Mushroom & Tofu Stroganoff

This mushroom and tofu stroganoff is so creamy and delicious, you wouldn’t believe there’s no cream involved. This is a very easy recipe that can be thrown together in 15 minutes using ingredients you probably already have in your house.

Mushrooms are a low-sodium, low-calorie and cholesterol free food. They are rich in the antioxidant selenium which is important for metabolism and thyroid functioning. They are also a good source of beta-glucan - a soluble dietary fibre - linked to improving cholesterol and regulating blood sugar levels. They are rich in B Vitamins, good for your heart health.

This is a very tasty way to enjoy a plate full of this nutritious fungi. I hope you enjoy it!

Mushroom & Tofu Stroganoff

Ingredients:

  • 3 garlic cloves - minced

  • 1/2 red onion - finely diced

  • 250 - 300g fresh mushrooms sliced

  • 200g extra firm tofu

  • 1 tbsp soy sauce

  • 150 ml vegetable broth

  • 150 ml soy milk

  • 1 tbsp corn flour

  • 1/2 tsp garlic powder

  • 1/2 tsp onion powder

  • 1/2 tsp smoked paprika

  • Pinch of black pepper 

Method: 

  • Prepare the tofu by straining it well and cutting it into small cubes. Saute in a little oil over a medium heat on a pan until browning on the outside then pop them into the oven for another 15 minutes at 180 degrees until they become crispy.

  • Cook the minced garlic, onion in a pan over a medium heat until the onion is turning translucent (5mins)

  • Add the mushrooms to the pan and cook for another few minutes until the mushrooms are starting to brown.

  • Add the spices to the pan and cook until they become fragrant. Then add the vegetable broth, soy sauce and tofu to the pan and bring to a boil.

  • Mix the corn flour into the soy milk until it dissolves and then add this mixture to the pan.

  • Reduce the heat to low and cook for 10 more minutes or until the sauce thickens.

  • Enjoy with wholegrain pasta of choice or some mashed potatoes with an optional serving of greens on the side. 

Serena O'Reilly