Tofu Stroganoff

Tofu Stroganoff is a plant-based take on the classic Russian beef dish, featuring pan-fried or baked tofu cubes in a rich, creamy mushroom and onion sauce. It typically uses firm tofu, mushrooms, onions, garlic, and a creamy base made from plant-based sour cream or cashew cream. The dish originates as a modern vegetarian adaptation of the traditional Stroganoff, which itself dates back to 19th-century Russia.

🍽️ Nutrition at a glance

Tofu Stroganoff is a balanced meal, offering moderate protein from tofu, healthy fats from the sauce, and carbs primarily from any accompanying pasta or rice. It is a good source of iron, calcium (if using calcium-set tofu), and B vitamins, with a typical serving ranging from 400 to 600 calories depending on the recipe and portion size.

Nutrition breakdown

Calories	350 kcal
Protein	18 g
Carbs	25 g
Fat	20 g
Fiber	4 g
Sugar	5 g
Sodium	600 mg
Potassium	400 mg
Calcium	200 mg
Iron	3 mg
Magnesium	60 mg
Phosphorus	150 mg
Vitamin B12	0.5 mcg
Riboflavin (B2)	0.3 mg
Selenium	10 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it represents the global adaptation of a classic meat dish into a popular vegan/vegetarian staple. Nutritionally, it's unique for providing complete protein from tofu while being cholesterol-free, and the combination of tofu and mushrooms creates a satisfying umami-rich flavor profile.