Mushroom, Tofu & Broccoli Rabe Stir-Fry?>

Mushroom, Tofu & Broccoli Rabe Stir-Fry

by Berkeley Wellness  

Serving suggestion: Serve this satisfying stir-fry over a bowl of brown rice.


  • 15 ounces extra-firm tofu
  • ½ cup apple cider or juice
  • 2 tablespoons plus 1 teaspoon reduced-sodium soy sauce
  • 2 tablespoons cider vinegar
  • 1 ½ teaspoons cornstarch
  • 2 teaspoons olive oil
  • 1 pound of cremini, portobello, or fresh porcini mushrooms, stems discarded and caps quartered
  • 1 carrot, halved lengthwise and thinly sliced crosswise
  • ¼ teaspoon salt
  • ¼ teaspoon red pepper flakes
  • ½ cup water
  • 1 large bunch of broccoli rabe; ends trimmed and discarded, cut into small pieces
  • 5 scallions, thinly sliced
  • 4 cloves garlic, minced


  1. Slice the block of tofu horizontally in half, then cut each piece into 12 cubes. Place the tofu on paper towels to drain while you continue with the preparation.
  2. In a small bowl, stir together the apple cider, soy sauce, vinegar, and cornstarch. Set aside.
  3. In a large nonstick skillet, heat the oil over medium heat. Add the mushrooms, carrot, and salt, and stir until well combined. Add the water and cook until the carrot and mushrooms are firm-tender, about 5 minutes.
  4. Add the broccoli rabe and red pepper flakes, and cook, stirring frequently, until tender, about 10 minutes or until the broccoli rabe is tender. Add the scallions and garlic, and cook until the scallions are tender, about 1 minute.
  5. Add the tofu. Stir the cider mixture to recombine and add it to the pan. Cook until the tofu is heated through and the sauce is slightly thickened, about 2 minutes.
Makes 4 servings.

A good source of: beta carotene, beta glucan, calcium, indoles, isoflavones, vitamin C.