Chinese Celery with Tofu and Shiitake: A Fiber-Rich Stir-Fry
If you’ve never tried Chinese celery in a stir-fry, this is a great place to start. This simple dish combines crisp Chinese celery, savory shiitake mushrooms, baked tofu, garlic, and ginger for a flavorful meal that brings together plenty of plant-based goodness.
Chinese celery has thinner stalks and a slightly stronger flavor than regular celery, making it especially delicious when sliced into thin pieces and quickly stir-fried. And beyond its flavor, this dish has some pretty interesting nutrition science behind it.
It provides both major types of dietary fiber, along with plant-based protein and a variety of nutrient-rich ingredients that can support a healthy, diverse diet.
Why This Stir-Fry Works
Fiber Diversity
Chinese celery and shiitake mushrooms contribute different types of fiber, helping you add more variety to your overall fiber intake and support digestive health.
Plant-Based Protein
Baked tofu provides a satisfying source of plant-based protein, making this stir-fry a simple and nourishing option for a balanced meal.
Flavorful Plant Variety
Chinese celery, shiitake mushrooms, garlic, and ginger bring different flavors, textures, and plant compounds to the plate. Eating a variety of plant foods is one simple way to support a diverse gut microbiome.
Ingredients (Serves 2–3)
1 package baked tofu, sliced into thin matchsticks
1 large stalk Chinese celery, cut into 2-inch pieces
1–2 cups fresh shiitake mushrooms, stems removed and caps sliced
4–6 garlic cloves, thinly sliced
2 tablespoons fresh ginger, julienned
2 tablespoons neutral oil, such as grapeseed oil
Sauce
2 tablespoons Shaoxing wine
2 tablespoons oyster sauce
2 tablespoons light soy sauce
½ teaspoon white pepper
¼ cup water
Instructions
Mix all of the sauce ingredients together in a small bowl.
Prep the garlic, ginger, shiitake mushrooms, and Chinese celery.
Heat a wok or large skillet until very hot.
Add the oil, followed by the garlic and ginger, and stir-fry briefly until fragrant.
Add the sliced shiitake mushrooms and cook until they begin to soften.
Add the Chinese celery and stir-fry until crisp-tender.
Pour in the prepared sauce and toss everything together.
Continue stir-frying until the vegetables are cooked through and the sauce coats the ingredients.
Serve immediately and enjoy.
Tips for the Perfect Stir-Fry
If you can’t find Chinese celery, regular celery works well too. Slice it thinly to create a similar matchstick texture.
Chinese celery leaves can also be added for extra flavor and texture.
Keep your wok very hot so the vegetables cook quickly while maintaining some of their crispness.
Adjust the garlic and ginger to your taste for an extra punch of flavor.
Prep all of your ingredients before you start cooking since stir-frying moves quickly.
Nutrient Highlights
Dietary fiber: Chinese celery and shiitake mushrooms provide fiber, including both soluble and insoluble forms.
Plant-based protein: Tofu adds protein to help make the dish satisfying.
Plant diversity: Celery, mushrooms, garlic, ginger, and tofu bring a variety of plant foods and beneficial compounds to the meal.
Gut health: A varied, fiber-rich diet can help support the gut microbiome and digestive health.
The Science Behind the Dish
Fiber is more than just something that keeps digestion moving. Different types of dietary fiber interact with the digestive system in different ways, and eating a variety of fiber-rich plant foods can help support a healthy gut environment.
Research has also explored how dietary fiber and plant foods can influence the gut microbiome, which is one reason nutrition experts often encourage increasing the variety of plant foods in the diet.
Research: PMID 29902436 | PMID 22754347 | PMID 36118025
Take the Next Step
Enjoy exploring new ways to add more fiber and plant variety to your meals? Explore more gut-friendly recipes and nutrition insights from Dr. Rosa Keller, or learn how personalized nutrition can help you build an approach that fits your health and wellness goals.
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