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Sesame Ginger Mushrooms with Tofu and Charred Broccoli

by Precision Nutrition on Saturday 20 May 2017


Mushrooms are one of the few unfortified food sources of vitamin D.

They’re also a good source of the B vitamins including niacin, riboflavin, and pantothenic acid as well as minerals like selenium and potassium. 

One cup of sliced white mushrooms contains about 15 calories, 2g of protein, 1g of fibre, and 2g total carbohydrates. 

Meaty rich mushrooms give a big dose of flavor in this recipe with the addition of asian inspired ingredients, while the broccoli and coriander keep things super fresh and light. Great for a quick midweek dinner, and bring the leftovers for lunch!


200g  mushrooms (shitake, oyster, or maitake)  
1 tbsp  sesame seeds  
80g  tofu, cut into 1/2" cubes 
1/2  small onion, sliced  
1 tbsp  ginger, chopped  
1 clove  garlic, sliced  
2 cups  broccoli florets  
1/3 cup  coriander, chopped  
1 tbsp  tamari soy sauce  
1 tbsp  rice vinegar  
2 tsp  sesame oil 
2 tsp  olive oil  
salt to taste



Prep Time: 20 minutes   Cook Time: 20 minutes   Servings: 4 side portions 

Combine the mushrooms, tofu, rice vinegar, sesame oil, and tamari in a bowl and mix to combine.

In a large wok or frying pan, toast the sesame seeds on high heat until they turn golden brown and fragrant, about 5 minutes. Remove seeds to a small bowl, and return the pan to high heat. Add the mushroom mix to the pan, spreading them out into an even layer as much as possible.

Add the olive oil, onion, garlic, and ginger. Stir once every minute or so, until mushrooms and tofu caramelise and darken, about 10 minutes. 

Remove from the pan into a bowl and add the broccoli florets in a single layer on the bottom of the pan. Cook on high heat until the broccoli gets charred and is cooked about halfway through.

Mix with the mushroom mixture, toss in the coriander, and garnish with the toasted sesame seeds and salt to taste.


*Recipe from our friends at Precision Nutrition.

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