Stir-Fried Tofu with Mushrooms
Stir-Fried Tofu with Mushrooms is a classic East Asian dish, particularly popular in Chinese cuisine, where firm tofu is quickly cooked with savory mushrooms like shiitake or wood ear in a flavorful sauce. The dish typically features ingredients such as garlic, ginger, soy sauce, and sometimes vegetables like bell peppers or bok choy, creating a harmonious blend of textures and umami flavors.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein from tofu and provides essential nutrients like iron, calcium, and B vitamins, with a moderate calorie count of around 200-300 calories per serving depending on oil and sauce used. It is generally low in carbohydrates and fat, especially if prepared with minimal oil, making it a balanced option for a light meal.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 12 g |
| Carbs | 10 g |
| Fat | 11 g |
| Fiber | 3 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Calcium | 350 mg |
| Iron | 3.5 mg |
| Magnesium | 60 mg |
| Phosphorus | 180 mg |
| Potassium | 350 mg |
| Zinc | 1.8 mg |
| Copper | 0.5 mg |
| Selenium | 10 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish embodies the principles of Chinese home cooking, emphasizing simplicity, balance, and the use of fermented ingredients like soy sauce to enhance natural flavors. Nutritionally, tofu and mushrooms together create a complete amino acid profile, offering a satisfying meat alternative that's been cherished in Buddhist vegetarian traditions for centuries.
