Shrimp, Mushroom and Tofu Stir-fry

Why people make this dish

Mushrooms are one of those ingredients that make even a very simple broth taste rich and satisfying — they contain natural glutamate-like compounds (including aspartic acid, glutamic acid and glycine) that provide deep umami flavour without any additives. In Cantonese home cooking, mushrooms are considered a versatile ingredient that pairs equally well with meat and with vegetables. This particular stir-fry combines mushrooms with firm tofu and fresh shrimp for a dish that is low in fat, protein-rich and easy to digest. Bro Niu particularly enjoys it as a weeknight dish — quick, flavourful and suitable for the whole family, including those managing weight, high blood sugar, high cholesterol or a sluggish appetite.

A word of caution from Bro Niu: wild mushrooms growing in parks or the countryside should never be collected for eating. Wild mushrooms that carry toxins often look almost identical to safe varieties sold in markets, and cooking does not destroy their poison. Please only use mushrooms from a trusted shop or market stall.

Who it suits / who should be cautious

• Suitable for most adults, including those who are overweight or managing elevated blood sugar, blood pressure or blood lipids.
• Good for people with a weak or poor appetite as a gentle, easy-to-digest protein dish.
• Those with a shellfish allergy should omit the shrimp and increase the tofu or mushrooms instead.

Why these ingredients (the food-therapy logic)

• Fresh mushrooms (mo gu): Contain natural umami compounds and beta-glucans; traditionally valued for strengthening the spleen and stomach and supporting immunity.
• Fresh shrimp (xia ren): A lean, high-quality protein; traditionally associated with tonifying the kidneys and supporting yang qi.
• Firm tofu (dou fu): Made from soy; traditionally regarded as clearing heat, generating fluids and being easy on the digestive system.
• Green peas / edamame (qing dou): Add fibre and a gentle sweetness; traditionally associated with supporting spleen and stomach function.

Ingredients (2–3 servings)

Ingredient	Amount	Notes
Fresh shelled shrimp	~150 g	Lightly marinated (see step 1)
Fresh button mushrooms	6 caps	Rinsed and sliced
Green peas or edamame	1 tablespoon	Rinsed
Firm tofu	1 block	Blanched in salted water, then sliced
Garlic, minced	To taste
Ginger, minced	To taste
Spring onion sections	To taste
Oyster sauce, salt, sugar, white pepper	To taste	For seasoning
Cornstarch solution	A little	For thickening
Shaoxing wine	A splash

Method

1. Lightly marinate the shrimp with a little salt, white pepper and cornstarch; set aside. Rinse and slice the mushrooms. Rinse the peas or edamame. Blanch the tofu in salted boiling water, drain and cut into slices.
2. Heat a little oil in a wok. Pan-fry the tofu slices until golden on both sides. Remove and set aside.
3. Add a little more oil to the wok. Stir-fry the minced garlic and ginger until fragrant. Add the peas and mushroom slices and stir-fry until fragrant. Add the shrimp and stir-fry until just cooked through. Splash in the Shaoxing wine.
4. Season with oyster sauce, salt, sugar and white pepper.
5. Return the tofu to the wok. Add a thin cornstarch glaze, scatter over the spring onion sections and toss everything together. Plate and serve immediately.

Bro Niu’s tips

When buying mushrooms, look for caps that are firm, intact and have no slimy coating or off smell. If you notice sliminess or an unusual odour after purchase, discard immediately — do not cook or taste them. Store mushrooms unwashed in a paper bag in the refrigerator and use within 2–3 days.

Community questions answered (selected)

• Q (Ng): My father (age 75) has been coughing for three months — a tickly throat cough with a little white phlegm. His appetite has also become poor. What can help? Bro Niu: You can try: fa xia 3 qian, fu ling 3 qian, bai zhu 3 qian, chen pi 2 qian, chrysanthemum 2 qian (added at the end), gan cao 1 qian — simmer in 5 bowls of water down to 2 bowls. Add the chrysanthemum in the last few minutes. Take 3 doses. If the phlegm clears and the cough improves, follow up with a four-herb pork rib soup (si shen tang) to strengthen the spleen.

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Published September 15, 2020 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.