minutes until sauce thickens.
  • Garnish and serve. Top with sesame seeds and green onions. Serve immediately over rice or noodles.

Notes

TIPS
  • Use a large pan or wok to prevent overcrowding
  • Don't skip pressing the tofu - it's the key to crispiness
  • Let tofu sit undisturbed while browning for best crust
  • Fresh ginger makes a noticeable difference in flavor
STORAGE
  • Refrigerator: up to 4 days in an airtight container
  • Reheat: in a pan over medium heat with a splash of water
  • Freezing not recommended - tofu texture changes when frozen
VARIATIONS
  • Spicy: add sriracha or chili paste to the sauce
  • Low-carb: serve over cauliflower rice
  • Extra crunch: top with roasted cashews or peanuts
  • Gluten-free: use tamari or coconut aminos
Disclaimer: This post is for informational purposes only and is not intended as medical or nutritional advice. Please consult your healthcare provider for personalized guidance.