Vegan Tofu and Asparagus Stir-Fry
Vegan Tofu and Asparagus Stir-Fry is a delicious and nutritious dish that combines crispy tofu cubes with fresh asparagus spears and vibrant red bell pepper in a savory stir-fry sauce. This vegan stir-fry is not only flavorful but also packed with protein and essential nutrients, making it an excellent choice for a satisfying meal.
INGREDIENTS
For the Stir-Fry:
- 1 block (14 oz) extra-firm tofu, pressed and cubed
- 1 bunch asparagus spears, tough ends trimmed and cut into 2-inch pieces
- 1 red bell pepper, sliced
- 1 small onion, thinly sliced
- 3 cloves garlic, minced
- 2 tablespoons vegetable oil
- Salt and black pepper to taste
- Sesame seeds, for garnish (optional)
- Cooked rice or noodles, for serving
For the Stir-Fry Sauce:
- 3 tablespoons soy sauce or tamari (for a gluten-free option)
- 2 tablespoons rice vinegar
- 1 tablespoon maple syrup or agave nectar
- 1 teaspoon cornstarch or arrowroot powder (for thickening)
- 1/2 teaspoon grated ginger
- 1/2 teaspoon red pepper flakes (adjust to your spice preference)
INSTRUCTIONS
Prepare the Stir-Fry Sauce:
- In a small bowl, whisk together the soy sauce or tamari, rice vinegar, maple syrup or agave nectar, cornstarch or arrowroot powder, grated ginger, and red pepper flakes. Set aside.
Stir-Fry the Tofu:
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
Add the cubed tofu to the skillet and cook for about 5-7 minutes, stirring occasionally, until the tofu turns golden brown and slightly crispy. Remove the tofu from the skillet and set it aside.
Stir-Fry the Vegetables:
In the same skillet, add the remaining 1 tablespoon of vegetable oil.
Add the sliced onion and sauté for 2-3 minutes until it becomes translucent.
Stir in the minced garlic and cook for another 1-2 minutes until fragrant.
Add the sliced red bell pepper and asparagus pieces to the skillet. Sauté for about 5-7 minutes until the vegetables are tender-crisp.
Combine Tofu and Sauce:
Return the cooked tofu to the skillet with the sautéed vegetables.
Pour the prepared stir-fry sauce over the tofu and vegetables.
Stir everything together and cook for an additional 2-3 minutes, allowing the sauce to thicken and coat the ingredients.
Season with salt and black pepper to taste.
Serve Vegan Tofu and Asparagus Stir-Fry:
Garnish with sesame seeds if desired.
Serve hot over cooked rice or noodles for a satisfying vegan stir-fry.
TIPS
- You can customize this stir-fry by adding other vegetables like broccoli, snap peas, or mushrooms.
- Adjust the spice level by adding more or less red pepper flakes.
- Serve this dish with jasmine rice, brown rice, udon noodles, or your favorite noodles.
- Store any leftover tofu and asparagus stir-fry in an airtight container in the refrigerator for up to two days. Reheat before serving.
NUTRITION VALUE
- Calories: 250-300 (approximate values)
- Carbohydrates: 20-25g
- Protein: 12-15g
- Fat: 12-15g
- Fiber: 5-7g
