Mushroom and Tofu Stir-Fry

This Mushroom and Tofu Stir-Fry is a vibrant, flavorful dish that combines tender tofu and earthy mushrooms, all tossed in a savory soy sauce blend. Perfect for a quick and healthy lunch, it captures the essence of Chinese cuisine while being entirely Halal.

Ingredients

• Firm tofu - 200 grams
• Button mushrooms - 150 grams
• Bell pepper (red or yellow) - 1 medium
• Broccoli florets - 100 grams
• Garlic - 3 cloves
• Ginger - 1 inch piece
• Soy sauce - 3 tablespoons
• Sesame oil - 1 tablespoon
• Vegetable oil - 2 tablespoons
• Spring onions - 2 stalks
• Cornstarch - 1 tablespoon
• Water - 100 ml
• Salt - to taste
• Black pepper - to taste

Steps

1. Press the tofu for 15 minutes to remove excess moisture, then cut it into bite-sized cubes.
2. Slice the button mushrooms, bell pepper, and spring onions. Mince the garlic and ginger.
3. In a bowl, mix the soy sauce, sesame oil, cornstarch, and water to create a sauce.
4. Heat the vegetable oil in a large frying pan or wok over medium-high heat. Add the cubed tofu and fry until golden brown on all sides, about 5-7 minutes. Remove and set aside.
5. In the same pan, add the garlic and ginger, stir-frying for about 30 seconds until fragrant.
6. Add the mushrooms and bell pepper to the pan, stir-frying for 3-4 minutes until they start to soften.
7. Add the broccoli florets and continue to stir-fry for another 2-3 minutes.
8. Return the tofu to the pan, pour in the sauce, and stir gently until everything is well coated and heated through, about 2-3 minutes. Season with salt and black pepper to taste.
9. Garnish with chopped spring onions before serving.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 25 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in protein from tofu, which supports muscle health.
• Contains antioxidants and vitamins from the mushrooms and vegetables.

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