WIAW & Tofu Mushroom Stroganoff Recipe

Are you searching for a Tofu Mushroom Stroganoff Recipe? If yes, read on. But before that…

Hey everybody. It’s that time of the week again, time to share my “What I Ate Wednesday”. Curious what other people are eating? Hop on over to Peas & Crayons and see the link-up party. You can find all kinds of other cool blogs and yummy eats.


Without further ado, here’s this pumping mama’s gluten-free, vegan eats for the day, followed by a recipe for one of my favourite meals right now: “Tofu Mushroom Stroganoff”.

english muffin honey

5:00 AM Just woke up snack: 1 Food For Life Gluten-Free
English Muffin with Earth Balance Butter and honey.

Workout: 1 hour of yoga with 10 Minute Solutions: Yoga

chocolate ice cream

7:30 AM Breakfast: Chocolate Ice Cream Smoothie

cacao powder
What makes this chocolate ice cream smoothie
so “chocolatey”? This amazing raw cacao powder!

Aside from awesome chocolate flavour, it’s packed full of nutrients and antioxidants like iron and magnesium, as well 4g of fibre, 3g of protein, and 0g of sugar (in a 2.5 Tbs serving…about how much I use for this smoothie.) I highly recommend you give it a try…you won’t regret it!

9:15 AM First Morning Snack: Peanut & Jelly Larabar


0:30 AM 2nd Morning snack: Gluten-free, vegan pancakes
from Cinnamon Quill with Maple Agave Nectar.


11:30 3rd Morning Snack: 1 banana

cinicnnati chili
12:30 PM Lunch: Vegan Chili and Pasta, inspired by
“Cincinnati Suburb Chili” from Vegan on the Cheap
by Robin Robertson (pinto beans, TVP, tomatoes,
spices with Tinkyada rice spaghetti noodles,
topped with fresh onions)


2:15 1st Afternoon Snack: 1 organic orange

sweet chili chips3:15 2nd Afternoon snack: “Simply Sprouted Way
Better Snacks: Simply So Sweet Chili Tortilla Chips”green grape juice smoothie

5:00 PM 3rd Afternoon Snack:
” Grape Juice Green Smoothie”

tofu mushroom

6:00 PM Dinner: Tofu Mushroom Stroganoff over Tinkyada
rice noodles…one of our favourite dinners right now; see recipe below!

chocolate avocado pudding
Dessert: Chocolate Avocado Pudding from Oh She Glows

Now I said this was one of OUR favourite meals right now, and I mean a favourite for everyone…including Avery! Don’t just take my word for it; see below…

kid 1
“Mmmm, Stroganoff.”

kid 2
I call this her “Tofu Hold”…she just wraps her hand around
the tofu and sticks her whole fist in her mouth.kid 3

Favourite Dinner Activity #1: Touching her pointer finger
to Dad’s, and we say, “Bing!”

kid 4
Favourite Dinner Activity #2: High-fives!

kid 5

Someone’s done with dinner…
that bib’s coming off!

After dinner was done…or Avery decided dinner was done, we took advantage of the extra hour of daylight (thank you, Daylight’s Savings Time!) and went for a walk.

“Are you guys ready yet?”

We loaded up our wagon with a blanket, a skateboard, and a baby that loves her “diva sunglasses”.

“It’s walk time, guys.”

outting image
At times, Brandon would pull Avery
in the wagon while riding his skateboard.
She didn’t seem to mind one bit! ( :

with mom
I did some pulling myself, but I probably wasn’t quite
as entertaining.

Okay, now onto that recipe! Who doesn’t love a good stroganoff? This recipe, along with many of my favourites, reminds me of my pre-vegan days, when I could dig into a comforting bowl of meaty, creamy stroganoff. But things are different now, meat has been swapped for tofu, and sour cream has been swapped for vegan sour cream…oh, and some mushrooms were added for good measure as well—the result: one awesome gluten-free, vegan stroganoff.

tofu mushroom

Tofu Mushroom Stroganoff Recipe 

Modified from “Tofu Stroganoff” from 125 Gluten-Free Vegetarian Recipes by Carol Fenster

1 pkg. of extra firm tofu (drain or press the extra water out, as I did here)
1 yellow onion
1- 8oz pkg. mushrooms (I use baby portabella)
2 Tbs. ketchup
2 Tbs. Braggs Liquid Aminos or soy sauce
2 tsp. mustard powder
1/2 tsp. salt
1 1/2 cups water + 1 1/2 tsp. broth powder (or 1 1/2 cups vegetable broth)
2 Tbs. brown rice flour
1 cup vegan sour cream (I use Tofutti)
salt and pepper

Steps for the Tofu Mushroom Stroganoff Recipe:

Preheat oven to 375 degrees. You’ll need a baking sheet or pan for the tofu. Mine is 9 x 13″.

Ingredient group shot…which reminds me I’m almost out of
ketchup and Braggs Liquid Aminos…lovely.

chop onion
1. Chop the onion into small pieces

Chop the entire package of mushrooms
2. Chop the entire package of mushrooms into as big
or as little of pieces as you like.

big stock
3. In a big stockpot, boil some water for the noodles.
Once boiling, add the noodles and cook until they reach the desired softness.

Drain the noodles
4. Drain the noodles and allow them to cool.

onions and mushrooms
5. Now that we’ve crossed the noodles off the To-Do List,
it’s onto the mushrooms and onions. In the same stockpot,
you used for the noodles, turn the heat to Medium-High
and add the onions and mushrooms. You can add some
oil if needed. Saute them for about 5-6 minutes.

ketchup, Braggs, and mustard powder
6. Now add the ketchup, Braggs, and mustard powder.

vegetable broth
7. Next up is the vegetable broth. Instead of traditional vegetable
broth, I use this powdered broth and add 1 tsp. of it to 1 cup
of water and stir it up. I then pour it into the onion/mushroom

8. Next, bring this mixture to a boil and then reduce it to a simmer.

cover it
Then cover it with a lid and cook for 30 minutes.

Tofu Time

9. Tofu Time. Remove tofu from the press or drain water
from it as best you can. To chop it, I like to cut it into
wide rectangles first. Then I take each rectangle
and cut it into about 4-5 small
rectangle chunks.

10. Next sprinkle 1-2 tsp. of cumin onto the tofu and rub
it in with your hands.

dip the tofu
11. In a small bowl or container, add about 1-2 Tbs. of oil and
lightly dip the tofu in before placing it on the pan.

12. Place tofu on a baking sheet or pan. I used a 9 x 13 pan.
Place in the oven at 375 degrees for 30 minutes.

Remove the tofu
13. Remove the tofu after 15 minutes and with a fork,
“shuffle” the tofu around.
Place the tofu back in the oven for another 15 minutes.

brown rice flour
14. After the mushroom/onion mixture has simmered for 30
minutes, combine 2 Tbs. brown rice flour with 1/2
water or vegetable broth and whisk together.
Then add to the mushroom mixture.


sour crean

15. Next, add 1 cup of vegan sour cream.

Stir to combine.

stir in the tofu
16. Now stir in the tofu so it can absorb some of the
creamy mushroom flavour.

17. If it’s been a while since you made the noodles, add some
water to “revive” them a bit before serving. You could
reheat them again if you needed, but mine are usually fine.


To serve, scoop some noodles into a bowl.

stroganoff sauce
Now add the tofu/mushroom stroganoff sauce and enjoy!

tofu mushroom

Hope you like the stroganoff! See you next week.

This post was recently linked up to “Healthy Vegan Fridays”, which you can find on any of these three blogs: Everyday Vegan Girl, Veggie Nook, and Carrie On Vegan. So get your “vegan on” and check out some of these great recipes!

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