March 17, 2021

Recipe: Tofu, Broccoli, Shiitake Mushroom Stir-Fry

Flavorful, vegetarian and heart-healthy

A stir-fry made with tofu, broccoli and shiitake mushrooms

This unique stir-fry offers a satisfying, flavorful vegetarian lunch or dinner option. Walnuts and optional mint leaves are a surprising addition to the broccoli and shiitake mushrooms.

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Ingredients

3 dried shiitake mushrooms, rehydrated
2 teaspoons extra virgin olive oil
1 large white onion, cut in half and then quartered
4 garlic cloves, sliced
2 carrots, thinly sliced
2 cups broccoli florets
1 cup sliced shiitake mushrooms
1 pound water-packed tofu, prepared for cooking, cut into 1/2-inch cubes
12 walnut halves, roughly chopped
2 tablespoons brown rice miso
Freshly ground pepper
2 cups hot cooked brown basmati rice
Fresh mint leaves, optional
Reduced-sodium soy sauce

Directions

  1. Drain the soaked mushrooms, discarding the liquid, and chop roughly. Place a wok or large nonstick skillet over medium heat. When the wok is hot, swirl in the oil and add the onion and garlic. Stir-fry until the onion wilts, about 4 minutes. Add the carrots, broccoli, and fresh and rehydrated shiitake. Stir-fry for 2 minutes.
  2. Add the tofu, walnuts, miso, and 1/4 cup water. Continue to stir-fry for another 1 to 2 minutes, until the tofu is hot and the vegetables are crisp-tender. Grind pepper to taste over all.
  3. Press the hot rice into 1/2-cup molds. Invert onto 4 heated dinner plates, top with the stir-fry, and serve. If using mint, place the leaves on a small plate and pass them along with the bottle of soy sauce to sprinkle over each serving.

Nutrition information

Makes 4 servings.

Each serving contains:

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Calories 410
Total fat 15g
Protein 20g
Carbohydrate 57g
Dietary fiber 7g
Cholesterol 0mg
Sodium 420mg
Potassium 580mg

Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books)

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