Tofu & Mushroom Stroganoff


“When I was told she was replacing the beef and sour cream with tofu and yoghurt my immediate reaction was like any other normal person – what the f..lip. While I will say it lacked in a few flavours that I enjoy in stroganoff (MEAT!), it was not as bad as I thought it would be and still has quite a nice kick with the worcestershire sauce and paprika.” – The Big J
Tofu & Mushroom Stroganoff Recipe

We love a good stroganoff in our house, and after years of searching for the perfect recipe, I can attest that this Beef Stroganoff by Julie Goodwin is the best. The only problem is, we’re eating healthier now and although Beef Strog is good for a treat meal, I wanted a recipe that I could work in to our diet with a bit more frequency.

Which leads us to tonight’s dinner – Tofu & Mushroom Stroganoff.

Don’t be fooled by The Big J’s review above. When I told him what I was making for dinner he did enough eye rolling and complaining to make a tantrum-ing teenager sick “It’s not stroganoff without beef and sour cream. Yuk!” Once I got him to try it though, he decided that it was good enough to go back for seconds.

That’s another TOFU WIN for me 🙂



  • 300g firm tofu
  • 250ml vegetable stock
  • 1tbs soy sauce
  • 2 tbs red wine vinegar
  • 1 clove garlic crushed


  • 1 medium onion diced
  • 1tbs olive oil
  • 3 cloves garlic crushed
  • 500g mushrooms thinly sliced
  • 1/2 cup vegetable stock
  • 1/4 cup tomato paste
  • 2 tbs reserved marinade
  • 1 tbs smoked paprika
  • 1 tbs sweet paprika
  • black Pepper
  • Pinch sea salt
  • 1/2 cup greek yoghurt
  • handful of fresh parsley finely chopped
  • Optional extra – 1 tsp worcestershire sauce if you eat fish


Combine marinade ingredients in a bowl. Cut the tofu into 1 cm cubes then add to the marinade and leave for a minimum of 4 hours allowing the tofu to absorb the flavours.

T & M Stroganoff 1

In a large pan or wok, heat the olive oil over medium heat than add the onion and garlic sautéing until soft. Remove the tofu from the marinade (reserving 2 tbs for later in the recipe), add to the onion mixture and cook, stirring until it takes on a golden colour. Add the mushrooms and continue cooking until they have softened.

T & M Stroganoff 2

Next step is to add the stock, paste, reserved marinade, paprika and season with the salt and pepper. Cook for about 5 minutes to heat everything through and allow the tofu to absorb some of those flavours.

Note – you may want to reduce the amount of paprika here as we like a strong paprika flavour. If using it, add the worcestershire sauce at this step.

The final step is to add the yoghurt and about 2/3 of the parsley. Give it a good stir and allow it to heat without boiling then serve. We enjoyed ours with brown rice, a dollop of greek yoghurt and fresh parsley sprinkled on top.

Tofu & Mushroom Stroganoff Recipe

Leave a Comment

Your email address will not be published. Required fields are marked *