Easy Mushroom, Tofu, and Noodle Stir-Fry Recipe | Quick and Healthy
Looking for a delicious, healthy, and easy-to-make vegetarian meal? This Mushroom, Tofu, and Noodle Stir-Fry is your answer! With a prep time of just 15 minutes and a cook time of 15 minutes, this dish comes together quickly and effortlessly. Packed with flavors and nutrients, it’s a perfect addition to your weekly meal rotation.
Table of Contents
The Best Mushroom, Tofu, and Noodle Stir-Fry
This Mushroom, Tofu, and Noodle Stir-Fry recipe combines the earthy flavors of mushrooms, the creamy texture of tofu, and the satisfying bite of rice noodles. The glaze, made with fresh ginger, garlic, and soy seasoning, adds a savory depth that makes this dish irresistible.
Notes on Ingredients
- Tofu: Firm tofu works best as it holds its shape during stir-frying.
- Mushrooms: A mix of portabello and cremini mushrooms gives a rich, earthy flavor.
- Rice Noodles: Medium-width rice stick noodles are ideal for this recipe.
- Glaze: The combination of soy seasoning, ginger, and garlic creates a flavorful base for the stir-fry.
How to Make Mushroom, Tofu, and Noodle Stir-Fry
- Prepare the Glaze: Combine water, liquid soy seasoning, arrowroot, minced ginger, and crushed garlic in a jar. Set aside.
- Press the Tofu: Line a plate with paper towels, place the tofu on top, and cover with another layer of paper towels. Set a cutting board and a heavy pot on top. Let sit for 30 minutes, replacing paper towels as needed.
- Soak the Noodles: Place rice noodles into a large bowl, cover with cold water, and soak.
- Cook the Tofu: Cut the pressed tofu into 1/2-inch pieces. Heat oil in a wok over high heat, add tofu, and stir-fry until golden on all sides, about 5 minutes.
- Add Vegetables: Add chopped portabello and sliced cremini mushrooms, cook for 2 minutes. Mix in thinly sliced red bell pepper and white onion, and stir-fry for another 2 minutes.
- Combine and Cook: Pour the prepared glaze over the stir-fry and cook until the sauce thickens, about 2 minutes. Drain the rice noodles, add to the wok, and stir-fry until heated through, about 3 minutes.
How to Serve Mushroom, Tofu, and Noodle Stir-Fry
Serve this stir-fry hot, straight from the wok. It’s perfect on its own, but you can also pair it with a side of steamed vegetables or a simple salad to complete the meal.
How to Store Mushroom, Tofu, and Noodle Stir-Fry
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, simply stir-fry in a hot wok or skillet until warmed through.
Nutrition Information
| Nutrient | Amount per serving | % Daily Value* |
|---|---|---|
| Calories | 629.24 kcal | 31% |
| Total Fat | 18.69 g | 27% |
| Carbs | 83.81 g | 32% |
| Sugars | 8.61 g | 10% |
| Protein | 31.36 g | 63% |
| Sodium | 3709.35 mg | 185% |
| Fiber | 7.15 g | 26% |
| Saturated Fat | 2.51 g | 13% |
| Trans Fat | 0 g | – |
| Monounsaturated Fat | 10.64 g | – |
| Polyunsaturated Fat | 4.5 g | – |
| Cholesterol | 0 mg | 0% |
| Calcium | 166.33 mg | 21% |
| Magnesium | 52.97 mg | 14% |
| Potassium | 894.19 mg | 26% |
| Iron | 3.71 mg | 26% |
| Zinc | 1.74 mg | 17% |
| Phosphorus | 290.21 mg | 41% |
| Vitamin A | 458.49 mcg | 57% |
| Vitamin C | 72.69 mg | 91% |
| Thiamin (Vitamin B1) | 0.21 mg | 19% |
| Riboflavin (Vitamin B2) | 0.74 mg | 53% |
| Niacin (Vitamin B3) | 7.01 mg | 44% |
| Vitamin B6 | 0.46 mg | 33% |
| Folic Acid (Vitamin B9) | 62.98 mcg | 31% |
| Vitamin B12 | 0.07 mcg | 3% |
| Vitamin D | 0.29 mcg | 6% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 2.57 mcg | 3% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
FAQs About Mushroom, Tofu, and Noodle Stir-Fry
Can I use other types of noodles?
Yes, you can substitute with other noodles like soba, udon, or even whole wheat spaghetti.
Can I add other vegetables?
Absolutely! Feel free to add vegetables like broccoli, snow peas, or carrots.
Is this recipe gluten-free?
Ensure that your soy seasoning is gluten-free to keep this recipe gluten-free.
The Best Mushroom, Tofu, and Noodle Stir-Fry
Ingredients
- Glaze:
- ¾ cup water
- 6 tablespoons liquid soy seasoning such as Bragg®
- 1 tablespoon arrowroot powder
- 1 1 inch piece minced fresh ginger root
- 1 large clove garlic crushed
Stir-Fry:
- ½ 12 ounce package firm tofu
- 5 ounces medium-width rice stick noodles
- 2 tablespoons avocado oil or as needed
- 2 cups chopped portabello mushrooms
- 1 8 ounce package cremini mushrooms, sliced
- 1 red bell pepper thinly sliced
- ½ white onion thinly sliced
Instructions
- Combine water, liquid soy seasoning, arrowroot, ginger, and garlic in a jar. Set glaze aside.
- Line a plate with paper towels, set tofu on top, and add another layer of paper towels. Place a cutting board on top of the tofu and set a heavy pot on the board. Let sit for 30 minutes, replacing the paper towels as needed, to press as much liquid as possible from the tofu.
- Place rice noodles into a large bowl, cover with cold water, and soak. Cut pressed tofu into 1/2-inch pieces.
- Heat oil in a wok over high heat. Add tofu and stir-fry until all sides are golden, about 5 minutes. Add all mushrooms and cook for 2 minutes. Mix in bell pepper and onion, and stir-fry for 2 minutes. Pour glaze on top and cook until sauce has thickened, about 2 minutes.
- Remove rice noodles from water, shake off excess liquid, and add to the wok. Stir-fry until heated thorough, about 3 minutes.
Enjoy making and eating this delightful Mushroom, Tofu, and Noodle Stir-Fry, and don’t forget to share your experience with others!
