Best Air Fryer Vegan Tofu And Asparagus Scramble Recipes

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CRISPY AIR FRIED TOFU



Crispy Air Fried Tofu image

No cornstarch needed to make this deliciously crispy tofu recipe! This vegan air fried tofu tastes like it's straight from the deep fryer (while being way lower in fat).

Provided by Sarah Bond

Categories     Side Dishes

Time 45m

Number Of Ingredients 5

1 16-oz block extra-firm tofu (453 g)
2 Tbsp soy sauce (30 mL)
1 Tbsp toasted sesame oil* (15 mL)
1 Tbsp olive oil (15 mL)
1 clove garlic (minced)

Steps:

  • Press: Press tofu for at least 15 minutes, using either a tofu press or by setting a heavy pan on top of it and letting the moisture drain. When finished, cut tofu into bite-sized blocks and transfer to a bowl.
  • Flavor: Combine all remaining ingredients in a small bowl. Drizzle over tofu and toss to coat. Let tofu marinate for an additional 15 minutes.
  • AirFry: Preheat your air fryer to 375 degrees F (190 C). Add tofu blocks to your air fryer basket in a single layer. Cook for 10 to 15 minutes, shaking the pan occasionally to promote even cooking.

Nutrition Facts : ServingSize 1 serving, Calories 165 kcal, Carbohydrate 3.3 g, Protein 11.1 g, Fat 13.2 g, SaturatedFat 1.9 g, Sodium 460 mg, Fiber 0.5 g, Sugar 0.2 g

AIR FRYER TOFU



Air Fryer Tofu image

You will love this easy air fryer tofu! It's packed with flavor and it's incredibly crispy while being so much lower in fat than deep-fried tofu. And it's ready in only 20 minutes!

Provided by Sina

Categories     Appetizer     Entrées

Number Of Ingredients 11

21 oz extra-firm tofu
2 tablespoons sesame oil
4 tablespoons soy sauce
2 cloves of garlic
1 inch piece fresh ginger
2 tablespoons rice vinegar
1 teaspoon paprika powder
1/2 teaspoon smoked paprika powder
1 teaspoon maple syrup
1 teaspoon onion powder
red pepper flakes

Steps:

  • Cut the tofu into cubes.
  • Make the tofu marinade. In a large bowl, add all of the ingredients for the marinade and stir well.
  • Add the tofu cubes and stir well.
  • If you've got enough time, let the tofu marinade for about 10-20 minutes for a deeper flavor. If you're short on time, just let it marinade for a minute and then move on to the next step.
  • Set your air fryer to 350 °F and air fry the tofu for 12-15 minutes. Shake the pan occasionally to promote even cooking.
  • Serve the air fryed tofu immediately with vegan mayonnaise or aioli or with a salad.

Nutrition Facts : Calories 165 kcal, Carbohydrate 6 g, Protein 13 g, Fat 10 g, SaturatedFat 1 g, Sodium 1100 mg, Fiber 1 g, Sugar 3 g, ServingSize 1 serving

CRISPY TOFU AND VEGGIE STIR-FRY



Crispy Tofu and Veggie Stir-Fry image

Sesame-crusted tofu strips are air-fried until golden on the outside and creamy on the inside. The tofu strips will be delicate, so spoon them over the vegetables rather than tossing them into the stir-fry. A quick orange juice-based sauce adds subtle sweetness.

Categories     Amazing Grains/">Amazing Grains

Time 45m

Number Of Ingredients 11

1 12- to 14-ounce package extra-firm silken light tofu
3 tablespoons sesame seeds
¾ cup orange juice
3 tablespoons reduced-sodium soy sauce
2 tablespoons pure maple syrup
1 tablespoon brown rice vinegar
1½ teaspoons arrowroot powder
1 16-oz. pkg. frozen stir-fry vegetables
4 cups hot cooked brown rice
2 tablespoons sliced scallion
1 tablespoon sesame seeds, toasted

Steps:

  • Preheat air fryer to 375°F. Cut tofu horizontally into three planks. Use a heavy plate to press tofu planks between two cotton towels about 25 minutes, removing as much liquid as possible. Sprinkle tofu planks all over with the 3 Tbsp. sesame seeds. Line air fryer trays with foil. Arrange trays in air fryer. Air-fry 12 to 15 minutes or until browned and starting to crisp, turning tofu once and rotating trays if necessary. Cut tofu into bite-size pieces.
  • Meanwhile, in a small bowl stir together the next five ingredients (through arrowroot powder). In a large skillet cook vegetables over medium 5 to 7 minutes or until almost tender, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Add sauce and cook just until thickened.
  • To serve, top rice with vegetables and tofu. Sprinkle with scallion and toasted sesame seeds.

AIR-FRYER TOFU



Air-Fryer Tofu image

This Asian-inspired air-fryer tofu recipe was the first meatless meal my fiance made for me. It's a wonderful light protein and is so easy to pair with broiled or grilled veggies such as eggplant, asparagus or even tomatoes. -Emily Steers, Los Angeles, California

Provided by Taste of Home

Categories     Dinner

Time 20m

Yield 4 servings.

Number Of Ingredients 7

1/4 cup olive oil
3 tablespoons reduced-sodium soy sauce
2 green onions, chopped
2 garlic cloves, minced
1/4 teaspoon ground cumin
1/4 teaspoon crushed red pepper flakes
1 package (14 ounces) extra-firm tofu

Steps:

  • In a bowl or shallow dish, combine the first 6 ingredients. Cut tofu lengthwise into 3/8-in. thick slices; cut each slice in half diagonally to make triangles. Add to marinade and turn to coat. Refrigerate 3-5 hours, turning occasionally., Preheat air fryer to 400°. Reserving marinade, place tofu on greased tray in air-fryer basket. Drizzle remaining marinade over tops. Cook until lightly browned and heated through, 6-8 minutes.

Nutrition Facts : Calories 208 calories, Fat 18g fat (3g saturated fat), Cholesterol 0 cholesterol, Sodium 440mg sodium, Carbohydrate 4g carbohydrate (1g sugars, Fiber 1g fiber), Protein 9g protein. Diabetic Exchanges

BLACK PEPPER STIR-FRIED TOFU AND ASPARAGUS



Black Pepper Stir-Fried Tofu and Asparagus image

This fast, one-skillet stir-fry dinner combines vibrant spring vegetables with hearty tofu in a rich and spicy black-pepper sauce. (Use freshly ground pepper, if possible, for the ideal combination of flavor and heat.) The tofu is simmered in the fragrant sauce, which is spiked with aromatic garlic and ginger until it has absorbed all of the flavors and is nicely glazed. This recipe is perfect for using up that pencil-thin asparagus, which cooks quickly and toes the line between crisp and tender, while sweet snap peas balance out the assertive sauce. The dish can be served over baby spinach or in lettuce cups instead of with rice for a satisfying salad.

Provided by Kay Chun

Categories     dinner, quick, weekday, one pot, main course

Time 20m

Yield 4 servings

Number Of Ingredients 15

6 tablespoons low-sodium soy sauce
2 tablespoons turbinado or light brown sugar
1 teaspoon Worcestershire sauce or a vegan alternative
1 teaspoon freshly ground black pepper, plus more for seasoning
1 pound firm tofu, cut into ½-inch cubes
Kosher salt
2 tablespoons neutral oil, such as safflower or canola
1 large shallot, finely chopped
3 garlic cloves, minced
1 tablespoon minced peeled ginger
1 pound pencil-thin asparagus, woody ends trimmed, cut into thirds
4 ounces snap peas, thinly sliced on the diagonal
2 scallions, thinly sliced
1/4 cup coarsely chopped cilantro
Steamed short-grain brown or white rice, for serving

Steps:

  • In a small bowl, combine soy sauce, sugar, Worcestershire sauce, 1 teaspoon black pepper and 2 tablespoons of water. In a large nonstick skillet, combine tofu and half of the black pepper sauce, and season with salt. Bring to a simmer over medium heat and cook, stirring occasionally, until sauce has thickened and nicely coats the tofu, about 5 minutes. Slide glazed tofu and any sauce out onto a rimmed plate.
  • Wipe or rinse out the skillet and heat oil over medium. Add shallot and cook, stirring occasionally, until softened, 2 minutes. Add garlic and ginger, and stir until fragrant, 30 seconds. Add asparagus and snap peas, season with salt and pepper, and cook, stirring occasionally, until crisp-tender, 4 to 5 minutes. Add scallions, the remaining black pepper sauce and the tofu, and cook, stirring, until vegetables are evenly coated in the sauce. Stir in cilantro, and season to taste with salt and pepper.
  • Divide tofu and vegetables among plates and spoon over any remaining pan sauce. Serve with rice.

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In recent years, more and more people are turning towards a vegan lifestyle for various reasons, such as health concerns, ethical or environmental issues. A vegan diet involves the exclusion of all animal products, including meat, fish, dairy, and eggs. While many may think that a vegan diet can be restrictive, it can be viewed as an opportunity to explore a diverse range of plant-based ingredients and flavors. This is where the air fryer comes in, allowing for a quick and easy way to cook vegan meals, such as the air fryer vegan tofu and asparagus scramble.

Air Fryer Cooking

An air fryer utilizes hot air circulation to cook food, offering a healthier and faster alternative to traditional frying. It requires little to no oil, resulting in meals with fewer calories and fat. The air fryer is a versatile appliance, allowing for a range of dishes from appetizers to desserts. The unit's compact size and quick cooking time make it an efficient kitchen tool, ideal for busy individuals who want to enjoy healthy meals without sacrificing taste.

Tofu

Tofu is a popular plant-based protein in vegan diets and is made from coagulated soy milk. It has a neutral flavor and a spongy texture, making it a versatile ingredient suitable for various dishes. Tofu is low in fat and calories but high in protein and other nutrients, such as iron and calcium. It can be used in various dishes, from savory to sweet, and can be marinated, baked, fried or sautéed depending on one's preference.

Asparagus

Asparagus is a nutrient-dense vegetable loaded with vitamins, minerals and antioxidants. It has a distinctive earthy flavor and a tender texture. Asparagus is low in calories and carbohydrates, making it a great vegetable for individuals on a low-carb or low-calorie diet. It can be roasted, grilled, steamed, or sautéed, serving as a versatile and tasty vegetable side dish or a colorful addition to salads or stews.

Vegan Tofu and Asparagus Scramble

The vegan tofu and asparagus scramble is an easy, healthy and delicious meal that can be prepared in the air fryer. This dish is perfect for breakfast, brunch or even dinner. It's an excellent source of protein, fiber, vitamins, and minerals, making it a nutritious meal for anyone following a vegan or vegetarian diet.
Ingredients
  • 1 block of tofu
  • 1 bunch of asparagus
  • 1 tablespoon of olive oil
  • 1/2 onion, chopped
  • 2 cloves of garlic, minced
  • 1 teaspoon of paprika
  • 1 teaspoon of turmeric
  • 1 teaspoon of cumin
  • Salt and pepper to taste
  • Fresh herbs for garnish
Instructions
  1. Preheat the air fryer to 375°F/190°C.
  2. Chop the asparagus into bite-sized pieces.
  3. In a bowl, crumble the tofu into small pieces.
  4. Add paprika, turmeric, cumin, salt, and pepper to the tofu and mix well.
  5. Add the chopped onion and garlic to the air fryer and drizzle with olive oil.
  6. Cook for 3-5 minutes or until the onion is soft and translucent.
  7. Add the chopped asparagus to the air fryer and cook for an additional 2-3 minutes.
  8. Add the seasoned tofu to the air fryer and mix well with the vegetables.
  9. Cook for another 5-7 minutes or until the tofu is golden brown and the vegetables are tender.
  10. Garnish with fresh herbs and serve hot.

Conclusion

In summary, the vegan tofu and asparagus scramble is a healthy and delicious meal that can be prepared easily in the air fryer. It's a great way to incorporate plant-based proteins and nutrient-dense vegetables into your diet. The air fryer makes cooking meals quicker and healthier with little to no oil, making it an ideal kitchen appliance for those who want to enjoy tasty vegan meals without sacrificing taste or health.
Air fryers have gained immense popularity in the past few years, especially among those who lead a healthy lifestyle. One of the most versatile foods that you can air fry is tofu, which is a staple in the vegan community. Tofu, when paired with asparagus and other vegetables can create a flavourful meal for the whole family. In this article, we will provide valuable tips when making air fryer vegan tofu and asparagus scramble recipes.

Choosing the Right Tofu

The key to making a delicious tofu and asparagus scramble in the air fryer is choosing the right type of tofu. There are different types of tofu available in the market, such as firm, extra-firm, and silken tofu. For air frying, it is best to go with extra-firm tofu as it holds its shape well and has a higher protein content.

Pressing the Tofu

Before air frying, it is essential to press the tofu to remove any excess moisture. Extra-firm tofu comes packed in water, and if not pressed adequately, it might not crisp up in the air fryer. To press the tofu, start by wrapping the block of tofu in a paper towel or dishcloth and placing it on a flat surface. Then, place a heavy object such as a cast-iron skillet on top of the tofu for at least 10-15 minutes.

Seasoning the Tofu

Tofu, by itself, might not have a lot of flavour, but the right seasoning can transform it into a tasty dish. Before air frying, marinate the pressed tofu in a mixture of soy sauce, vinegar, and spices for at least 30 minutes. This will give the tofu a savoury and umami flavour that pairs well with the asparagus and other vegetables.

Cutting the Asparagus

Asparagus is a nutrient-dense vegetable that is high in fibre, vitamins, and antioxidants. When air frying asparagus for a scramble, it is important to cut the spears into small pieces that will cook evenly. Begin by removing the woody ends of the asparagus and then cut the spears into bite-sized pieces.

Addition of Other Vegetables

To make the tofu and asparagus scramble more flavourful, you can add other vegetables to the mix, such as bell peppers, onions, or mushrooms. When adding other vegetables, make sure to cut them into small pieces that will cook evenly with the tofu and asparagus.

Using the Air Fryer

Once you have pressed, seasoned, and cut the tofu and vegetables, it's time to air fry them. To air fry tofu and asparagus scramble, preheat the air fryer to 400°F and place the marinated tofu cubes and asparagus pieces in the air fryer basket. Make sure not to overcrowd the basket and cook the tofu and asparagus in batches if needed. Air fry for 15-20 minutes, shaking the basket occasionally to ensure even cooking.

Serving Suggestions

Once the tofu and asparagus scramble is ready, remove it from the air fryer and serve hot with a side of whole-grain bread or a fresh green salad. You can also sprinkle some nutritional yeast or sesame seeds on top to add some extra texture and flavour.
Conclusion
Making air fryer vegan tofu and asparagus scramble recipes is easy, delicious and packed with nutrients. With the right type of tofu, seasoning and additional vegetables, you can create a flavourful and healthy dish that the whole family will enjoy.

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