Tofu & Mushroom Stir Fry

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Tofu & Mushroom Stir Fry


Tofu also known as soya bean curd, may just be that perfect food. Why? Well Tofu is high protein, low in saturated fats and great source of vitamin E and calcium. And the best part it is cholesterol free.

How is tofu made?

It is made by grinding cooked soy beans until the milk is extracted. The milk extract is then solidified with calcium sulphate a mineral which helps the milk to coagulate.

Types of Tofu

There are two types of tofu; silken tofu which is soft in texture and can be used in sauces and dressings. Then there is firm tofu which is slightly more solid and ideal for stir fry or grilling.

Tofu and Mushroom Stir Fry


2 blocks of firm tofu
1 cup string beans cut into 1 inch pieces
1 small packet of button mushrooms washed and cut half
1 red bell pepper cut into bite size pieces
1 yellow bell pepper cut into bite size pieces
1 small packet of sprouts
3 tbsp oyster sauce
1 medium onion, chopped
3 cloves garlic, crushed and chopped
1 inch of ginger grated
2 tbsp of peanut oil or any oil of your choice (for stir fry)
salt and o taste


Lightly coat the bottom of a non stick pan with some oil and fry the tofu blocks until they are slightly brown. One they are done remove them from the pan and set it on paper a towel to drip off excess oil. Cut the tofu into bite size pieces.

In a pot or wok, heat the oil and sauté the garlic, ginger and onions. Do not let them brown too much or it will take on a burnt flavour. To the sautéing aromatics toss in all the veggies, excluding the cabbage. Stir occasionally. Let it cook for about 5 minutes or until it is cooked, however it should have some crunch to the vegetables.

Now add in the cabbage in and stir again. Let it cook further for another 2 minutes. To the vegetable mixture pour in the oyster sauce and add salt and pepper to taste. Add the fried tofu, mix together gently so that the tofu doesn’t break. Let it simmer for an additional 2 minutes.

Garnish with the bean sprouts before serving.

You can serve this dish with rice or on its own.

Tofu & Mushroom Stir Fry

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