Best 3 Asparagus And Tofu Stir Fry Recipes

For a delightful and nutritious meal, look no further than this recipe for asparagus and tofu stir fry! This dish combines the vibrant flavor of asparagus with the tender texture of tofu, creating a harmonious balance that will tantalize your taste buds. Not only is this stir fry packed with flavor, but it's also a breeze to make, with minimal preparation and cooking time. Whether you're a seasoned home cook or just starting out, this recipe is sure to impress with its simplicity and delicious results. So, gather your ingredients, fire up your wok or large skillet, and let's embark on a culinary journey that will leave you craving more!

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ASPARAGUS AND TOFU STIR-FRY WITH CASHEWS

ASPARAGUS AND TOFU STIR-FRY WITH CASHEWS image

Categories Vegetable Stir-Fry Quick & Easy Low Cal Dinner Healthy

Yield 4 servings

Number Of Ingredients 16

Ingredients

For the Stir-fry:
1 lb of asparagus, stems removed, cut into 3 inch pieces
12 oz. of extra firm tofu, quartered and cut into thin slices
6 scallions, sliced
2 red or orange peppers, sliced into skinny strips
2 cloves of garlic, minced
4 cups of cooked Soba noodles
For the sauce:
1 tbsp of canola oil
1/3 cup of roasted, cashews
3 tbsp reduced sodium soy sauce
2 tbsp of cornstarch or arrowroot
1 ½ cups water or veggie stock
1 tbsp of grated ginger
1 tsp of sesame oil
Pinch of red pepper flakes

Steps:

In a small bowl, combine soy sauce and cornstarch. Stir in remaining sauce ingredients; set aside. In a wok or large skillet, heat oil. Add in garlic, scallions and tofu and cook for two minutes or so. Stir in asparagus and peppers and cook until vegetables are just tender. Give the sauce mixture a stir and pour it over the vegetables and stir until it is thickened and bubbly. Toss in cashews. Reduce heat, cover, and cook for 1 minute or until cashews are heated through. Serve over soba noodles and enjoy! Serves 4. Nutritional Analysis Calories: 360; Total Fat: 12.1g; Saturated Fat: 1.9g; Cholesterol: 0mg; Sodium: 579mg; Carbohydrate: 48.2g; Dietary Fiber: 5.9g; Sugars: 7.6g; Protein: 24.4g

TOFU, ASPARAGUS, AND RED PEPPER STIR FRY WITH QUINOA

Tofu, Asparagus, and Red Pepper Stir Fry With Quinoa image

From Cooking Light with modifications. Press your waterpacked tofu. Asceptic if you choose to try it in this does not need pressed nor does it brown.

Provided by That is Dr House to

Categories Grains

Time 35m

Yield 6 serving(s)

Number Of Ingredients 15

Ingredients

2 tablespoons rice vinegar
2 tablespoons Braggs liquid aminos
2 teaspoons dark sesame oil
crushed red pepper flakes
1 1/2 cups water
1 1/2 cups uncooked quinoa
1 tablespoon dark sesame oil
1 cup chopped onion
2 garlic cloves, minced
2 cups red bell peppers, strips
2 cups sliced mushrooms
2 cups sliced asparagus
1/2 teaspoon salt
12 1/3 ounces water packed firm tofu, drained and cubed
2 tablespoons sesame seeds

Steps:

Dressing: Combine ingredients in small bowl. Whisk. Set aside.
Stir Fry:.
Prep: Wash the Qunioa very well. Make sure the water coming off it does NOT look soapy.
Press the tofu.
Quinoa:.
Boil water in small pan. Stir in quinoa, cover reduce heat and simmer 10 minutes. Remove. Let stand still covered for 10 more minutes. fluff with fork.
Next:.
Heat 1 tablespoon oil over medium-high heat. Add onion and garlic, and stir fry 5 minutes. Add the bell pepper, mushrooms, asparagus, salt, and tofu; stir fry 3 minutes. [note if desired brown the tofu in a pan before hand. Place some oil in pan. Add tofu and cook until golden]
Assemble:.
Stir in dressing. Serve over quinoa, and sprinkle with sesame seeds.

Nutrition Facts : Calories 294.2, Fat 10.5, SaturatedFat 1.6, Sodium 222.8, Carbohydrate 40.2, Fiber 6.2, Sugar 4.8, Protein 13.8

ASPARAGUS AND TOFU STIR-FRY

ASPARAGUS AND TOFU STIR-FRY image

Categories Vegetable

Yield 4 servings

Number Of Ingredients 14

Ingredients

1 1/4 cups (10 fl oz/300 ml) Vegetable Stock or mushroom broth
4 tablespoons low-sodium tamari soy sauce
3 tablespoons cornstarch
16 ounces (480 g) firm low-fat tofu, cut into large dice
2 tablespoons mirin (Japanese seasoning wine)
1 tablespoon MSG-free Chinese black bean sauce
2 teaspoons canola oil
1 1/4 pounds (600 g) asparagus, trimmed and cut into 2 1/2-inch (7.5-cm) lengths
4 ounces (120 g) shiitake mushrooms, stems removed, caps sliced (2 cups)
1 8-ounce (240-g) can water chestnuts, drained, rinsed and sliced
1 tablespoon minced fresh ginger
1 tablespoon minced shallots
1 teaspoon minced garlic
2 tablespoons thinly sliced green onions (green part only)

Steps:

1. In a shallow bowl, combine 1/4 cup (2 fl oz/60 ml) stock or broth, 1 tablespoon soy sauce and 1 tablespoon cornstarch. Add tofu pieces and stir gently to coat with the marinade. Set aside for 30 minutes. 2. In a small bowl, stir together mirin, black bean sauce, the remaining 1 cup (8 fl oz/240 ml) stock or broth, 3 tablespoons soy sauce and 2 tablespoons cornstarch. Set aside. 3. Heat oil in a well-seasoned wok or large nonstick skillet and set over medium heat. Add the marinated tofu and sauté for 8 minutes, stirring occasionally. Add asparagus and cook, stirring gently, for 3 minutes. Add mushrooms, water chestnuts, ginger, shallots and garlic. Cook, stirring, for 3 minutes. Add mirin/soy sauce mixture and cook until sauce thickens slightly, about 2 minutes. 4. Sprinkle with green onions before serving.

Tips:

Choose the right tofu: Extra firm or firm tofu works best for stir-fries. It holds its shape well and absorbs the flavors of the marinade.
Press the tofu: Pressing the tofu removes excess moisture, which helps it to brown and absorb the marinade better.
Marinate the tofu: Marinating the tofu for at least 30 minutes helps to infuse it with flavor.
Use a hot pan: A hot pan is essential for getting a good sear on the tofu and vegetables.
Don't overcrowd the pan: Overcrowding the pan will prevent the tofu and vegetables from cooking evenly.
Stir-fry in batches: If you have a lot of tofu and vegetables to cook, stir-fry them in batches to avoid overcrowding the pan.
Use a variety of vegetables: Feel free to mix and match your favorite vegetables in this stir-fry. Some good options include broccoli, snap peas, carrots, and bell peppers.
Serve immediately: Stir-fries are best served immediately after they are cooked.

Conclusion:

Asparagus and tofu stir-fry is a delicious, healthy, and easy-to-make dish that is perfect for a quick weeknight meal. The tofu is marinated in a flavorful sauce and then stir-fried with asparagus and other vegetables. The result is a dish that is packed with flavor and nutrients. So next time you're looking for a healthy and delicious meal, give asparagus and tofu stir-fry a try.