Best Asparagus And Tofu Stir Fry Recipes

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SESAME-GINGER ASPARAGUS AND TOFU STIR-FRY



Sesame-Ginger Asparagus and Tofu Stir-Fry image

A tasty meatless stir-fry. This is fairly mild, spice-wise. Feel free to add more "heat". Time does not include marinating time.

Provided by Outta Here

Categories     Asian

Time 1h5m

Yield 4 serving(s)

Number Of Ingredients 16

16 ounces firm tofu, drained
4 tablespoons rice vinegar
1 tablespoon sesame oil
2 tablespoons reduced sodium soy sauce
1 tablespoon honey
1 tablespoon fresh ginger, minced
2 garlic cloves, peeled and minced
3 tablespoons Thai sweet chili sauce
4 green onions, sliced (white and green parts)
1 lb fresh asparagus
1 cup mushroom, sliced
1/4 cup reduced sodium soy sauce
2 tablespoons lime juice
5 tablespoons water
1 teaspoon cornstarch
2 tablespoons canola oil or 2 tablespoons peanut oil

Steps:

  • Place tofu between several sheets of paper towels on a plate and top with another plate or heavy pan and let sit for 30 minutes to press out liquid. Discard towels and turn tofu block on it's side and slice in half, making halves about 1 inch thick. Place slices in a pie plate or shallow baking dish.
  • In a small bowl, mix vinegar, sesame oil, 2 tbls soy sauce, honey, ginger, garlic and chili sauce. Pour this mixture over the tofu slices and cover with plastic wrap. Refrigerate for 2-4 hours, turning slices over halfway through.
  • Wash asparagus and snap off tough ends. Slice spears and tips into 1-inch pieces.
  • Remove tofu from marinade and pat dry. Save marinade.
  • Mix reserved marinade in a bowl with 1/4 cup soy sauce, lime juice, water and cornstarch.
  • Cut tofu slices into 1-inch cubes.
  • Heat oil over medium-high heat in wok or large skillet and stir-fry tofu until it begins brown, about 5 minutes. Remove tofu from pan to a plate.
  • Add asparagus, green onion and mushrooms to wok or skillet (add more oil if needed) and stir-fry until asparagus is just beginning to be tender, about 6 minutes. Return tofu to pan and stir-fry another minute or two.
  • Stir in marinade mixture and bring to a boil, cooking until slightly thickened. Serve at once over rice or noodles.

Nutrition Facts : Calories 252.5, Fat 15.4, SaturatedFat 2, Sodium 989.6, Carbohydrate 18.9, Fiber 5, Sugar 9.8, Protein 14.3

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

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

ASPARAGUS AND TOFU STIR-FRY



ASPARAGUS AND TOFU STIR-FRY image

Categories     Vegetable

Yield 4 servings

Number Of Ingredients 14

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.

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

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

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