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