Satisfying Protein-Packed Tofu & Asparagus with Brown Rice

This protein-packed tofu and asparagus stir-fry is a flavorful, satisfying plant-based meal that comes together quickly. Crumbled tofu is lightly coated with corn flour and sautéed until golden, then combined with crisp-tender asparagus, spring onions, garlic, ginger, and a savory miso-soy sauce.

Serve it over brown rice for a balanced meal with plant protein, fiber, complex carbohydrates, and plenty of vegetables.

Recipe Category

Main Dish | Plant-Based | High-Protein

Prep Time

15 minutes

Cook Time

20 minutes

Total Time

35 minutes

Servings

4

Ingredients

For the Tofu

• 1 block extra-firm tofu, crumbled or torn into small pieces
• 2 tablespoons corn flour (cornstarch)
• Salt, to taste
• 1–2 tablespoons oil, for sautéing

For the Vegetables & Sauce

• 1 bunch asparagus, cut into small pieces
• 1 bunch spring onions (green onions), chopped
• 2 tablespoons sesame oil
• 2 tablespoons freshly grated garlic
• 2 tablespoons freshly grated ginger

Corn Flour Slurry & Seasonings

• 2 tablespoons corn flour (cornstarch)
• 1½ tablespoons water
• 1 teaspoon miso
• 2 tablespoons low-sodium soy sauce
• ½ teaspoon garlic-chili paste
• ¼ teaspoon ground Sichuan pepper or black pepper

To Serve

• 4 cups cooked brown rice

Instructions

1. Prepare the Tofu

Crumble or tear the tofu into small pieces. Toss with 2 tablespoons corn flour and a little salt until evenly coated.

Heat 1–2 tablespoons oil in a large skillet or wok. Add the coated tofu and sauté over medium-high heat, stirring occasionally, until the tofu is lightly golden and slightly crisp. Remove from the pan and set aside.

2. Prepare the Sauce

In a small bowl, combine the corn flour, water, miso, low-sodium soy sauce, garlic-chili paste, and Sichuan pepper. Mix well and set aside.

3. Cook the Vegetables

Heat 2 tablespoons sesame oil in the same skillet or wok.

Add the grated garlic, grated ginger, and chopped spring onions. Sauté for 1–2 minutes until fragrant.

Add the chopped asparagus and stir-fry until bright green and tender-crisp.

4. Bring It Together

Give the sauce mixture another stir and pour it over the asparagus and aromatics. Stir continuously as the sauce begins to thicken.

Add the sautéed tofu and gently toss everything together until the tofu and vegetables are evenly coated and heated through.

5. Serve

Serve hot over cooked brown rice.

Nutrition Facts

Estimated nutrition per serving, including brown rice:

• Calories: ~500
• Protein: ~23 g
• Carbohydrates: ~65 g
• Fiber: ~8 g
• Fat: ~18 g
• Sodium: ~600 mg

Nutrition information is an estimate and will vary depending on the brand of tofu, soy sauce, amount of oil used, and portion size.

Why You’ll Love This Recipe

• Plant-protein packed: Tofu provides a satisfying source of plant protein.
• Fiber-rich: Asparagus and brown rice add fiber to help make this a filling meal.
• Lots of flavor: Fresh ginger, garlic, sesame oil, miso, and Sichuan pepper create layers of savory, spicy flavor.
• Balanced meal: Pairing tofu and vegetables with brown rice creates a satisfying combination of protein, vegetables, and complex carbohydrates.
• Quick and versatile: You can easily substitute other vegetables such as broccoli, bell peppers, mushrooms, or snap peas.

Greenlyfe Nutrition Tip

A satisfying plant-based meal doesn’t need to be complicated. Start with a good source of plant protein, add plenty of colorful vegetables, and pair it with a fiber-rich whole grain.

Tofu + asparagus + brown rice is a simple example of how these components can come together in one flavorful bowl.

For an even more protein-packed meal, choose extra-firm tofu and make sure your portion includes a generous serving of tofu along with the vegetables and brown rice.

Serving Suggestion

Serve this tofu and asparagus stir-fry in a bowl over warm brown rice. Finish with sliced spring onions, a sprinkle of sesame seeds, or a little extra chili paste if you enjoy some heat.