Tofu Asparagus Stir-fry

asparagus tofu stir fry

This tofu asparagus stir fry is one of my favorite, simple dinners to make in Spring when asparagus is in season.

In our house, this is a regular stir-fry recipe enjoyed by my (omni) husband and my children. They more or like enjoy asparagus but have always loved the soba noodles and tamari marinated tofu.

For other tofu recipes of mine check out my quiche with tofu; miso tofu bowls and my vegan tofu scramble.

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tofu asparagus stir fry recipe vegan

This tofu asparagus stir fry recipe is:

  • Full of vegetables
  • High in protein
  • Healthy meal
  • Tasty yet easy to make
  • perfect mid-week family dinner
  • 1 pan recipe
  • Vegan
simple tofu recipe


If you want to make it gluten-free swap the soba noodles for rice noodles.

To make it soy-free you can use tempeh or vegan chicken if you prefer otherwise jackfruit or beans can work well too.

If asparagus is not in season you can swap the asparagus for broccoli or any other vegetables like capsicum or snow peas.

asparagus tofu stir fry vegan easy recipe

ps: It is best to use local and in-season asparagus as opposed to imported asparagus.

I recommend this for every fruit and vegetable actually to lower the carbon footprint of the foods we eat. I know in some countries it is not always so simple.

We are lucky to have plenty of local vegetables from asparagus to avocados and mangoes where I live.

Shopping at your farmer’s market is a good way to eat seasonal local produce.

vegan tofu stir fry with asparagus

How to make my tofu asparagus stir fry:

tofu asparagus stir fry

Vegan Tofu Asparagus Stir Fry

Prep Time 10 minutes
Cook Time 20 minutes


  • 5 spring onions
  • 3 cloves garlic
  • 1 cup sliced mushrooms
  • 2 bunches asparagus
  • 200 gr soba noodles
  • 2-3 tbsp tamari or use soy sauce
  • 350 gr extra firm tofu
  • 1 tbsp maple syrup (optional)
  • 2 tsp sesame oil (optional leave out)
  • toppings: coriander {cilantro}, spring onion, lime, chili, sesame seeds


  • Drain and dice your extra firm tofu and cook in a pan with sesame oil and tamari until brown on all sides then remove from the pan leave to cool on the side;
  • While the tofu and vegetables cook, boil some water in a small pot on the side to cook your soba noodles following the packet instructions.
  • In the same pan, cook the diced spring onions and garlic cloves with a bit of sesame oil or water. Once cooked add in the sliced mushrooms and asparagus and cook for a few minutes.
  • Once the noodles are cooked combine the tofu, vegetables and noodles and season with tamari, maple syrup and lime juice.
  • Serve into bowls and top with coriander, chili, sesame seeds and diced spring onion.
vegan tofu asparagus stir fry recipe

Then, just add hot sauce! I’m using Piri-Piri sauce from GoodFood (ships to Canada only), but I also recommend this piri piri hot sauce.

I know you’re going to love my recipe for this tofu asparagus stir fry! Try this recipe next week!

And, if you do make this asparagus stir fry recipe please let me know in the comments below what you think! I truly love hearing from you, and I’m always here to answer any questions you might have.

Will you be making this? Well, be sure to tag me on Instagram with your pictures using the hashtag #healthyfrenchwife so I can see!


This stir fry recipe is:

  • nut-free;
  • contains soy, wheat, sesame.

If looking for other vegan meal ideas check out my 4 Week Plant-based Reset meal plans and recipes here!



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One Comment

  1. Cathy McCra says:

    5 stars
    This was amazing! I had some broccoli and spinach left over so I threw that in. It was so flavorful and delicious and so easy! ?Thank you!!

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