Baked Mushroom Tofu Stir Fry
User Reviews
5
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Prep Time
10 mins
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Cook Time
40 mins
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Total Time
50 mins
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Servings
3
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Calories
191 kcal
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Course
Main Course, Dinner
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Cuisine
Asian
Baked Mushroom Tofu Stir Fry
Description
Baked Mushroom Tofu Stir Fry pairs sliced mushrooms and well-pressed firm tofu tossed with sesame oil and a seasoned cornstarch coating, then baked until the tofu becomes crisp while mushrooms remain tender. This method yields a satisfying contrast of textures without frying. The accompanying sauce combines ingredients like ginger garlic paste, minced green chili or bell pepper, sambal oelek, soy sauce or tamari, ketchup, white vinegar, and maple syrup, culminating in a savory, mildly spicy, and slightly sweet glaze that ties the dish together.
The finished stir fry is garnished with green onions and sesame seeds, enhancing its flavor and presentation. It works as a complete plant-based entrée that accommodates gluten-free and nut-free diets when adjustments like tamari and alternative tofu options are used, respectively.
For dietary preferences, tamari can replace soy sauce for gluten-free needs, and chickpea or pumpkin seed tofu with coconut aminos can be substituted for soy-free adaptations. Pressing the tofu thoroughly before baking helps achieve the best texture. The baking method simplifies preparation while still delivering a stir-fried flavor experience.
Ingredients
For the Mushrooms and Tofu
- 1 to 2 teaspoons neutral cooking oil generic cooking oil
- 12 ounces mushrooms sliced slightly thicker than 1/8”
- 7 ounces firm tofu pressed really well and torn into bite-sized pieces, or extra firm tofu
- 2 teaspoons sesame oil
- 3 tablespoons cornstarch
- 1/8 teaspoon salt
- 1/4 teaspoon black pepper
For the Sauce
- 2 tablespoons ginger garlic paste or 5 cloves of garlic minced and 1 inch ginger minced
- 1/2 green chili like Serrano or Indian chili, minced or use a tablespoon chopped green bell pepper
- 1/4 cup bell pepper green or red or both, chopped
- 1 tablespoon sambal oelek or other Asian chili garlic sauce or use gochujang
- 1/4 cup soy sauce or tamari for gluten-free
- 1 tablespoon ketchup
- 1 tablespoon white vinegar
- 1 tablespoon maple syrup
- 1/4 teaspoon salt
- 1/2 cup water
- 1/2 teaspoon cornstarch
For Garnish
- green onion and sesame seeds
Instructions
Make the tofu and mushrooms.
- Preheat the oven to 400° F (205° C).
- Grease a 9x11” or similar-sized baking dish with the oil. Or line with parchment. Add the sliced mushrooms on one side and torn tofu to the other side of the baking dish. Then drizzle 1 teaspoon of the sesame oil and toss the mushrooms in it, then drizzle the other teaspoon of the sesame oil on the tofu and toss to coat well.
- In a bowl, mix the cornstarch, salt, and pepper, and then sprinkle 1 1/2 to 2 tablespoons of the cornstarch mixture onto the mushrooms, tossing well to coat. Sprinkle another tablespoon of the cornstarch mixture onto the tofu, and toss well to coat.
- Spread the tofu and mushrooms evenly in the baking dish, and bake for 25 to 30 minutes, or until the tofu is crisp and the mushrooms are cooked to about al dente. Then, take the baking dish out of the oven.
Make the sauce and finish the oven stir fry.
- Add all of the sauce ingredients to a small bowl or directly into the middle of the baking dish. Mix really well, and then toss the tofu and mushrooms in the sauce mixture.
- Cover the pan with parchment paper, and put it back in the oven for about 12 to 15 more minutes, or until the sauce is boiling and thickening.
- Take the baking dish out of the oven, garnish with fresh green onion and sesame seeds, and serve over rice or noodles or in lettuce cups.
Notes
- Use tamari instead of soy sauce for gluten-free preparation.
- Press tofu well to ensure crispness when baked.
- For soy-free, substitute chickpea or pumpkin seed tofu and coconut aminos with added chickpea miso for umami.
- This recipe does not include nuts, suitable for nut-free diets.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 191 kcal
% Daily Value*
| Calories | 191kcal | 10% |
| Carbohydrates | 22g | 7% |
| Protein | 12g | 24% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 889mg | 37% |
| Potassium | 513mg | 11% |
| Fiber | 2g | 8% |
| Sugar | 8g | 16% |
| Vitamin A | 415IU | 8% |
| Vitamin C | 19mg | 21% |
| Calcium | 105mg | 11% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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