High-Protein Mushroom & Tofu Stir Fry

Mushrooms are another source of protein. They do contain limiting amino acids, but trust your body. In a balanced diet, when mushrooms are part of a meal or a regular eating pattern and not the sole protein source, your body will benefit from them.

They’re also rich in minerals and naturally low in fat. And they’re delicious, so why not?

Important note: wild mushrooms of any kind, including king oyster mushrooms, should always be cooked, sautéed, or baked before eating.

Ingredients

1 pack wild mushrooms “Tekoa” or about 200 g2 tablespoons low-sodium soy sauce (during a cut, I would skip this)4 asparagus stalks, halved and cut into 2–3 pieces2 garlic cloves200 g tofu

Instructions

Slice the tofu into thin slices using a grater.

Separate the mushrooms from the cluster, as shown in the video. Place both the mushrooms and tofu in a bowl with soy sauce and black pepper.

Heat a pan. Add the asparagus and garlic first, along with a small amount of boiling water, just enough so it doesn’t fully cover the vegetables.

After about a minute, add the mushrooms and tofu. Lower the heat slightly. When the liquid has almost fully reduced, increase the heat again and, while stirring, cook for another 30 seconds.

Love it crispy? Add olive oil and sauté instead.