Last Updated on August 13, 2020
Need a healthy stir fry recipe to get you back on track after the holidays? Vivian of Cooking is Passio has a vegetarian stir fry to share with you today! Delicious and so healthy!
Are you eating a plant-based diet and need a new healthy stir fry recipe? You will love this delicious vegetarian stir fry with tofu, mushrooms and bok choy. The hearty mushrooms and tofu means you won’t miss the meat.
I learned this vegetarian stir fry recipe from my aunt, who’s a long-time vegetarian. I fell in love with it immediately, and make it often. It may become one of your new favorite recipes!
Mushrooms are versatile and hearty, which is why they’re a staple in so many vegetarian kitchens. Shiitake has a wonderfully strong umami taste, adding a woodsy, meaty flavor when cooked.
For this recipe, you’ll need two cups of fresh shiitake mushrooms, thinly sliced. If you don’t have shiitake mushrooms, you can use crimini, which also offer an earthy and meaty flavor.
Tofu or bean curd is a great source of protein for vegetarians. For this stir-fry recipe, use extra-firm tofu for the best texture. Be sure to buy organic to avoid the GMOs and pesticide residues found on most conventional soy crops.
Bok choy is a cruciferous vegetable, like cabbage and kale, with the same cancer-fighting compounds. Rich with vitamins A, C, and K, it’s a great cool-weather veggie to add to dishes with Asian flavors. Look for firm, fresh green-colored leaves when shopping for bok choy. If you have a vegetable garden, you can grow your own bok choy, one of the fastest growing vegetables you can plant.
You’ll need about one tablespoon of dark sesame oil and three tablespoons of pure sesame oil to cook your stir fry vegetables. Sesame oil is great for stir frying because it adds a lot of flavors to a variety of dishes. If you don’t have sesame oil, you can substitute another healthy oil like olive or coconut.
The ginger gives a warm, spicy kick to the stir fry sauce and is healthy, anti-inflammatory addition to any dish. For this recipe, you’ll need about two teaspoons of minced fresh ginger.
The chili sauce will give that spicy flavor to your stir fry recipe. I usually use Sriracha, a Thai chili sauce, mixed with sugar, chili peppers, and vinegar. For this stir fry recipe, prepare two teaspoons of chili sauce.
Two tablespoons of low-sodium soy sauce are enough. If you can’t find a low-sodium soy sauce, try diluting a regular soy sauce with water. If you’re gluten-free, try shoyu or coconut aminos.
A combination of one teaspoon cornstarch and one teaspoon water will make a slurry. This slurry will serve as a thickening agent to give body to the sauce.
A note on where to buy pantry ingredients: Thrive Market typically has the lowest prices on organic ingredients like sesame oil and coconut aminos. And right now they’re offering 25% off your first order plus free shipping.
Vegetarian Stir Fry with Tofu, Mushrooms & Bok Choy
Ingredients (buy organic whenever possible)
2 cups of fresh shiitake or crimini mushrooms, thinly sliced
1 14-oz package extra-firm tofu
1lb bok choy
2 teaspoons minced fresh ginger
1 tablespoon dark or toasted sesame oil (buy here)
3 tablespoons organic cold-pressed sesame oil (buy here)
2 teaspoons chili sauce or sriracha (buy here)
2 tablespoons of low-sodium soy sauce (buy here)
1 teaspoon cornstarch and 1 teaspoon water
- In a bowl, whisk water and cornstarch. Next, combine the soy sauce, minced ginger, dark sesame oil, and chili sauce.
- Heat one tablespoon of cold-pressed sesame oil in the skillet over medium-high heat. Cook the tofu until golden brown.
- Add another one tablespoon of cold-pressed sesame oil and stir fry the bok choy for about four minutes, until tender.
- Add the last tablespoon of sesame oil and cook the mushrooms for two minutes.
- When the mushrooms become tender, return the tofu and bok choy to the skillet. Mix in the stir fry sauce and cook for about a minute.
Serve and enjoy!
- When preparing shiitake mushrooms, cut off the stems, but don’t hrow them out. Instead, store them in a freezer and use them for homemade vegetable stock.
- Before cooking the tofu, place it between two layers of paper towel. Weigh the tofu down with something heavy, like a skillet to help remove water. You can also place the tofu in the fridge and press for several hours.
Vivian has a huge passion for cooking. She created “Cookingispassio.com” to share this great love with other people. Check out her other delicious recipes.
Pin to save this vegetarian stir fry recipe for later!
Susannah is a proud garden geek and energy nerd who loves healthy food and natural remedies. Her work has appeared in Mother Earth Living, Ensia, Northern Gardener, Sierra, and on numerous websites. Her first book, Everything Elderberry, released in September 2020 and has been a #1 new release in holistic medicine, naturopathy, herb gardening, and other categories. Find out more and grab your copy here.