Mushrooms and Wheatberries Stir-Fry with Tofu and Microgreens Recipe
A flavorful and hearty dish combining earthy mushrooms and nutty wheat berries, enhanced with aromatic spices and a savory soy-mirin glaze. Perfect as a nutritious main or a satisfying side, this recipe features optional baked tofu for added protein and freshness from scallions and herbs.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings
- Category: Main Dish
- Method: Stovetop
- Cuisine: Asian-inspired
- Diet: Vegan
Ingredients
Vegetables and Protein
- 2 cups mixed mushrooms, sliced
- 1 shallot, minced
- 2 garlic cloves, minced
- 1 cup baked tofu, chopped (optional)
- ¼ cup scallions, chopped
- handful of microgreens or fresh herbs of your choice
Grains
- 1 cup cooked wheat berries
Seasonings and Sauces
- 1 tablespoon olive oil
- 1 tablespoon soy sauce or tamari (plus more for seasoning)
- ½ teaspoon Chinese 5 spice powder
- about 2 tablespoons mirin
- drizzle of honey (approximately 1 teaspoon)
Instructions
- Heat the oil and soften shallots: Warm a large skillet over medium-high heat and add 1 tablespoon of olive oil. When the oil is hot, add the minced shallots and cook until they are slightly soft, about 1 minute.
- Cook mushrooms with soy sauce: Add the sliced mushrooms to the skillet and stir to coat them in oil. Pour in a splash of soy sauce and shake the pan gently. Allow the mushrooms to cook, stirring occasionally, until they begin to soften and release their moisture, about 5 to 8 minutes.
- Add garlic and spices: Stir in the minced garlic and ½ teaspoon of Chinese 5 spice powder. Cook briefly to release the aromas.
- Deglaze with mirin: Pour about 2 tablespoons of mirin into the pan, scraping any browned bits off the skillet’s bottom. Reduce the heat to medium-low and continue cooking until mushrooms are very soft. If needed, cook longer to achieve desired tenderness.
- Combine wheat berries, honey, and tofu: Add the cooked wheat berries, a drizzle of honey, and the chopped baked tofu to the pan. Stir thoroughly to combine all ingredients well and heat through.
- Finish with fresh herbs: Remove the skillet from heat and toss in the chopped scallions, microgreens, or fresh herbs. Adjust seasoning with additional soy sauce if desired. Serve warm for best flavor.
Notes
- Use tamari instead of soy sauce for a gluten-free version.
- Cook wheat berries ahead of time to save prep time, or substitute with cooked farro or barley if desired.
- Baked tofu is optional but adds protein and texture; it can be omitted or replaced with another plant-based protein.
- Adjust the amount of mirin and honey to taste, balancing sweetness and acidity.
- This dish pairs well with leafy greens or as a stuffing for roasted vegetables.
