The World's Healthiest Foods

15 Minute Asparagus, Tofu Stir Fry

This quick and easy vegetarian meal is very flavorful without a lot of ingredients and allows you to enjoy the nutritional benefits of these foods with minimal effort. Using the Healthy Stir-Fry cooking method makes this recipe even healthier with no heated oils while enhancing the natural flavor of the vegetables.

15 Minute Asparagus, Tofu Stir Fry Prep and Cook Time: 15 minutes

1 medium onion cut in half and sliced medium thick
1 TBS vegetable broth
4 medium cloves garlic, chopped
2 TBS minced fresh ginger
3 cups thin asparagus cut in 2 inch lengths
1 medium red bell pepper, thin julienne in 1 inch lengths
4 oz extra firm tofu, cut in inch cubes
1 TBS soy sauce
2 TBS rice vinegar
1 tsp toasted sesame seeds
salt and white pepper to taste

  1. Heat 1 TBS broth in a wok or 10-12 inch skillet.
    Healthy Stir Fry onion in broth over medium high heat for about 2-3 minutes stirring constantly. Add garlic, ginger, asparagus, peppers and continue to stir fry for another 2-3 minutes, stirring constantly.
  2. Add tofu, soy sauce and vinegar, turn heat to low and cover for about 2 minutes, or until vegetables are tender, yet still crisp. Season with salt and pepper and sprinkle with sesame seeds.

    Serves 4

    Serving Suggestion:
    Serve with
Healthy Cooking Tips: Make sure all your ingredients are cut and ready before you start to stir-fry. Once you begin, this recipe cooks quickly and it would be easy to over cook your vegetables if you are still chopping. Also, for quick cooking, make sure you choose thin asparagus and cut the peppers thin. That way, they will cook fast, and your dish will taste fresh and alive.
This page was updated on: 2005-03-01 13:30:27
© 2002 The George Mateljan Foundation