PHYSICAL WELLBEING
PHYSICAL WELLBEING
view PHYSICAL WELLBEING
  • ACTIVITY
  • NUTRITION
  • SLEEP
  • HEALTHY LIVING
ACTIVITY
view ACTIVITY
NUTRITION
view NUTRITION
SLEEP
view SLEEP
HEALTHY LIVING
view HEALTHY LIVING
EMOTIONAL WELLBEING
EMOTIONAL WELLBEING
view EMOTIONAL WELLBEING
  • STRESS
  • MENTAL
  • MINDFULNESS
STRESS
view STRESS
MENTAL
view MENTAL
MINDFULNESS
view MINDFULNESS
OCCUPATIONAL WELLBEING
OCCUPATIONAL WELLBEING
view OCCUPATIONAL WELLBEING
  • WORKING ENVIRONMENT
  • EDUCATION AND DEVELOPMENT
  • FINANCES
WORKING ENVIRONMENT
view WORKING ENVIRONMENT
EDUCATION AND DEVELOPMENT
view EDUCATION AND DEVELOPMENT
FINANCES
view FINANCES
SOCIAL WELLBEING
SOCIAL WELLBEING
view SOCIAL WELLBEING
  • EMOTIONAL INTELLIGENCE
  • RELATIONSHIPS
  • COMMUNITY
EMOTIONAL INTELLIGENCE
view EMOTIONAL INTELLIGENCE
RELATIONSHIPS
view RELATIONSHIPS
COMMUNITY
view COMMUNITY
INTELLECTUAL WELLBEING
INTELLECTUAL WELLBEING
view INTELLECTUAL WELLBEING
  • COGNITIVE HEALTH
  • KNOWLEDGE
  • PERSONAL DEVELOPMENT
COGNITIVE HEALTH
view COGNITIVE HEALTH
KNOWLEDGE
view KNOWLEDGE
PERSONAL DEVELOPMENT
view PERSONAL DEVELOPMENT
ENVIRONMENTAL WELLBEING
ENVIRONMENTAL WELLBEING
view ENVIRONMENTAL WELLBEING
  • PERSONAL LIVING SPACE
  • GLOBAL IMPACT
PERSONAL LIVING SPACE
view PERSONAL LIVING SPACE
GLOBAL IMPACT
view GLOBAL IMPACT
STIR-FRIED ASPARAGUS AND TOFU
08

STIR-FRIED ASPARAGUS AND TOFU

NUTRITION
HEALTHY RECIPES
Feb 28, 2025

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, 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 Gathering

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, Low Fat, Vegan, Vegetarian, Wheat/Gluten-Free

DISH TYPE

Stir-Fry, Side Dish

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: 90 kcal
  • Protein: 6g
  • Carbohydrates: 5g
  • Fats: 5g
  • Fibre: 2g
  • Sugar: 1g
  • Sodium: 200mg

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 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.

Our Location

Studio Alpa 1-
Suite 1, 4 Arrenway Drive
Albany, Auckland
0800 BE EPIC (233 742) info@epicsocial.media

© Epic Social, 2025

Opening hours

Monday-Thursday 05:00-20:00
Friday 05:00-18:00
Saturday 07:00 -12:00
Sunday 09:30-12:00

Opening hours