Tofu & Shiitake Mushroom Stir Fry
Are you struggling to find quick, delicious keto meals that keep you full without derailing your progress?
This Tofu and Shiitake Mushroom Stir Fry is a perfect keto-friendly dish that helps you stay on track without sacrificing flavor.
With just a few fresh ingredients and a simple cooking process, this stir fry is rich in nutrients and low in carbs, making it ideal if you’re busy but looking to lose weight and regain energy.
The high fiber content will keep you satiated, while the air-fried tofu gives you a satisfying crunch without excess oil. Say goodbye to cravings for junk food with this flavorful, wholesome dish that’s ready in under 30 minutes!
Tofu & Shiitake Mushroom Stir Fry
This keto-friendly stir fry combines crispy tofu, tender shiitake mushrooms, and crunchy bell peppers to create a satisfying meal that is low in carbs and packed with flavor. It's an easy dish for meal prep or a quick dinner. Ideal for those following a keto lifestyle who are also looking for a healthy, flavorful meal that keeps you full.
Equipment
- Air Fryer
- Wok
- Knife
- Cutting Board
- Spatula
- Measuring Cup
Ingredients
- 130 grams Bell Peppers sliced into strips
- 32 grams Spring Onions separate white stems and green tops
- 90 grams Shiitake Mushrooms julienned (cut into slices)
- 1 tbsp Rapeseed Oil
- 400 grams Tender Stem Broccoli
- 6 cloves Garlic minced
- 560 grams Extra Firm Tofu cubed
- 1 Cup Water
- 1 pinch Salt & Pepper to taste
- 1 tbsp Soy Sauce use tamari for gluten-free
- 1 tbsp Rice Vinegar
- 1/2 teaspoon Sesame Oil
Instructions
- Prep the tofu: Slice the extra-firm tofu into bite-sized cubes. Spray the cubes lightly with rapeseed oil.
- Air-fry the tofu: Preheat the air fryer to 200°C (390°F) for 5 minutes. Add the tofu cubes and cook for 10 minutes. Shake the air fryer basket, then cook for an additional 15 minutes, or until the tofu is golden and crispy.
- Prepare the vegetables: While the tofu is cooking, slice the bell peppers, spring onions, and tender stem broccoli. Julienne the shiitake mushrooms (if using dried, make sure they’ve been soaked and drained).
- Heat the wok: Place a wok over high heat and allow it to preheat. Add 1 tablespoon of rapeseed oil.
- Stir-fry aromatics: Add the minced garlic and the white stems of the spring onions to the wok. Stir-fry for 1 minute, or until fragrant.
- Cook the mushrooms and broccoli stems: Add the shiitake mushrooms and the sliced broccoli stems to the wok. Stir-fry for 2-3 minutes until tender.
- Add water and cover: Pour in 1 cup of water and cover the wok with a lid, reducing the heat to medium-low. Allow the vegetables to steam for 3-4 minutes.
- Add the rest of the vegetables: Once the broccoli stems are tender, add the bell peppers and broccoli heads. Cook for another 2-3 minutes until they begin to soften, but still retain a bit of crunch.
- Mix in tofu and serve: Add the crispy tofu to the stir fry. Stir everything together to evenly coat the tofu with the vegetables. Let it stand for 5 minutes to absorb the flavors, then serve hot.
- Optional seasoning: If desired, drizzle with soy sauce or tamari for additional flavor.
Notes
Nutritional Information (Per Serving):
- Calories: 265 kcal
- Total Fat: 16g
- Saturated Fat: 2.5g
- Cholesterol: 0mg
- Sodium: 420mg
- Total Carbohydrates: 10g
- Dietary Fiber: 4g
- Net Carbs: 6g
- Sugars: 3g
- Protein: 20g