Tofu Mushroom Stroganoff

3.8 of 5 (6)
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 147.4
  • Total Fat: 9.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 231.0 mg
  • Total Carbs: 8.2 g
  • Dietary Fiber: 1.2 g
  • Protein: 9.4 g

View full nutritional breakdown of Tofu Mushroom Stroganoff calories by ingredient
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Number of Servings: 4


    1 small clove garlic, minced
    1/2 small onion, chopped
    1/2 lb. fresh mushrooms, sliced
    1 to 2 T oil
    1/4 t. oregano

    1 1/4 to 2 lbs. tofu
    2 to 3 T. water
    1 T. tamari soy sauce
    1 T. vinegar
    1 small clove garlic, minced
    1/2 t. grated lemon rind
    1/4 to 1/2 t. ground ginger

    2 to 3 C. cooked brown rice
    1 to 2 T. plain yogurt or sour cream
    12 almonds (optional)
    1 T. fresh parsley (optional)


Saute garlic, onion and mushrooms in oil. Mix xauce ingredients in blender or food processor until smooth. (The sauce may be made the day before and stored in the refrigerator, if you wish). Stir sauce and oregano into the mushroom mixture. Heat through.

Serve over brown rice, topped with a teaspoon of yogurt. Garnish with almonds and/or parsley, if desired.

Number of Servings: 4

Recipe submitted by SparkPeople user HILLRUNNER.

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Member Ratings For This Recipe

  • 1 of 1 people found this review helpful
    Note that the rice, sour cream and almonds are not included in the calorie count. - 10/18/11

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  • 1 of 1 people found this review helpful
    Bland and it just made me hungry. Had to get something to eat afterwards. - 10/29/08

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  • I agree with many who said it was too bland. I had increased the onion to a whole med. one, and used a fairly large clove of garlic. I then added 1 heaping tsp of curry powder at the end, that helped. I also stir- fried some vegetables and mixed them in. I won't make this again. - 12/29/15

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  • I eat tofu all the time, but this recipe is quite bland. If I try it again, I'll add a lot more spices. And I'm a bit confused about the calorie count--seems way too low to me, if you have this much rice and tofu. - 1/31/10

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  • This is fabulous! Very filling. To get my veggies in I also threw in some diced zuchinni (3oz.) a few fresh snow peas and 3 tbs. green pepper chopped. It is really great with the low cal. sour cream. I will definitely make this again, and again. - 9/15/09

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