Tofu and Mushrooms

Vegetarian
Gluten Free
Dairy Free
Health score
30%
Tofu and Mushrooms
45 min.
4
274kcal

Suggestions


Looking for a flavorful, healthy, and satisfying dish that caters to various dietary needs? Look no further than our delightful Tofu and Mushrooms recipe! Perfectly vegetarian, gluten-free, and dairy-free, this dish brings together a harmonious blend of textures and tastes that will tantalize your taste buds and leave you craving more.

The star of this recipe is the extra-firm silken tofu, which absorbs the vibrant flavors of the fragrant garlic, fresh ginger, and earthy shiitake mushrooms. Combined with crunchy carrots and vibrant green onions, each bite is a delightful explosion of flavors and nutrients. Plus, it's all beautifully topped off with a savory sauce made from low-sodium soy sauce, aromatic rice vinegar, and a hint of heat from sambal oelek.

In just 45 minutes, you can prepare a wholesome meal that serves four, making it ideal for a cozy dinner at home or as a standout dish for your next gathering. With only 274 calories per serving, it's a guilt-free indulgence that fits easily into a balanced diet. Serve this colorful medley of rice, veggies, and tofu as an antipasti, starter, or delicious snack, and discover how easy it is to enjoy a nutritious meal without sacrificing flavor or satisfaction.

So gather your ingredients, unleash your inner chef, and enjoy an exceptional culinary journey with our Tofu and Mushrooms recipe!

Ingredients

  • 0.5 cup carrots chopped
  • cups brown rice hot cooked
  • tablespoon cornstarch 
  • cup less-sodium chicken broth fat-free
  • tablespoons ginger fresh minced peeled
  •  garlic clove minced
  • 0.5 cup green onions minced
  • tablespoons soya sauce low-sodium
  • 1.5 tablespoons vegetable oil; peanut oil preferred 
  • teaspoon rice vinegar 
  • tablespoons sake (rice wine)
  • ounces shiitake mushroom caps quartered
  • 12.3 ounce extrafirm silken tofu drained cut into 1/2-inch cubes
  • teaspoon sugar 
  • teaspoons water 
  • teaspoon sambal oelek (chile paste)

Equipment

  • frying pan
  • whisk

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Add the mushrooms, carrot, onions, ginger, and garlic; saut 2 minutes. Stir in broth, soy sauce, sake, sugar, and sambal oelek. Cover, reduce heat, and simmer for 10 minutes, stirring occasionally.
  3. Combine the cornstarch, water, and vinegar, stirring well with a whisk.
  4. Add cornstarch mixture to broth mixture, stirring well; bring to a boil. Cook 1 minute or until thick, stirring constantly.
  5. Remove from heat; add tofu. Cover and let stand 10 minutes.
  6. Serve over rice.

Nutrition Facts

Calories274kcal
Protein15.31%
Fat29.65%
Carbs55.04%

Properties

Glycemic Index
82.03
Glycemic Load
13.38
Inflammation Score
-9
Nutrition Score
17.535217176313%

Flavonoids

Luteolin
0.02mg
Kaempferol
0.21mg
Myricetin
0.02mg
Quercetin
1.38mg

Nutrients percent of daily need

Calories:274.03kcal
13.7%
Fat:8.95g
13.77%
Saturated Fat:1.38g
8.65%
Carbohydrates:37.37g
12.46%
Net Carbohydrates:33.09g
12.03%
Sugar:4.9g
5.45%
Cholesterol:0mg
0%
Sodium:976.91mg
42.47%
Alcohol:1.21g
100%
Alcohol %:0.41%
100%
Protein:10.4g
20.79%
Manganese:1.36mg
67.81%
Vitamin A:2800.14IU
56%
Vitamin K:28.06µg
26.72%
Magnesium:100.7mg
25.17%
Phosphorus:246.04mg
24.6%
Vitamin B3:4.58mg
22.88%
Vitamin B6:0.41mg
20.38%
Copper:0.39mg
19.6%
Potassium:603.57mg
17.24%
Fiber:4.28g
17.13%
Vitamin B1:0.23mg
15.2%
Vitamin B2:0.25mg
14.82%
Vitamin B5:1.43mg
14.29%
Zinc:1.92mg
12.83%
Iron:2.11mg
11.72%
Folate:32.21µg
8.05%
Vitamin E:1.09mg
7.29%
Selenium:4.99µg
7.13%
Calcium:63.2mg
6.32%
Vitamin C:3.9mg
4.73%
Vitamin B12:0.11µg
1.89%
Vitamin D:0.23µg
1.51%
Source:My Recipes