STIR-FRIED ASPARAGUS AND TOFU
Stir-Fried Asparagus and Tofu is a light yet satisfying dish that perfectly balances the textures and flavours. The crisp, tender asparagus brings a fresh and earthy bite, while tofu absorbs the rich, umami taste of soy sauce and the nutty depth of sesame oil. Stir-frying at high heat locks in the natural sweetness of the asparagus while giving the tofu a slightly crispy, golden exterior. This dish is not only quick to prepare but also packed with plant-based protein, fibre and essential vitamins, making it an excellent choice for a wholesome meal. Asparagus is rich in antioxidants, folate and vitamins A, C and K, while tofu provides a complete protein source, making this meal nutritious and filling. Whether served as a standalone dish, alongside rice or as part of a larger meal, this stir-fry is a delicious, easy-to-make addition to any mealtime.
RECIPE CATEGORY
Lunch, Dinner, Side, Snack
SERVING SIZE
1
CUISINE
Asian
PREPARATION/TECHNIQUES
Stir-Fry, Sauté, One-Pot Wonders
OCCASION/HOLIDAY
Spring, Summer, Fall, Picnic, Potluck, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, Low Fat, Vegan, Vegetarian, Wheat/Gluten-Free
DISH TYPE
Tacos & Wraps
INGREDIENTS
There are the following ingredients for Stir-Fried Asparagus and Tofu:
- 50g asparagus, chopped
- 50g tofu, cubed
- ½ tsp soy sauce
- ½ tsp sesame oil
FULL NUTRITIONAL INFORMATION
- Calories: 70.3 kcal
- Protein: 5.8 g
- Carbohydrates: 3.5 g
- Fats: 4.4 g
- Fiber: 1.5 g
- Sugar: 1.3 g
- Sodium: 152.5 mg
- Potassium: 186.5 mg
- Iron: 1.9 mg
- Calcium: 113.4 mg
- Saturated Fat: 0.7 g
PREPARATION
- Press The Tofu: Wrap the tofu in a paper towel and press gently to remove excess moisture.
- Heat The Pan: Warm a non-stick pan or wok over a medium-high flame.
- Cook The Tofu: Add tofu to the pan and cook for 2-3 minutes, turning occasionally, until lightly golden.
- Add Asparagus: Stir in the chopped asparagus and cook for another 2-3 minutes until tender but still crisp.
- Season The Dish: Drizzle with soy sauce and sesame oil, stirring well to coat all ingredients evenly.
- Serve Immediately: Enjoy as a main dish or pair with rice or noodles for a heartier meal.
PREP TIME
5 minutes
COOKING TIME
5-7 minutes
TIPS
Here are some helpful tips for Stir-Fried Asparagus and Tofu:
- Extra Crisp Tofu: Press the tofu longer and pan-fry with a bit of oil for a firmer texture.
- Balancing Flavours: Add a dash of rice vinegar or lime juice for a slight tangy contrast.
- Prevent Burning: Stir constantly to avoid overcooking the asparagus or tofu.
- Alternative Cooking Method: Air-fry or bake the tofu before stir-frying for added crispiness.
- Serving Ideas: Enjoy on its own or with brown rice, quinoa or soba noodles.
VARIATIONS
- Spicy Kick: Add a pinch of red pepper flakes or a drizzle of sriracha.
- Garlic And Ginger: Sauté minced garlic and ginger for an aromatic boost.
- Nutty Crunch: Top with toasted sesame seeds or crushed peanuts for extra texture.
- Extra Veggies: Stir in bell peppers, mushrooms or snap peas for added colour and nutrients.
- Umami Boost: Mix in a teaspoon of miso paste or hoisin sauce for depth of flavour.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container in the fridge for up to 2 days.
- Freezing: Not recommended, as tofu and asparagus may lose texture when thawed.
- Reheating: Warm in a pan over medium heat or microwave for 1-2 minutes.
- Make-Ahead Tip: Chop asparagus and press tofu in advance for quick cooking.