Need a quick, healthful meal for your weekday recipe rotation? This hearty stir-fry is made with fresh, crisp-tender asparagus, savory mushrooms, and tofu. The stir-fry sauce is made with hoisin, soy sauce, chili-garlic sauce, and some cornstarch while black and white sesame seeds add nuttiness and some crunch. All in all, this is a wholesome dish that is great to serve over brown rice or noodles.

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Healthy Sesame Mushroom, Tofu, and Asparagus Stir-Fry [Vegan, Gluten-Free]

Calories

241

Serves

4

Cooking Time

20

Ingredients

  • 1 14-ounce block extra firm tofu, drained and cut into 1-inch cubes
  • 8-10 asparagus, cut into 2-inch pieces
  • 12-15 Baby Bella or Shiitake mushrooms, thinly sliced
  • 1 tablespoon sesame seeds
  • 1 tablespoon black sesame seeds
  • 4 teaspoons peanut oil
  • 2 teaspoons sesame oil
  • 4-5 green onions, thinly sliced
  • 1/2 cup vegetable broth
  • 2 tablespoons hoisin sauce
  • 1 1/2 tablespoons low-sodium soy sauce or tamari
  • 1 teaspoon cornstarch
  • 1 teaspoon chili garlic sauce
  • Salt and pepper, to taste
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Preparation

  1. Combine sesame seeds and 1/4 teaspoon of salt in a large bowl. Add the tofu pieces and toss gently to coat.
  2. Combine 2 teaspoons peanut and sesame oil in a large wok or non-stick skillet over medium-high heat.
  3. Add the tofu and stir-fry until golden, about 5-6 minutes. Remove tofu from the pan; keep warm.
  4. In the same pan, heat the remaining 2 teaspoons peanut oil, add mushrooms and cook for 3-4 minutes or until the mushrooms start to brown. Add asparagus and cool for 4-5 minutes or until asparagus is crisp-tender.
  5. Reduce heat to medium and add the sliced green onions.
  6. In a small bowl, combine broth, hoisin sauce, soy sauce, cornstarch, and chili garlic sauce.
  7. Add this sauce to the vegetables in the pan and cook for 1-2 minutes or until the sauce is thickened.
  8. Stir in the tofu and season with salt. Toss gently to combine. Serve hot over brown rice.

Notes

Adapted from Cooking Light.

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Nutritional Information

Per Serving: Calories: 241 | Carbs: 19 g | Fat: 14 g | Protein: 14 g | Sodium: 335 mg | Sugar: 5 g Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.