Mushroom-Poached Tofu Over Rice

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This dish comes together quickly and is perfectly warming on a cold night.

Prep and cook time: 20 min. Servings: 2

Gluten Free and Vegan


  • Cooking spray
  • 1 c. shiitake or baby bella mushrooms, stems removed and discarded, caps cut into thin strips
  • 1 in. fresh ginger, sliced
  • 1 cinnamon stick
  • 3 c. low-sodium vegetable stock
  • 1 T. less-sodium soy sauce
  • 4 oz. firm or extra firm tofu, cut into 4 slices
  • 1½ c. cooked brown rice
  • 4 scallions, cut into thin rings


  1. Spray a medium saucepan with cooking spray and place over medium-high heat. Saute the mushrooms until browned and fragrant, about 6 min. Add the ginger, cinnamon, stock and soy sauce to the saucepan. Bring to a boil, and then reduce the heat to a simmer. Simmer for about 10 min. to allow the full aroma of the mushrooms, ginger and cinnamon to flavor the broth.
  2. Gently lower the tofu into the broth, and simmer gently until the tofu is warmed through, about 5 min. Place the brown rice onto two plates and lay the tofu slices over the top. Garnish generously with the scallions. Scoop the mushrooms from the broth and place around the tofu. Spoon the broth over the dish and serve. You may keep the ginger slices and cinnamon with the broth as a lovely garnish, but be advised that you won’t want to eat them—they’ll be a little too pungent and crunchy to nosh on.

Nutrition Information

Per serving: 314 calories (30 from fat), 6 g total fat (0 g saturated fat), 0 mg cholesterol, 242 mg sodium, 57 g carbohydrates, 7 g fiber, 4 g sugar, 23 g protein. Exchanges: 4 starch, ½ vegetable, 3½ protein, 1 fat.

GLUTEN-FREE recipes are prepared without any wheat, barley, rye or triticale. VEGAN recipes are prepared without any animal products including fats, milk or eggs. Check the label on each ingredient to make sure the brand you are using does not contain these items in any form.

All exchange values are approximate. When an optional or additional ingredient is offered, exchange values may change.

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