Creamy Wild Mushroom Tofu Stew (GF Vegan)

August 29, 2022
I remember I used to make this recipe when I first moved to Budapest. I had a pretty rough time, I lived in the houses of relatives for weeks, commuting for 3–4 hours to work, had 11–13 hour long shifts. I was basically getting my sleep on the train and bus while commuting. Yet I had to take care of my self and food prep for every day, as I couldn't afford eating out or ordering food services.

This dish was a lifesaver then. I used to make huge batches and freeze them for a week.

Tofu contains several anti-inflammatory, antioxidant phyto-chemicals making it a great addition to an anti-inflammatory diet. Tofu is also a good source of ‘complete’ protein—meaning that it has a well balanced amino acid profile—in addition to fiber, potassium, magnesium, iron, copper and manganese. Green beans contain many important nutrients that provide several health benefits—full of antioxidants, including vitamin C, flavonols, quercetin, and kaemferol. Mushrooms are a rich, low calorie source of fiber, protein, and antioxidants.
creamy tofu stew on a white and blue floral plate

Creamy Wild Mushroom Tofu Stew (GF Vegan)

Recipe Type: Hearty Entrees
utensils YIELDS 2 servings
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  • 1 cup rice
  • 1.5 cup water
  • 250 g smoked tofu, cubed
  • 4 tbsp olive oil
  • 1 small onion, diced
  • 150 g wild mushrooms, sliced
  • 150 g fresh or frozen green beans
  • to taste Himalaya rock salt
  • 1/2 tsp freshly ground pepper mix (rose, lemon, black, white and/or cayenne)
  • veggie broth
  • 1/2 tsp thyme
  • 1 tbs dijon mustard
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1. Start by preparing the rice as per package instructions. I like to make sticky rice, for that I use 1 cup rice and cook it in 1.5 cup water or veggie broth. IF you’d like non-sticky rice, heat up 2 tbsp olive oil in a pan, add the rice and stir until each grain is coated with oil, then pour in the liquid, let it boil then reduce the heat to minimum to cook off water.

2. While the rice is cooking you have time to prepare the stew. Heat up 2 tbs oil in a bigger pot over medium-high heat.

3. Sauté the diced onion until translucent, add in diced tofu and fry until the sides become crisp.

4. Then mix in mushrooms and green beans. Season with salt. If you used frozen bean, cook until beans defrost, otherwise until mushrooms start to release water. (They release water more easily if you salt them.)

5. The water released by mushrooms and the tofu should be enough to make a stew base but if not, you can add a few tablespoons of veggie broth to make it to your liking.

6. Season with pepper, thyme and stir in mustard.


Imola is a Hatha and Ashtanga yoga teacher, tree planter and writer and editor of Raised by the Wolf, an online magazine for Wild Women, with a passion for exploring and life outdoors. Originally from Hungary but currently planting trees and rewilding the enchanting forests of France. Hop over to RBTW magazine, and blog and follow her on Instagram @yogiraisedbythewolf


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