Vegetarian, Vegan, and Gluten-Free Swiss Chard and Tofu Stir-Fry

tofu and Swiss chard
  • Total: 20 mins
  • Prep: 10 mins
  • Cook: 10 mins
  • Yield: about 3-4 servings
Nutritional Guidelines (per serving)
242 Calories
11g Fat
29g Carbs
13g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
Nutrition Facts
Servings: about 3-4 servings
Amount per serving
Calories 242
% Daily Value*
Total Fat 11g 14%
Saturated Fat 2g 8%
Cholesterol 0mg 0%
Sodium 264mg 11%
Total Carbohydrate 29g 11%
Dietary Fiber 8g 29%
Protein 13g
Calcium 207mg 16%
*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.)

Use any kind of Swiss chard you like in this super healthy vitamin and protein-rich vegetable stir-fry recipe. With tofu, mushrooms, and a bit of soy sauce, it's a simple and easy vegetarian and vegan recipe for a basic meal. To make this recipe gluten-free too, simply omit the soy sauce or use a gluten-free tamari.


  • 2 tbsp. olive oil
  • 2 cloves garlic, minced
  • 1/2 (10-ounce block) firm or extra firm tofu (drained and pressed)
  • 1 tsp soy sauce (or gluten-free tamari)
  • 6 to 8 button mushrooms (sliced)
  • 1 large bunch Swiss chard (any kind, chopped)
  • 1/2 tsp. sesame oil
  • 1/4 tsp. sea salt (or to taste)
  • Optional: dash cayenne pepper

Steps to Make It

  1. Gather the ingredients.

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

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

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

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

  6. Heat the mushrooms with the tofu for another minute, then add the chopped Swiss chard.

  7. Drizzle with sesame oil, and stir, then sprinkle with a bit of sea salt and a dash of cayenne pepper.

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


  • Can't find Swiss chard? Try it with Napa cabbage (you'll need to lengthen the cooking time a bit) or even beet greens.
  • Don't throw out those Swiss chard stems! besides adding them to the pot whenever you next make a soup or vegetable broth, Swiss chard stems can also be roasted into a cheesy side dish. Here's how: Roasted Swiss chard stem gratin recipe

Recipe Variations

  • A steaming bowl of a simple miso soup would nicely round out this simple stir-fry.
  • 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 spicier kick, add a touch of hot sauce, such as an Asian sriracha sauce.
  • Toss any leftovers with quinoa and a sesame vinaigrette or a Japanese ginger dressing to turn into an Asian-inspired quinoa salad.

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