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.
Here are our top 4 tried and tested recipes!
ASPARAGUS TOFU STIR-FRY
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
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
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
ASPARAGUS AND TOFU STIR-FRY
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.
TOFU, ASPARAGUS, AND RED PEPPER STIR FRY WITH QUINOA
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
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
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!
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