Tofu & Asparagus Stir-Fry – Fast, Fresh, and Flavorful

This Tofu & Asparagus Stir-Fry is the kind of weeknight meal that feels special without asking much of you. It’s quick to make, bright on the plate, and full of crisp-tender vegetables with golden, savory tofu. The sauce is simple but layered, with soy, garlic, ginger, and a hint of sweetness to balance it out.

If you love satisfying, veggie-forward meals that don’t weigh you down, this one fits the bill. Serve it over rice or noodles, and dinner’s done.

Tofu & Asparagus Stir-Fry - Fast, Fresh, and Flavorful

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Extra-firm tofu (14–16 oz block), pressed
• Asparagus (1 large bunch), trimmed and cut into 2-inch pieces
• Red bell pepper (1), sliced into thin strips
• Garlic (3 cloves), minced
• Fresh ginger (1-inch piece), grated or finely minced
• Green onions (2–3), sliced
• Soy sauce or tamari (low-sodium works well)
• Rice vinegar
• Toasted sesame oil
• Maple syrup or brown sugar
• Cornstarch (for sauce thickening)
• Neutral oil (avocado, canola, or peanut oil for high heat)
• Chili-garlic sauce or red pepper flakes (optional)
• Sesame seeds (optional garnish)
• Cooked rice or noodles, for serving

Method

 

1. Press the tofu: Wrap the tofu block in a clean towel, place on a plate, and weigh it down with a skillet for 10–15 minutes. This helps it get crisp.
2. Make the sauce: In a small bowl, whisk 3 tablespoons soy sauce, 1 tablespoon rice vinegar, 1 teaspoon toasted sesame oil, 1 tablespoon maple syrup, 1/2 cup water, and 2 teaspoons cornstarch. Add 1–2 teaspoons chili-garlic sauce if you like heat. Set aside.
3. Prep the vegetables: Trim the woody ends off the asparagus and cut into 2-inch pieces. Slice the bell pepper. Mince the garlic and ginger. Slice the green onions.
4. Cube and season the tofu: Cut pressed tofu into 3/4-inch cubes. Pat dry again. Toss with a pinch of salt and 1 teaspoon cornstarch for extra crispness.
5. Sear the tofu: Heat 1–2 tablespoons neutral oil in a large skillet or wok over medium-high heat. Add tofu in a single layer and cook, turning occasionally, until golden on most sides, about 6–8 minutes. Transfer tofu to a plate.
6. Stir-fry the veggies: In the same pan, add a touch more oil if needed. Add asparagus and bell pepper. Stir-fry for 3–4 minutes until bright and just tender with some snap.
7. Add aromatics: Push veggies to the sides, add garlic and ginger to the center, and cook 30 seconds until fragrant. Mix everything together.
8. Return tofu and add sauce: Add tofu back in. Whisk the sauce again (cornstarch settles), then pour it into the pan. Toss to coat and cook 1–2 minutes until the sauce turns glossy and slightly thick.
9. Finish and serve: Turn off heat. Stir in green onions. Taste and adjust with a splash more soy or vinegar. Sprinkle sesame seeds if using. Serve hot over rice or noodles.

What Makes This Recipe So Good

• Balanced flavors: A salty-sweet-savory sauce that clings beautifully to tofu and asparagus.
• Great texture: Crisp-tender asparagus pairs with pan-seared tofu that’s golden and lightly crisp on the edges.
• Weeknight-friendly: About 25 minutes from start to finish, with minimal prep and simple steps.
• Flexible: Swap in vegetables you have on hand, adjust the heat, or make it gluten-free with tamari.
• Nourishing: Protein-packed tofu and fiber-rich asparagus make this meal filling without being heavy.

Shopping List

• Extra-firm tofu (14–16 oz block), pressed
• Asparagus (1 large bunch), trimmed and cut into 2-inch pieces
• Red bell pepper (1), sliced into thin strips
• Garlic (3 cloves), minced
• Fresh ginger (1-inch piece), grated or finely minced
• Green onions (2–3), sliced
• Soy sauce or tamari (low-sodium works well)
• Rice vinegar
• Toasted sesame oil
• Maple syrup or brown sugar
• Cornstarch (for sauce thickening)
• Neutral oil (avocado, canola, or peanut oil for high heat)
• Chili-garlic sauce or red pepper flakes (optional)
• Sesame seeds (optional garnish)
• Cooked rice or noodles, for serving

Instructions

1. Press the tofu: Wrap the tofu block in a clean towel, place on a plate, and weigh it down with a skillet for 10–15 minutes. This helps it get crisp.
2. Make the sauce: In a small bowl, whisk 3 tablespoons soy sauce, 1 tablespoon rice vinegar, 1 teaspoon toasted sesame oil, 1 tablespoon maple syrup, 1/2 cup water, and 2 teaspoons cornstarch.

   Add 1–2 teaspoons chili-garlic sauce if you like heat. Set aside.

3. Prep the vegetables: Trim the woody ends off the asparagus and cut into 2-inch pieces. Slice the bell pepper.

   Mince the garlic and ginger. Slice the green onions.

4. Cube and season the tofu: Cut pressed tofu into 3/4-inch cubes. Pat dry again.

   Toss with a pinch of salt and 1 teaspoon cornstarch for extra crispness.

5. Sear the tofu: Heat 1–2 tablespoons neutral oil in a large skillet or wok over medium-high heat. Add tofu in a single layer and cook, turning occasionally, until golden on most sides, about 6–8 minutes. Transfer tofu to a plate.
6. Stir-fry the veggies: In the same pan, add a touch more oil if needed.

   Add asparagus and bell pepper. Stir-fry for 3–4 minutes until bright and just tender with some snap.

7. Add aromatics: Push veggies to the sides, add garlic and ginger to the center, and cook 30 seconds until fragrant. Mix everything together.
8. Return tofu and add sauce: Add tofu back in.

   Whisk the sauce again (cornstarch settles), then pour it into the pan. Toss to coat and cook 1–2 minutes until the sauce turns glossy and slightly thick.

9. Finish and serve: Turn off heat. Stir in green onions.

   Taste and adjust with a splash more soy or vinegar. Sprinkle sesame seeds if using. Serve hot over rice or noodles.

Storage Instructions

Let leftovers cool, then store in an airtight container in the fridge for up to 3 days.

Reheat gently in a skillet over medium heat with a splash of water to loosen the sauce. The tofu will soften a bit, but the flavor stays great. Freezing isn’t ideal for asparagus texture, so keep this one in the fridge and enjoy it soon.

Health Benefits

• High-quality plant protein: Tofu provides complete protein and is rich in iron and calcium (if calcium-set).
• Fiber and micronutrients: Asparagus brings fiber, folate, and vitamins A, C, and K.
• Heart-friendly fats: A small amount of sesame oil delivers flavor plus beneficial unsaturated fats.
• Lower-sodium option: Using low-sodium soy sauce and balancing with vinegar keeps salt in check without losing flavor.
• Balanced meal: Pairing with brown rice or whole-grain noodles adds complex carbs and more fiber for steady energy.

What Not to Do

• Don’t skip pressing the tofu: Extra moisture prevents browning and yields a spongy texture.
• Don’t crowd the pan: Overloading the skillet steams the tofu and veggies instead of searing them.

  Cook in batches if needed.

• Don’t overcook the asparagus: It should stay bright green and crisp-tender, not limp and dull.
• Don’t forget to re-whisk the sauce: Cornstarch settles quickly; whisk before pouring for an even, glossy finish.
• Don’t use low heat: Stir-fries need medium-high heat for that quick, flavorful sear.

Recipe Variations

• Gluten-free: Use tamari instead of soy sauce and check your chili-garlic sauce label.
• Saucy sesame: Add 1 tablespoon tahini to the sauce for extra body and nutty depth.
• Citrus lift: Finish with 1 teaspoon lemon or lime zest and a squeeze of juice right before serving.
• Garlic black pepper: Add 1 teaspoon coarse black pepper and 1 extra clove of garlic for a punchy profile.
• Veggie swaps: Try snap peas, broccolini, mushrooms, or thin carrot matchsticks. Keep total veg volume the same.
• Protein twist: Use smoked tofu for a bolder flavor or toss in edamame for extra protein.
• Noodle night: Swap rice for soba or rice noodles; toss noodles directly in the pan with an extra splash of sauce.

FAQ

Can I use frozen asparagus?

Yes, but thaw and pat it dry first. It won’t be quite as crisp as fresh, so cook it briefly over high heat to keep some bite.

How do I press tofu without a tofu press?

Wrap the tofu in a clean towel, place it on a plate, and set a heavy skillet or a few cans on top.

Fifteen minutes is enough for this recipe.

What’s the best wok or pan to use?

A carbon steel wok is ideal for quick searing, but a large nonstick or stainless steel skillet works well. Give yourself space so ingredients can sear, not steam.

How do I keep tofu from sticking?

Use a hot pan, enough oil, and avoid moving the tofu too soon. Let it develop a crust, then turn it.

Nonstick cookware also helps.

Can I make it oil-free?

You can dry-sear the tofu in a nonstick pan and steam-sauté the veggies with a splash of water or broth. The texture will be less crisp, but still tasty.

How spicy is this recipe?

It’s mild as written. Add chili-garlic sauce, red pepper flakes, or sliced fresh chilies to adjust the heat to your liking.

What should I serve with it?

Steamed jasmine or brown rice is classic.

For more chew, try farro or quinoa. Noodles also make it feel extra cozy.

Can I meal prep this?

Absolutely. Prep the sauce and chop the vegetables up to two days in advance.

Cook fresh for the best texture, or reheat gently for quick lunches.

How do I avoid soggy stir-fries?

High heat, dry ingredients, and a not-too-crowded pan are key. Press tofu, pat veggies dry, and cook in batches if your pan is smaller.

Is there a soy-free option?

Use coconut aminos in place of soy sauce and swap tofu for chickpeas or tempeh made from another legume. Adjust salt to taste since coconut aminos are sweeter.

In Conclusion

This Tofu & Asparagus Stir-Fry is fast, flexible, and full of clean, satisfying flavor.

With a handful of pantry staples and fresh vegetables, you can pull off a vibrant dinner any night of the week. Keep the heat high, the sauce simple, and the asparagus crisp, and you’ll have a bowl worth repeating. Enjoy it as-is or adapt it with your favorite twists—either way, it’s a keeper.