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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 non-stick 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.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

15 Minute Asparagus, Tofu Stir Fry
1.00 serving
98.83 calories
Nutrient Amount %DV Nutrient
World's Healthiest
Foods Rating
vitamin C 72.92 mg 121.5 22.1 excellent
vitamin K 45.81 mcg 57.3 10.4 excellent
vitamin A 2329.17 IU 46.6 8.5 excellent
manganese 0.77 mg 38.5 7.0 very good
folate 151.11 mcg 37.8 6.9 very good
tryptophan 0.11 g 34.4 6.3 very good
iron 4.29 mg 23.8 4.3 very good
calcium 231.47 mg 23.1 4.2 very good
copper 0.36 mg 18.0 3.3 good
dietary fiber 4.21 g 16.8 3.1 good
protein 8.26 g 16.5 3.0 good
vitamin B1 (thiamin) 0.24 mg 16.0 2.9 good
vitamin B6 (pyridoxine) 0.32 mg 16.0 2.9 good
phosphorus 142.50 mg 14.3 2.6 good
potassium 492.79 mg 14.1 2.6 good
magnesium 48.34 mg 12.1 2.2 good
selenium 8.02 mcg 11.5 2.1 good
vitamin E 2.29 mg 11.4 2.1 good
vitamin B2 (riboflavin) 0.19 mg 11.2 2.0 good
sodium 260.86 mg 10.9 2.0 good
molybdenum 7.89 mcg 10.5 1.9 good
vitamin B3 (niacin) 1.76 mg 8.8 1.6 good
World's Healthiest
Foods Rating
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for 15 Minute Asparagus, Tofu Stir Fry

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