Swiss Chard and Tofu Stir-Fry

Swiss Chard and Tofu Stir-Fry

The Spruce / Diana Chistruga

Prep: 10 mins
Cook: 10 mins
Total: 20 mins
Servings: 3 to 4 servings
Nutrition Facts (per serving)
114 Calories
9g Fat
4g Carbs
5g Protein
Show Full Nutrition Label Hide Full Nutrition Label
Nutrition Facts
Servings: 3 to 4
Amount per serving
Calories 114
% Daily Value*
Total Fat 9g 12%
Saturated Fat 1g 7%
Cholesterol 0mg 0%
Sodium 297mg 13%
Total Carbohydrate 4g 2%
Dietary Fiber 2g 7%
Total Sugars 1g
Protein 5g
Vitamin C 9mg 47%
Calcium 130mg 10%
Iron 2mg 13%
Potassium 393mg 8%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Stir-fries are a great way to get a healthy meal on the table that the whole family will love. And when you need to satisfy a vegetarian, vegan, or even a family member that is gluten free, a vegetable and tofu stir-fry is a tasty solution. With Swiss chard, tofu, mushrooms, and a bit of soy sauce or tamari, this recipe is a simple but delicious meal that is quick to put together. And, you can feel good about serving this vitamin- and protein-rich vegetable stir-fry as chard has more fiber, protein, calcium, and fiber than kale. This tofu and vegetable stir-fry is great over brown rice; serve a steaming bowl of miso soup to round out the meal.


  • 2 tablespoons olive oil

  • 2 cloves garlic, minced

  • 1/2 block (10 ounces) firm or extra firm tofu (drained, pressed, and cut into cubes)

  • 1 teaspoon soy sauce or tamari

  • 6 to 8 button mushrooms (sliced)

  • 1 large bunch Swiss chard (stemmed and leaves chopped)

  • 1/2 teaspoon sesame oil

  • 1/4 teaspoon sea salt (or to taste)

  • Dash of cayenne pepper

Steps to Make It

  1. Gather the ingredients.

    Swiss Chard and Tofu Stir-Fry ingredients

    The Spruce / Diana Chistruga

  2. Heat the olive oil in a large skillet over medium heat.

    olive oil in a skillet

    The Spruce / Diana Chistruga

  3. Add the garlic and heat for just a minute or two, until lightly browned.

    garlic in a skillet

    The Spruce / Diana Chistruga

  4. Add the cubed tofu and cook until lightly golden brown on all sides, stirring occasionally as needed.

    tofu and garlic in a skillet

    The Spruce / Diana Chistruga

  5. Once the tofu is almost cooked, add a splash of soy sauce or tamari, stirring to coat the tofu well.

    tofu and garlic in a skillet with soy sauce

    The Spruce / Diana Chistruga

  6. Add the mushrooms and cook with the tofu for another minute.

    mushrooms and tofu in a skillet

    The Spruce / Diana Chistruga

  7. Add the chopped Swiss chard. Drizzle with the sesame oil and stir.

    Swiss Chard in a skillet with tofu and mushrooms

    The Spruce / Diana Chistruga

  8. Sprinkle with a bit of sea salt and a dash of cayenne pepper.

    salt and cayenne pepper added to Swiss Chard and tofu in the skillet

    The Spruce / Diana Chistruga

  9. Allow the Swiss chard to cook down just a bit, until slightly wilted but still tender, rather than soft.

    Swiss Chard, mushrooms and tofu in a skillet

    The Spruce / Diana Chistruga

  10. Serve immediately over brown rice and enjoy.

    Swiss Chard and Tofu Stir-Fry over rice

    The Spruce / Diana Chistruga


  • If Swiss chard isn't available, you can substitute spinach or kale, as well as Napa cabbage (you'll need to lengthen the cooking time a bit) or even beet greens.
  • Don't throw out the Swiss chard stems—add them in your next batch of soup or vegetable broth, or roast the Swiss chard stems for a delicious side dish.

Recipe Variations

  • Instead of pairing this stir-fry with rice, add a bit more sesame oil and soy sauce and toss with cooked Asian noodles. Try rice noodles, udon noodles, or soba noodles.
  • For a spicy kick, add a touch of hot sauce, such as an Asian sriracha sauce.
  • Toss any leftovers with quinoa to turn the stir-fry into an Asian-inspired quinoa salad. Drizzle with a sesame vinaigrette or a Japanese ginger dressing for added moisture and flavor.

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