5 from 174 votes
Shiitake Asparagus Tofu Stir-fry
This shiitake asparagus tofu stir-fry combines firm tofu cubes seared until golden with aromatic garlic, ginger, and red pepper flakes, alongside sliced shiitake mushrooms, chopped asparagus, sliced shallots, and green onions. Stir-fried in olive and sesame oils and finished with soy sauce, it delivers a savory, slightly spicy dish with crisp vegetables and a tender yet firm tofu texture. Served over rice, it makes a versatile plant-based main or side.
Prep Time
7 mins
Cook Time
7 mins
Total Time
14 mins
Servings:
2
servings
Calories:
259 kcal
Course:
Lunch, Dinner
Cuisine:
Asian
Ingredients
- 1 Tablespoon olive oil
- ½ teaspoon sesame oil
- 3 garlic minced, cloves
- 1 teaspoon ginger minced
- ½ teaspoon red pepper flakes
- 2 green onions sliced
- 1 shallot thinly sliced
- 1 cup asparagus chopped
- 1 cup shiitake mushrooms sliced
- 1 extra firm tofu 14-ounce package, drained, pressed, and cubed
- 1 Tablespoon soy sauce
- rice for serving (optional)
Instructions
- In the large pan over high heat, heat the olive and sesame oils. Add the garlic, ginger, and red pepper flakes and stir-fry for 1 minute.
- Add the onions, shallots, asparagus, and mushrooms and stir-fry for 2 minutes.
- Add the tofu and soy sauce and stir-fry for 3 minutes until tofu goldens.
- Optionally, serve over rice.
Cup of Yum
Notes
- Prepare and have all vegetables and tofu chopped and ready before cooking, as stir-frying is fast-paced.
- Press and thoroughly dry tofu before cooking to prevent sogginess and promote browning.
- Avoid overcrowding the pan to ensure proper searing and prevent steaming the ingredients.
Nutrition Information
Calories
259kcal
(13%)
Carbohydrates
20g
(7%)
Protein
21g
(42%)
Fat
13g
(20%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
6g
(30%)
Sodium
652mg
(27%)
Potassium
910mg
(19%)
Fiber
6g
(24%)
Sugar
7g
(14%)
Vitamin A
775IU
(16%)
Vitamin C
8mg
(9%)
Calcium
105mg
(11%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 2 servings
Amount Per Serving
Calories 259
% Daily Value*
| Calories | 259kcal | 13% |
| Carbohydrates | 20g | 7% |
| Protein | 21g | 42% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 6g | 30% |
| Sodium | 652mg | 27% |
| Potassium | 910mg | 19% |
| Fiber | 6g | 24% |
| Sugar | 7g | 14% |
| Vitamin A | 775IU | 16% |
| Vitamin C | 8mg | 9% |
| Calcium | 105mg | 11% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.