Best 4 Asparagus Tofu Stir Fry Recipes

If you're looking for a quick and easy weeknight meal that's packed with flavor and nutrition, look no further than asparagus tofu stir fry. This simple dish is made with just a few ingredients, and it can be on the table in under 30 minutes. Plus, it's a great way to get your daily dose of vegetables. Asparagus is a good source of vitamins A, C, and K, as well as fiber. Tofu is a good source of protein and calcium. And the stir-fry sauce is made with a blend of soy sauce, rice vinegar, and sesame oil, which adds a delicious umami flavor to the dish.

Check out the recipes below so you can choose the best recipe for yourself!

ASPARAGUS TOFU STIR-FRY

Asparagus Tofu Stir-Fry image

With its flavorful ginger sauce and fresh vegetables, this tasty dish is a favorite. I get rave reviews every time I serve it, and it doesn't bother my husband's food allergies. Check out our guide if you're new to tofu. -Phyllis Smith, Chimacum, Washington

Provided by Taste of Home

Categories Dinner

Time 35m

Yield 4 servings.

Number Of Ingredients 14

Ingredients

1 tablespoon cornstarch
1/2 teaspoon sugar
1-1/4 cups vegetable broth
4 teaspoons reduced-sodium soy sauce
2 teaspoons minced fresh gingerroot, divided
3 teaspoons canola oil, divided
1 pound fresh asparagus, trimmed and cut into 1-inch pieces
1 medium yellow summer squash, halved and sliced
2 green onions, thinly sliced
1 package (14 ounces) extra-firm tofu, drained and cut into 1/2-inch cubes
1/4 teaspoon salt
1/4 teaspoon pepper
2 cups hot cooked brown rice
2 tablespoons sliced almonds, toasted

Steps:

In a small bowl, combine the cornstarch, sugar, broth and soy sauce until smooth; set aside. , In a large nonstick skillet or wok, stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. Add asparagus; stir-fry for 2 minutes. Add squash; stir-fry 2 minutes longer. Add onions; stir-fry 1 minute longer or until vegetables are crisp-tender. Remove and keep warm. , In the same pan, stir-fry tofu, salt, pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. Remove and keep warm., Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add asparagus mixture and tofu; heat through. Serve with rice; sprinkle with almonds.

Nutrition Facts : Calories 278 calories, Fat 11g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 682mg sodium, Carbohydrate 34g carbohydrate (4g sugars, Fiber 4g fiber), Protein 14g protein. Diabetic Exchanges

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:

Mise en Place: Before you start cooking, make sure you have all your ingredients prepped and measured. This will help you stay organized and make the cooking process go smoothly.
Use High-Quality Ingredients: Fresh, high-quality ingredients will make a big difference in the flavor of your stir-fry. Look for asparagus that is bright green and crisp, and tofu that is firm and not too soft.
Don't Overcook the Asparagus: Asparagus cooks quickly, so be careful not to overcook it. Overcooked asparagus will become limp and lose its flavor.
Use a Well-Seasoned Wok: A well-seasoned wok will help to prevent the ingredients from sticking. If you don't have a wok, you can use a large skillet.
Stir-Fry in Batches: If you're cooking a large amount of food, stir-fry it in batches. This will help to prevent the ingredients from getting crowded and steamed, and it will also help to ensure that they cook evenly.
Serve Immediately: Stir-fries are best served immediately after they are cooked. This will help to preserve the flavor and texture of the ingredients.

Conclusion:

Asparagus tofu stir-fry is a delicious and healthy dish that is perfect for a quick and easy weeknight meal. With its vibrant colors and fresh flavors, this stir-fry is sure to please everyone at the table. So next time you're looking for a healthy and flavorful meal, give asparagus tofu stir-fry a try. You won't be disappointed!