Garlic Herbed Shitake Mushrooms and Tofu


Garlic Herbed Shitake Mushrooms and Tofu

By Namit Kathoria

Want something tasty, different and perfect to have after exercise? Then enjoy this dish!

Preparation time: 15minutes

Cooking time: 20-25 minutes


Serves 4 portions


1 kg tofu drained and cubed


Tofu seasonings:

1 ½ teaspoons hot paprika

2 teaspoons garlic powder

¼ teaspoon sea salt

¼ teaspoon black pepper


2 teaspoons brown rice miso paste

1 – 1 ½ tablespoons sesame oil

1 tablespoon tamari sauce


½ green pepper diced

150-175g any combination of chestnut and shitake mushrooms sliced

5 garlic cloves grated

1-1  ½ tablespoon olive oil


Herb mixture:

½ teaspoon dried oregano

½ teaspoon dried basil

½ teaspoon dried thyme

¼ teaspoon dried sage


1 ½ cups oat milk

½ cup vegetable stock (warm or hot)

¼ teaspoon rock salt

¼ tablespoon black pepper

1 small handful spinach shredded


Garnish with 1 small handful fresh parsley finely chopped



  1. Take a large wok and place on a high heat with some of the sesame oil and with one piece of the tofu. Once the tofu starts to sizzle add in the rest of the tofu, the tofu seasonings, the miso paste and the tamari. Stir regularly for about 5 minutes until the tofu starts to become crispy and the flavours have been absorbed. Place the tofu to one side.
  2. Now add to the wok the shitake and chestnut mushrooms as well as the green pepper with some olive oil. Take the temperature down to a medium to high heat, keep stirring and cook for about 3 minutes or so.
  3. Now add in the herb mixture, the salt, the pepper and the garlic and cook for about 2-4 minutes until the flavours have been absorbed. Taste to see if you need to add in anything from the herb mixture.
  4. Add in the vegetable stock and the oat milk and bring to a boil. Once boiling, lower the heat to a simmer. Cook now for about 6-10 minutes until the liquid had thickened.
  5. Add the cooked tofu back in to the wok together with the spinach. Keep the mixture simmering, stir through and cook for about 2 more minutes until the spinach starts to wilt. Taste and again adjust the seasongs as you desire.
  6. Switch off the heat and garnish with some fresh chopped parsley.

Did you know?

This is a really good meal to make quickly after you have done a lot of physical exercise. First of all as it is easy to make but also because it is high in protein. As well as this the dish contains spinach which has is high in nitrates. Nitrates help with exercise recovery.


Where does your protein come from?

It comes from the tofu which is an excellent source of protein as well as the disease fighting antioxidants called isoflavones.


To get more inspiration for healthy plant-based recipes please see our new nutrition and recipe book “Life” which is due to come out in 2022.



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