Vegan Mushroom & Tofu Stir-Fry

A couple of weeks ago, we shared some facts about Vitamin D and its health benefits. So, this week we wanted to share a recipe that’s not only satisfying and delicious, but also packed with the Sunshine Vitamin: Vegan Mushroom & Tofu Stir-Fry.

This receipe takes just 15 minutes to prepare and 15 minutes to cook and serves 4. You can enjoy this nutritious meal as part of a balanced vegan diet, or you can replace the tofu with Vitamin-D rich meat or fish.


  • 1 block (approx. 400g) of firm tofu, pressed and cubed
  • 2 cups sliced mushrooms (such as portobello, shiitake or cremini)
  • 1 red pepper, sliced
  • 1 yellow pepper, sliced
  • 1 onion, sliced
  • 3 cloves of garlic, crushed
  • 1 tablespoon of ginger, finely grated
  • 2 tablespoons of soy sauce
  • 1 tablespoon of sesame oil
  • 1 tablespoon of rice vinegar
  • 1 tablespoon of maple syrup
  • 2 tablespoons of nutritional yeast
  • 1 tablespoon of turmeric powder
  • Cooked brown rice or quinoa, for serving
  • Fresh coriander or spring onions for garnish


1. Heat a teaspoon of sesame oil in a large pan or wok over a medium heat. Add the cubed tofu and cook until brown on all sides. Remove from the pan and set aside. 

2. In the same pan, add a bit more sesame oil if needed, then add the sliced mushrooms, peppers and onion.

3. Add the garlic and ginger to the pan and cook for another minute until fragrant.

4. In a small bowl, whisk together the soy sauce, rice vinegar, maple syrup, nutritional yeast, turmeric powder, salt and pepper. Pour the sauce over the vegetables in the pan and stir to combine. 

5. Add the cooked tofu back to the pan and toss everything together until the tofu is coated in the sauce and heated through. 

6. Serve the stir-fry hot over cooked brown rice or quinoa, garnish with coriander or spring onion if desired. 

[Allergen information: contains soy, wheat, sesame]

You can also download and print out (or pin) this receipe here



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