Lunch & Dinner Recipes

Veggie Mushroom Stir Fry

by Natalia Moyano, as a part of her Division III project at Hampshire College. 

(2-3 servings)



  •  8 oz. organic firm tofu (cubed)
  • 1 cup baby bella mushrooms (washed, peeled and sliced)
  • 1 cup frozen broccoli
  • 2 cups spinach
  • 2 tsp. fresh ginger (grated)
  • 3 tbsp. low sodium, gluten-free teriyaki sauce
  • 1 tsp. minced garlic
  • turmeric powder
  • olive or peanut oil

Brown Rice

  • ½ cup dry brown rice
  • 1 cup water or vegetable broth
  • 1 spring onion (cut in half)
  • 1 tsp. minced garlic
  • sea salt
  • olive oil
  •  ½ lemon


1. Using a small pot, gently sauté garlic and long onion with a little oil. Add rice, water and salt, and bring to a boil over medium-high heat. Cover the pot and reduce heat to medium-low. Simmer until all water is absorbed and rice is tender (about 40 mins.) Once done, fluff with a fork and add the juice of half of a lemon.

2. For the stir-fry, use a large non-stick frying pan or wok with some peanut or olive oil over medium heat. Begin by sautéing the garlic and the mushrooms, then add the frozen broccoli, tofu, and lastly the spinach. Stir the vegetables constantly and follow by adding the ginger, teriyaki sauce, turmeric, and juice of half of a lemon. After a couple of minutes, set aside.

3. Serve brown rice and stir-fry! Enjoy!