Lean Mean Vegan Tofu Stir Fry

Recipe Image

Total Time:    10 minutes

Difficulty:      Easy

Makes:             2 servings

Nutritional per serving
Calories: 172 kcal
Fat: 6 g
Protein: 20 g
Carbohydrates: 16 g

25-Sep 2015, by Michelle

Tofu is an excellent source of amino acids, iron, calcium and other micronutrients. It is no wonder that it’s a reliable and favorite go-to meat substitute for vegetarians, vegans, or those who are on diet. There are a lot of dishes where to it can substitute the ingredient that needs to be taken out because of an abundance of calories and carbs – and taste just as delicious.

This Lean Mean Vegan Tofu Stir Fry is a fast-as-lightning healthy recipe for the vegetarian on-the-go (you’re free to try it too even if you’re not!) from health blog Eating Bird Food. It’s quick, nutritious, flavorful, and so versatile that it can become whatever meal you want it to be – breakfast, lunch, snack, or dinner! Hard to top and hard to resist, right? So, go ahead; set your timer, stir, and enjoy. You can thank me later.


Makes 2 servings

  • 50 grams chopped onion
  • 30 grams chopped button mushrooms
  • 250 extra-firm tofu, pressed and chopped into bite-size cubes
  • 3 teaspoons nutritional yeast
  • 1 teaspoon Braggs liquid aminos or coconut aminos
  • 160 grams baby spinach
  • 4-5 grape tomatoes, chopped
  • cooking spray
  • sriracha or another hot sauce, for topping (optional)


  1. Spray a non-stick skillet with cooking spray and heat over medium heat.
  2. Add onion and mushrooms and sauté until onions are translucent and mushrooms have softened (about 2-3 minutes).
  3. Add tofu to the skillet.
  4. Toss to combine and cook for 1-2 minutes more.
  5. Add your nutritional yeast and liquid aminos to the pan.
  6. Stir until everything is well coated.
  7. Add spinach and tomatoes.
  8. Cook for 3-4 minutes longer, until spinach is starting to wilt a tiny bit.
  9. Plate, top with sriracha and serve.

Recipe and photo courtesy of Eating Bird Food

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