Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Firm tofu, cubed | 340 g | Sweet, Astringent · Cooling |
 White mushrooms, sliced | 360 g | Sweet, Astringent · Cooling |
 Spring onion, sliced | 60 g | Pungent, Sweet · Heating |
 Sesame oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Fresh ginger, julienned | 8 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 80 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cut the cubed firm tofu and sliced white mushrooms into small, even pieces and keep them close to the stove.
- Heat the sesame oil in a wide pan and cook the ginger until aromatic.
- Add the ingredients in order from firmest to softest, tossing after each addition.
- Sprinkle in the water and rock salt with the sliced spring onion; cover for three minutes.
- Uncover and toss over lively heat until tender-crisp and glossy, then serve immediately.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original East or Southeast Asian stir-fry adaptation)
Tofu Mushroom Stir-Fry is quickly cooked but served hot, with vegetables kept tender rather than raw. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Tofu Mushroom Stir-Fry
| Nutrient | Per 100g | Per Serving (1 serving (217g)) |
|---|---|---|
| Energy (Calories) | 89 kcal | 193 kcal |
| Protein | 8.4 g | 18.3 g |
| Total Carbohydrates | 2.6 g | 5.6 g |
| Dietary Fiber | 2.4 g | 5.2 g |
| Total Sugars | 0.2 g | 0.5 g |
| Total Fat | 5.7 g | 12.3 g |
| Calcium | 280.0 mg | 609.1 mg |
| Iron | 1.27 mg | 2.76 mg |
| Magnesium | 32.1 mg | 69.8 mg |
| Phosphorus | 113.2 mg | 246.1 mg |
| Potassium | 247 mg | 537 mg |
| Sodium | 188 mg | 410 mg |
| Zinc | 0.71 mg | 1.55 mg |
| Copper | 0.19 mg | 0.42 mg |
| Manganese | 0.54 mg | 1.17 mg |
| Selenium | 6.8 µg | 14.9 µg |
| Vitamin C | 1.4 mg | 3.1 mg |
| Vitamin A (RAE) | 3.4 µg | 7.5 µg |
| Vitamin E | 0.07 mg | 0.16 mg |
| Vitamin K | 19.7 µg | 42.9 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.15 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.13 mg |
| Niacin (Vitamin B3) | 0.47 mg | 1.03 mg |
| Vitamin B6 | 0.09 mg | 0.20 mg |
| Folate (DFE) | 15.8 µg | 34.5 µg |
| Choline | 0.7 mg | 1.4 mg |
