I have been experimenting with my air fryer for some time now, and this vegan tofu and asparagus scramble has become one of my go-to recipes! It is a delicious, plant-based meal that is full of flavor and packed with nutrition. Plus, it is so easy to make and only takes about 20 minutes from start to finish. This is definitely a dish that will please just about anyone and is perfect for a quick weeknight dinner.
Air Fryer Vegan Tofu And Asparagus Scramble Recipe
- 1 (12 ounce) package firm tofu
- ½ pound fresh asparagus spears, cut into 1-inch pieces
- 2 tablespoons raw whole almonds
- 1 teaspoon olive oil
- 1 teaspoon soy sauce
- 1 teaspoon rice vinegar
- ½ cup soy sauce
- ½ cup brown sugar
- ½ cup mirin (Japanese sweet wine)
- ½ teaspoon garlic powder
- 1 tablespoon nutritional yeast
- olive oil cooking spray
- salt and pepper to taste
- Preheat your air fryer to 375°F.
- Squeeze excess water from the tofu and crumble into a large bowl.
- Add the asparagus, almonds, olive oil, soy sauce, and rice vinegar to the bowl and mix until combined.
- In a separate bowl, mix together the soy sauce, brown sugar, mirin, garlic powder, and nutritional yeast.
- Spray the air fryer basket with olive oil cooking spray.
- Place the tofu and asparagus mixture in the air fryer basket and spread it out in an even layer.
- Cook for 15 minutes, stirring occasionally.
- After 15 minutes, remove the air fryer basket and pour the soy sauce mixture over the tofu and asparagus.
- Return the air fryer basket and cook for an additional 15 minutes, stirring occasionally.
- Remove the air fryer basket and season the scramble with salt and pepper to taste.
- Serve the vegan tofu and asparagus scramble immediately. Enjoy!
- Calories: 200
- Fat: 8g
- Carbohydrates: 16g
- Protein: 10g
- Sugars: 4g
- Sodium: 300mg
What modifications can be made to vegan air-fried tofu and asparagus scramble to create a variety of flavors?
When making air-fried vegan tofu and asparagus scramble, there are many modifications that can be made to create a variety of flavors. Here are some ideas to get you started:
- Switch up the spices – adding different herbs and spices can drastically change the flavor. Try adding turmeric, smoked paprika, garlic powder, onion powder, or ground cumin for a flavorful boost.
- Add a little heat – for a spicy kick, try adding some red pepper flakes or hot sauce.
- Include some sweetness – for a balance of sweet and savory, try adding some maple syrup, honey, or agave nectar.
- Add different vegetables – mix in some mushrooms, bell peppers, zucchini, or spinach for extra nutrition and flavor.
- Experiment with sauces – for a flavorful finishing touch, try adding a drizzle of hoisin, teriyaki, or BBQ sauce.
Making modifications to air-fried vegan tofu and asparagus scramble is a great way to create a variety of flavors. With a little experimentation, you’re sure to find some delicious combinations that your whole family will love.
How can air-frying tofu and asparagus be part of a nutritious vegan diet?
Air-frying tofu and asparagus is a great way to incorporate a nutritious, vegan-friendly meal into any diet. Tofu is a versatile and nutritious plant-based protein, low in calories and packed with iron and calcium. Asparagus is a nutritious and low-calorie vegetable, full of vitamins and minerals. When air-fried and combined with other nutritious vegan ingredients, such as garlic, onion, and mushrooms, tofu and asparagus can make a delicious, nutritious vegan meal.
When air-frying tofu and asparagus, it is important to use the right amount of oil and to cook the food at the right temperature. Too much oil can result in greasy or soggy food, while too little oil can cause food to burn or stick to the air fryer basket. The temperature should be high enough to ensure the food cooks quickly, but not too high that it causes burning.
In addition to the right amount of oil and temperature, it is also important to use the proper ingredients when air-frying tofu and asparagus. For instance, adding a tablespoon of soy sauce, chilli powder, garlic powder, and turmeric can add flavour and nutrition to the meal. Additionally, adding a few tablespoons of vegetable broth can help keep the food from sticking to the air fryer basket and can help to keep the food from drying out.
Air-frying tofu and asparagus can be a great way to enjoy a nutritious vegan meal. When done correctly, the meal can be full of flavour and nutrition, and can be a welcome addition to any vegan diet.
What health benefits can vegan eaters expect from air-frying tofu and asparagus?
Vegan eaters can experience a range of health benefits from air-frying tofu and asparagus. These benefits include:
- Improved heart health: Air-fried tofu and asparagus contain essential fatty acids and minerals like potassium, magnesium, and calcium, which are all beneficial for maintaining healthy cholesterol levels and blood pressure.
- Improved digestive health: Air-frying helps to break down the plant proteins and fiber in tofu and asparagus, making them easier to digest. This can also help to reduce bloating, gas, and constipation.
- Improved immunity: Air-frying tofu and asparagus can help to boost the immune system due to the presence of antioxidants and essential vitamins, such as vitamin A, vitamin C, and B vitamins.
- Weight loss: Air-frying tofu and asparagus is a great way to enjoy a low-calorie meal without sacrificing flavor. Tofu is a high-protein food, and asparagus is low in calories and carbohydrates, making it a great way to help manage weight.
What tips can vegan cooks use to ensure their air-fried tofu and asparagus scramble is cooked to perfection?
Season generously with a favorite spice blend – Air-fried tofu and asparagus scramble can be easily spiced up with a favorite spice blend to create more flavor. Consider adding garlic powder, paprika, cumin, and chili powder for a smoky flavor, or try oregano, thyme, and basil for an Italian-inspired dish.
- Pre-cook the tofu – Pre-cooking the tofu before adding it to the air fryer ensures that it is fully cooked and has a slightly crispy exterior. To pre-cook the tofu, heat a few tablespoons of cooking oil in a large skillet over medium-high heat. Once the oil is hot, add the tofu cubes and cook for 3-4 minutes or until golden brown. Then, remove from the skillet and set aside.
- Don’t overcrowd the air fryer basket – When adding the tofu and asparagus to the air fryer, make sure not to overcrowd the basket. If the basket is too full, the ingredients won’t be able to move freely and won’t cook evenly.
- Check the ingredients every few minutes – The air fryer cooks food quickly, so it’s important to check the ingredients every few minutes to ensure that they don’t overcook. When the tofu and asparagus are golden brown and slightly crisp, they are ready to be served.
- Allow the dish to rest for a few minutes – After the ingredients are done cooking, allow them to rest for a few minutes before serving. This allows the flavors to intensify and ensures that the ingredients are cooked to perfection.
How can vegan air-fried tofu and asparagus scramble be served for various occasions?
Vegan air-fried tofu and asparagus scramble can be served in a variety of ways to suit different occasions. For a quick and easy meal, serve it as is with some vegan aioli or hot sauce. For a brunch or lunch, it can be served in tacos or burritos with vegan sour cream, guacamole, and salsa. For a special occasion, it can be served as the centerpiece of a vegan breakfast bowl with roasted potatoes and vegan sausage.