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.

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





Cooking Time




  • 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


  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.


Adapted from Cooking Light.


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.