This Italian Stir fry is a tasty Mediterranean alternative to the more traditional Oriental versions. Instead of soy sauce, the base of this Italian Stir fry recipe is made up of chopped tomatoes and balsamic vinegar which gives the vegetables a lovely sweet and sticky flavor.

Italian Stir Fry [Vegan]






Cooking Time




  • 1 teaspoon olive oil
  • 5 button mushrooms, sliced
  • 1 pepper, sliced
  • 1 large handful spinach
  • 1 red onion, thinly sliced
  • 3 1/2 ounces firm tofu, sliced
  • 1 clove garlic, chopped
  • 10 cherry tomatoes, chopped
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 2 tablespoon balsamic vinegar
  • 1/2 courgette, sliced
  • salt and pepper
  • 1 teaspoon tomato purée
  • 1/2 vegetable stock cube
  • 1/4 cup water
  • 1/2 teaspoon sugar

To Serve

  • 1/2 avocado, sliced (optional)
  • Drizzle of extra virgin olive oil
  • Drizzle of glazed balsamic vinegar (optional)
  • Pasta, rice or quinoa


  1. Add the oil to a pan or wok on medium heat. Once heated add the onion and stir until slightly translucent.
  2. Add the garlic and stir until slightly brown. Then add the mushrooms, courgette, tofu and pepper and continue to stir until they start to cook
  3. Stir through all the seasoning, then add the chopped tomatoes and the tomato purée. Dissolve the stock cube in water and add to the hot pan (the water should bubble up.
  4. Add the sugar, spinach and balsamic vinegar and continue to stir until the water evaporates and balsamic vinegar caramelises
  5. Serve with brown rice, brown spaghetti or quinoa. Top with avocado, glazed balsamic vinegar, extra virgin olive oil and a bit of salt and pepper to taste.


This dish was made with a couscous/quinoa mix, but brown rice or even pasta would go well too.


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Nutritional Information

Per Serving: Calories: 477 | Carbs: 80 g | Fat: 10 g | Protein: 28 g | Sodium: 232 mg | Sugar: 19 g Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.