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You are here: Home / Main Dishes-Vegetarian / Mu Shu Vegetables with Tofu Meatless Monday

Mu Shu Vegetables with Tofu Meatless Monday

02/25/2019 by Deborah Brooks

Thanks for joining Sarah and me for Meatless Monday today. Admittedly, I am not usually a big fan of Chinese food. The reason for this is that the restaurant versions are normally loaded with sodium and sugar. I made it my mission to try to create a tasty and healthier option. This Mu Shu Vegetables with Tofu is a better than take out weeknight option.

Mu Shu vegetables with tofu

Mu Shu Vegetables with Tofu

My goal for this Mu Shu Vegetables with Tofu was to reduce the sodium and sugar found in a traditional prep while still having a tasty recipe. I have been paying more attention to sodium content in foods lately and wow it’s surprising how much is in everything!

Mu shu vegetables with tofu

I took traditional Hoisin sauce and diluted it with some water and rice vinegar. Adding in some garlic and ginger paste with a splash of chili paste gave me the flavor profile I was looking for. Once I started looking at sodium content in foods, I was really surprised by how much was in everything. I’ve been making a real effort to reduce it where ever I can.

Mu Shu Vegetables with tofu

Using pre-shredded red cabbage and broccoli slaw cuts down to prep time and makes this Mu Shu Vegetables with Tofu an easy to prepare weeknight meal for the whole family. Small flour tortillas are the perfect and easy sub for a traditional Chinese pancake. (Use a gf option is desired)

Better and healthier than #TakeOut #MeatlessMonday #GoodEats #MuShu For you

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Tell me-Do you have favorite take out meals that you have tried to make healthier yourself? Do you pay attention to sodium contents in your foods?

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Mu Shu Vegetables with Tofu Meatless Monday

Category: Appetizers/Snacks, Gluten Free, Main Dishes-Vegetarian, Meatless Monday, Recipes

Servings: 4

Mu Shu vegetables with tofu

Ingredients

  • For the sauce:
  • 1/4 C hoisin sauce
  • 1/4 C warm water
  • 3 Tbl rice vinegar
  • 1/2 Tsp ginger paste
  • 1-2 garlic cloves minced
  • optional: 1 tbl Chili paste
  • For the Mu Shu:
  • 8 oz block of firm tofu (drained)-sliced into strips
  • 6 oz bag of broccoli slaw
  • 6 oz bag of shredded red cabbage
  • 2 Cups of sliced Shitake mushrooms
  • 1 tsp Chinese 5 spice powder
  • olive oil
  • serve with:
  • plum sauce
  • small flour tortillas

Instructions

  1. whisk together all sauce ingredients in a small bowl set aside
  2. Place tofu In a medium bowl
  3. generously coat with olive oil and 5 spice seasoning
  4. Heat a large skillet with olive oil to medium high
  5. Add in tofu and saute for 10 m until browned on both sides
  6. Add in mushrooms saute for another 5 min
  7. Add in slaw and cabbage and combine
  8. Drizzle on marinade to coat
  9. Serve with plum sauce and small tortillas
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https://confessionsofamotherrunner.com/2019/02/25/mu-shu-vegetables-with-tofu-meatless-monday/

Mu Shu Vegetables and Tofu
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Filed Under: Appetizers/Snacks, Gluten Free, Main Dishes-Vegetarian, Meatless Monday, Recipes Tagged With: GF, meatless Monday, Mu Shu, take out, Tofu, Vegan, vegetables

Meet Deborah

Hi I'm Deborah! I spend my days successfully raising a husband & 2 teens in the VA/DC area. I am a lover of all things running & fitness. As a life long vegetarian, I've always been passionate about healthy living & exercise. Looking for partners in crime, I started my own chapter of Moms Run This Town (MRTT) which has grown to over 700 members. I've met so many amazing women who inspire me daily to keep moving forward. You can usually find me running with my crew and training for the next crazy adventure they talked me into. I love to keep up to date on new running & fitness trends. I definitely choose my running gear based on color and love to express my fashion sense while exercising.

Comments

  1. Patrick@looneyforfood.com says

    02/25/2019 at 4:54 am

    I used to make Mu Shy Veggies with scallion pancakes all the time! This looks so great and now I may have to revisit my past obsession with it.

    • Deborah Brooks says

      02/25/2019 at 8:36 am

      Well don’t let me stop you!

  2. Maureen @ Maureen Gets Real says

    02/25/2019 at 7:28 am

    Such a simple recipe. Sodium is in so much food, it’s crazy! I love trying to reduce it when possible.
    Maureen @ Maureen Gets Real recently posted…New Jersey Marathon Training Week 4My Profile

    • Deborah Brooks says

      02/25/2019 at 8:38 am

      It can be quite challenging for sure

  3. Kim G says

    02/25/2019 at 7:53 am

    This looks great! I love that you always find a way to make traditional recipes healthier 🙂

    • Deborah Brooks says

      02/25/2019 at 8:40 am

      Thanks Kim!

  4. De Bolton says

    02/25/2019 at 8:07 am

    This looks so good! I may need to swap the protein (I don’t do soy) but I am definitely going to give this a try. I’ve never had Mo Fu but I am really curious to try it sounds amazing. Thanks for the meal motivation!

    • Deborah Brooks says

      02/25/2019 at 9:06 am

      Thanks and yes would work with chicken or seafood as well instead of tofu

  5. Wendy says

    02/25/2019 at 9:00 am

    Oh, this sounds fabulous!

    • Deborah Brooks says

      02/25/2019 at 9:06 am

      Thanks Wendy! Hope you give it a try

  6. Chelsea says

    02/25/2019 at 11:37 am

    YUM!! I LOVE your recipes, Deborah!! This one looks super delicious!!

    • Deborah Brooks says

      02/25/2019 at 2:15 pm

      Well thanks so much hope you try it out sometime

  7. Jenn says

    02/25/2019 at 12:05 pm

    This looks so good! Of course, it’s lunchtime and now I wish I had all these ingredients because I’m starving!

    • Deborah Brooks says

      02/25/2019 at 2:16 pm

      Thanks it’s definitely and easy one to stir up

  8. mary says

    02/25/2019 at 1:28 pm

    sounds great! I love mushrooms, they”re a perfect meat substitute aren’t they! have a great week

    • Deborah Brooks says

      02/25/2019 at 2:21 pm

      Yes I love to use mushrooms to get that heartier meaty taste. Thanks for checking it out

  9. Kimberly Hatting says

    02/25/2019 at 2:05 pm

    Very creative, and colorful (you know I’m all about color). I have not made much Chinese food on my own….I do the convenient takeout LOL (my bad)

    • Deborah Brooks says

      02/25/2019 at 2:28 pm

      I don’t make too much Chinese food either but I may start these were easy

  10. Jenny Albertson says

    02/25/2019 at 2:10 pm

    I really don’t pay much attention to sodium. I try to have enough flavor in my recipes that I don’t need to add extra salt or anything.

    • Deborah Brooks says

      02/25/2019 at 2:29 pm

      I love all of the spicy flavors and seasonings and I try to avoid adding salt when I can

  11. Sandra D Laflamme says

    02/25/2019 at 2:11 pm

    You always have the best recipes! I know I would love this one as I love Moo-shu pork!
    Sandra D Laflamme recently posted…Why is it so hard to commit? Rambling thoughts about racing and training.My Profile

    • Deborah Brooks says

      02/25/2019 at 2:32 pm

      Thanks hope you give it a try sometime

  12. Anna @ Piper's Run says

    02/25/2019 at 2:20 pm

    Looks so good! You ALWAYS have amazing photos with your recipes!
    Anna @ Piper’s Run recently posted…Running, What RunningMy Profile

    • Deborah Brooks says

      02/25/2019 at 3:28 pm

      Thanks so much!

  13. Julie @ Running in a Skirt says

    02/25/2019 at 2:39 pm

    This looks so good! You are right about sodium too- it’s scary! I probably need to be more careful too.

    • Deborah Brooks says

      02/25/2019 at 3:27 pm

      It is in everything!

  14. Abbey Sharp says

    02/25/2019 at 4:46 pm

    What a fun taco recipe! Perfect for meatless monday!

    • Deborah Brooks says

      02/25/2019 at 8:19 pm

      Thanks!

  15. Coco says

    02/25/2019 at 7:11 pm

    This looks really good! I remember a time when mu shu chicken was my husband’s favorite thing to get at a Chinese restaurant. The small flour tortillas are a great idea.
    Coco recently posted…Holiday, Rest Day, Snow Day — Oh My!My Profile

    • Deborah Brooks says

      02/25/2019 at 8:20 pm

      well maybe you could get him to eat this version!

  16. Emily @Sinful Nutrition says

    02/25/2019 at 7:41 pm

    This sounds like such a delicious recipe! Always looking for new tofu ideas!

    • Deborah Brooks says

      02/25/2019 at 8:20 pm

      me too! Hope you give it a try

  17. Amy Gorin says

    02/25/2019 at 8:23 pm

    That looks and sounds delicious! I may have to try it!
    Amy Gorin recently posted…Egg-and-Veggie-Topped Hummus Toast with Radish and DillMy Profile

    • Deborah Brooks says

      02/25/2019 at 8:48 pm

      really hope you do!

  18. The Accidental Marathoner says

    02/25/2019 at 8:31 pm

    Alright, my husband just mentioned getting Chinese take-out for dinner but now you have me thinking twice about that! You are so creative with all of your recipes!

    • Deborah Brooks says

      02/25/2019 at 8:48 pm

      Thanks! Can’t wait to cook for you all when you are here

  19. Sarah says

    02/25/2019 at 9:18 pm

    Yum! Love all the crunchy veggies and slaw addition. Good thing tomorrow is Taco Tuesday!

    • Deborah Brooks says

      02/26/2019 at 8:14 am

      yes it’s a two fer for sure 🙂

  20. Sonali- The Foodie Physician says

    02/25/2019 at 9:50 pm

    Yes! I make a healthier version of fried rice. Instead of white rice, I use nutrient-packed quinoa and add lots of veggies. Your Mu Shu recipe sounds delicious!

    • Deborah Brooks says

      02/26/2019 at 8:17 am

      I do a quinoa fried rice as well it’s tasty with the Asian spices. Thanks for checking out my recipe hope you give it a try

  21. Michelle @ Running with Attitude says

    02/25/2019 at 10:19 pm

    This looks really good! I love Chinese take out but the sodium levels really concern me – nice to see this healthy alternative!

    • Deborah Brooks says

      02/26/2019 at 8:20 am

      Yes you do have to be mindful of all that sodium hidden in everything

  22. Angela Cardamone @marathonsandmotivation.com says

    02/26/2019 at 10:41 am

    Yum, this looks so delicious! I am adding it to my Meatless Monday dinner ideas!!

    • Deborah Brooks says

      02/26/2019 at 12:40 pm

      Thanks so much hope you all enjoy it

  23. Chaitali says

    02/26/2019 at 11:35 am

    Sounds delicious! I agree, I’m often surprised how much sodium is in restaurant meals. Burrito bowls are another easy one to make at home and so much less sodium that way.

    • Deborah Brooks says

      02/26/2019 at 12:40 pm

      Yes so much healthier to make at home and pretty easy for both

  24. Nicole @ Foodie Loves Fitness says

    02/26/2019 at 12:28 pm

    I’m picky about Chinese food too. There’s this vegan Chinese place in my college town of Montclair, NJ, that makes AWESOME food with none of the usual nutritional downsides of Chinese food – MSG, sodium, etc. I love it so much, it’s kind of ruined any other Chinese food for me!
    Nicole @ Foodie Loves Fitness recently posted…5 Easy Meatless Monday Dinner Ideas I Make OftenMy Profile

    • Deborah Brooks says

      02/26/2019 at 12:41 pm

      Ha ha yes I can see how that might happen! I think we must have been commenting on each other’s blogs at the exact same time 🙂

  25. dixya @food, pleasure, and health says

    02/26/2019 at 4:57 pm

    i have never made mu shu vegetables but now im tempted to give it a try.

    • Deborah Brooks says

      02/26/2019 at 7:54 pm

      It is so easy you have to try it

  26. Akaleistar says

    02/26/2019 at 5:29 pm

    That looks like it would be great for lunch!
    Akaleistar recently posted…Vacation EssentialsMy Profile

    • Deborah Brooks says

      02/26/2019 at 7:54 pm

      I had it for lunch and dinner it was yum

  27. Farrah says

    03/01/2019 at 2:53 pm

    That was one of my favorite dishes to order at Chinese restaurants when I was a kid! I haven’t had it in ages and this looks super good!

    • Deborah Brooks says

      03/01/2019 at 3:25 pm

      I just had a craving for it! Hope you give it a try

  28. Marcus says

    03/02/2019 at 11:05 am

    Looks awesome!

    I completely agree that the “westernized” Chinese restaurant food is loaded with sugar and salt, and if possible even more oily than the real version haha.

    For me, the problems with Chinese food has always been too much fat and carbs and too little protein. I have been living in Beijing for 3 years by the way 🙂
    Marcus recently posted…Kinobody Greek God Review + My TransformationMy Profile

    • Deborah Brooks says

      03/02/2019 at 1:40 pm

      OH wow that’s exciting to get live in China. I bet the food is so different there!

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Hi, I’m Deborah

Successfully raising a husband & 2 teens in the VA/DC area. I am a lover of all things running & fitness. As a life long vegetarian, I’ve always been passionate about healthy living & exercise. Looking for partners in crime, I started my own chapter of Moms Run This Town (MRTT) which has grown to over 700 members. I’ve met so many amazing women who inspire me daily to keep moving forward. You can usually find me running with my crew and training for the next crazy adventure they talked me into.
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Hi, I’m Deborah

Hi I'm Deborah! I spend my days successfully raising a husband & 2 teens in the VA/DC area. I am a lover of all things running & fitness. As a life long vegetarian, I've always been passionate about healthy living & exercise. Looking for partners in crime, I started my own chapter of Moms Run This Town (MRTT) which has grown to over 700 members. I've met so many amazing women who inspire me daily to keep moving forward. You can usually find me running with my crew and training for the next crazy adventure they talked me into. Read More…

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