Sautéed Mushroom and Tofu

Diet Tags

Gluten-Free, Dairy-Free, Pescatarian

Sautéed Mushroom and Tofu is a delicious recipe that satisfies your taste buds and provides essential nutrients for your body’s overall well-being.

This dish is a perfect example of culinary balance, including tofu as a natural source of zinc.

Rather than relying on supplements, this recipe promotes a holistic approach to nutrition, allowing you to benefit from the savory goodness of tofu while meeting your dietary requirements.

Recipe Benefits

  • There are several advantages to incorporating this recipe into your diet.
  • Tofu, for instance, is an excellent source of zinc, which can help support your immune system, foster wound healing, and promote overall wellness.
  • Additionally, mushrooms provide a wealth of nutrients and a savory umami taste.
  • This recipe’s oyster sauce also contributes to a rich and complex flavor profile that will delight your taste buds.
  • Ultimately, this recipe takes a holistic approach to nutrition by emphasizing the importance of incorporating natural food sources into your diet to maintain balance and sustainability.


Ingredients for 1 serving:

  • mushroom 60 gram
  • tofu 80 gram
  • minced garlic 1 clove
  • oyster sauce 1 tsp
  • salt and pepper to taste


  1. Cut the tofu into cubes. Cut the mushrooms.
  2. Fry the tofu until it is ¾ cooked.
  3. Sauté the garlic. Add the mushrooms and tofu.
  4. Add oyster sauce, salt, and pepper in a bit of water.

Nutritional Information

Per serving:

  • Calories: 174.8 kcal
  • Protein: 8.8 g
  • Fat: .14.3 g
  • Carbohydrates: 4.1 g
  • Fiber: 2.6 g
  • Zinc: 0.7 mg

Based on Nutrisurvey


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