Sesame Tofu Asparagus Stir Fry Recipe

Looking for healthy vegetable stir fry? Then try this easy tofu asparagus stir fry recipe that is quick and delicious. This is a healthy and wholesome recipe. A perfect vegan weeknight meal that comes together in about 30 minutes.

Hoisin and soy sauce base stir fry sauce is spicy, sweet and flavorful. The sauce coats crispy sesame tofu and vegetables to make a scrumptious dish. Great to serve over brown rice or noodles.

About the Recipe

As a vegetarian, tofu is one of my favorite protein. I love using it to make lettuce wraps, tofu and rice bowl or this easy vegan omelette. Today I have a Asian stir fry with tofu, asparagus and mushrooms.

Recipe is adapted from 'Cooking Light way to cook Vegetarian' cookbook. Though tofu and mushrooms are usual stir fry ingredients, asparagus is an interesting addition in this dish. It adds beautiful color and nice crispiness.

Did you know? Green asparagus is higher in Vitamins A and C and folate than the white variety.

To make the sesame crusted tofu, both black and white sesame seeds are used. Then this crispy fried tofu is tossed with veggies and stir fry sauce. Sesame seeds add nuttiness and crunch to the dish.

Sesame seeds offer iron, magnesium and zinc in their tiny little packages.

Hoisin, soy sauce, chili-garlic sauce form the base of the scrumptious stir fry sauce. It adds a lot of flavor to this dish. A healthy and wholesome dish that is perfect to make on a weeknight. Great to serve over either brown rice or noodles.

Ingredients

For the details of the exact quantities of each ingredient and the list of ingredients needed, check the printable recipe card below.

Here are the ingredients you need to make this asparagus tofu stir fry recipe:

• Tofu - I recommend using extra firm or super firm tofu here. These hold their shape while stir frying and do not crumble.
• Vegetables:
  • Asparagus - you can also use green beans instead.
  • Mushrooms - I use either baby bella or white mushrooms because they are easily available. But you can also use shiitake mushrooms that have strong earthy flavor and rich texture.
  • Scallions
• Sesame seeds - I use both white and black sesame seeds. But if you have only one kind, that is fine too.
• Fresh Ginger and garlic
• For the Stir-fry sauce, you will need:
  • Hoisin sauce - this is available in most well stocked groceries or Asian markets.
  • Soy sauce - preferably low sodium.
  • Vegetable stock - adds flavor to the sauce. But feel free to use water or even vegetarian bouillon cube.
  • Chili sauce - I use store bought 'sambal oelek'. But feel free to sriracha or other chili sauces.

Instructions

For the detailed instructions on how to make the recipe with exact timings, check the printable recipe card below.

Here is how to make stir fry recipe with tofu, asparagus and mushroom.

Make Stir fry sauce

In a small bowl, combine broth, hoisin sauce, soy sauce, chili garlic sauce and corn starch. Whisk well to combine and set aside.

Make Vegan Sesame Tofu

Heat peanut and sesame oil in a large wok or nonstick skillet over medium-high heat. Once the oil is sizzling, add tofu, white and black sesame seeds and salt to taste.

Stir fry until crispy and golden. Transfer tofu onto a plate and keep warm.

Make Stir Fry

In the same pan, heat the peanut oil and sesame oil on medium-high heat. Add ginger, garlic and cook until aromatic. Stir in mushrooms and cook until the mushrooms start to brown.

Add asparagus and cook until crisp-tender. Reduce heat to medium and add the sliced green onions. Add the stir fry sauce to the veggies in the pan and cook until the sauce is thickened.

Stir in the tofu and season with salt and pepper. Toss gently to combine. Serve hot over brown rice.

Expert Tips

• I recommend using extra firm or super firm tofu here. These hold their shape while stir frying and do not crumble.
• I use either baby bella or white mushrooms because they are easily available. But you can also use shiitake mushrooms that have strong earthy flavor and rich texture.
• If you cannot source Hoisin sauce, then here is a great resource from Greatist for hoisin sauce substitute.
• I recommend using low sodium soy sauce. But it is OK to use regular soy sauce as well.
• Feel free to use water or even vegetarian bouillon cube instead of vegetable stock.
• I use store bought 'sambal oelek', but feel free to sriracha or other chili sauces.
• Make the stir fry sauce up to 2 days in advance. Make sure to whisk the sauce well to ensure that corn starch is mixed in.
• Store any leftover stir fry in an airtight container in the fridge for up to 2 days. Warm in a microwave until heated through.
• For the sauce to thicken, make sure to bring it to a low boil and cook for 1~2 minutes.
• If you are not a big fan of tofu, then substitute it with paneer.

Frequently Asked Questions

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Recipe Card

Tofu Asparagus Stir Fry

Sesame Tofu Asparagus Stir Fry is a healthy and wholesome dish that is great to serve over brown rice or noodles. It is made with flavorful stir fry sauce.

Author: Pavani

Print Pin Rate

Cook ModePrevent your screen from going dark

Prep Time: 10 mins

Cook Time: 20 mins

Total Time: 30 mins

Course: Main Course, Main Dish, Side Dish

Cuisine: asian, Chinese

Servings: 4 Servings

Ingredients

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Stir fry sauce:

• ½ cup Vegetable Broth
• 2 tablespoons Hoisin Sauce
• 1½ tablespoons Soy sauce, preferably low sodium
• 1 teaspoon Chili-garlic sauce
• 1 teaspoon Cornstarch

For the Tofu Vegetable Stir Fry:

• 2 tablespoons Peanut Oil, divided
• 2 teaspoons Sesame Oil
• 14 oz. Extra firm or Super firm Tofu, drained and cut into 1" cubes
• 1 tablespoon Sesame Seeds
• 1 tablespoon Black Sesame Seeds
• 1" Fresh Ginger, grated
• 2~3 Garlic cloves, finely minced
• 10~12 Asparagus, cut into 2" pieces
• 8 oz. Baby Bella or Shiitake Mushrooms, thinly sliced
• 4~5 Green Onions, thinly sliced
• To taste Salt & Pepper

Instructions

Make Stir-fry Sauce:

• In a small bowl, combine broth, hoisin sauce, soy sauce, chili garlic sauce and corn starch. Whisk well to combine and set aside.

Make Sesame Tofu:

• Heat 1 tablespoon peanut and 1 teaspoon sesame oil in a large wok or nonstick skillet over medium-high heat. Once the oil is sizzling, add tofu, white and black sesame seeds and salt to taste. Stir fry until crispy and golden, about 6~7 minutes. Transfer tofu onto a plate and keep warm.

Make Stir Fry:

• In the same pan, heat the remaining 1 tablespoon peanut oil and 1 teaspoon sesame oil on medium-high heat. Add ginger, garlic and cook for about 1 minute or until aromatic. Stir in mushrooms and cook for 3~4 minutes or until the mushrooms start to brown. Add asparagus and cook for 4~5 minutes or until asparagus is crisp-tender.

  Reduce heat to medium and add the sliced green onions.
• Add the stir fry sauce to the veggies in the pan and cook for 1~2 minutes or until the sauce is thickened. Stir in the tofu and season with salt and pepper. Toss gently to combine. Serve hot over brown rice.

Video

Notes

• recommend using extra firm or super firm tofu here. These hold their shape while stir frying and do not crumble.
• I use either baby bella or white mushrooms because they are easily available. But you can also use shiitake mushrooms that have strong earthy flavor and rich texture.
• If you cannot source Hoisin sauce, then here is a great resource from Greatist for hoisin sauce substitute.
• I recommend using low sodium soy sauce. But it is OK to use regular soy sauce as well.
• Feel free to use water or even vegetarian bouillon cube instead of vegetable stock.
• I use store bought 'sambal oelek', but feel free to sriracha or other chili sauces.
• Make the stir fry sauce up to 2 days in advance. Make sure to whisk the sauce well to ensure that corn starch is mixed in.
• Store any leftover stir fry in an airtight container in the fridge for up to 2 days. Warm in a microwave until heated through.
• For the sauce to thicken, make sure to bring it to a low boil and cook for 1~2 minutes.
• If you are not a big fan of tofu, then substitute it with paneer.
• You can use green beans instead of asparagus. Not a big fab of mushrooms, omit them. Broccoli, cauliflower, eggplant, bell peppers etc. are all great alternatives.

Nutrition

Calories: 203kcal | Carbohydrates: 12g | Protein: 11g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 5g | Cholesterol: 1mg | Sodium: 576mg | Potassium: 485mg | Fiber: 2g | Sugar: 5g | Vitamin A: 485IU | Vitamin C: 5mg | Calcium: 99mg | Iron: 3mg

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