Asparagus with breaded tofu: a tasty and protein rich meatless dish

Posted by

Başak

May 8, 2025

On May 8, 2025

Preparation: 10 mins

Cooking: 10 mins

Difficulty: easy

Yields: 2 portions

Costo: low-medium

If you want to go straight to the recipe click here

Introduction to asparagus with breaded tofu

I talked about the benefits of wild asparagus in the dedicated article, and not much changes when it comes to cultivated ones. So no matter what kind of asparagus you’re willing to source, don’t worry: Asparagus with Breaded Tofu is a healthy delight either way.
The tofu is rich in essential protein and minerals; the hazelnuts add a truly gourmet touch but are not mandatory; and the use of a gluten and animal product-free breading makes the dish truly inclusive: vegans, vegetarians, omnivores, celiacs, lactose or egg intolerant, or gluten intolerant can all enjoy it.
That must be the true power of food!

Ingredients for delicious asparagus with breaded tofu

1 bunch of asparagus
300g tofu or 9 ounce(click here to learn how to make it at home)
2 tablespoons chopped hazelnuts (about a handful)
1 clove of garlic (optional)
50ml or 0,2 cup plant-based milk
1 tablespoon oatmeal flour, or potato or corn starch
2 tablespoons extravirgin olive oil
2 tablespoons white wine, or lemon juice or balsamic vinegar
salt and pepper to taste

Wild Asparagus in Crotone, South Italy

I dedicate this recipe to the city of Crotone because, as you know, I am a citizen of the world. I have lived in many places, many springs; but nowhere else have I seen so many wild asparagus (I don’t want to make you jealous, but here they cost about 2 euros for a nice bunch).
Maybe it is the climate, the soil or, who knows, the history that makes it grow so abundantly. So my advice to you is this: if you plan to visit Crotone, do it in the first weeks of spring; and on a Sunday morning, rush to the farmers’ market – you won’t believe your eyes!
Afterwards, try my recipe: at first sight, it does not seem to be in line with the common image of Calabria, famous for its salami, but if you dig a little deeper, you will find that the true essence of Crotone is in these healthy, nutritious and ethical dishes, as the dear Pythagoras would have liked.

TO GET YOUR FREE COPY OF THE SEASONAL CALENDAR OF FRUIT AND VEGETABLES

Directions for simple asparagus with breaded tofu

Step 1. First, wash and dry the asparagus.

Step 2. To prepare the tofu, you can first opt for a special treatment if you don’t like its taste very much (read my guide, essential to improve the taste of tofu); or cut it directly into cubes.

Step 3. Then immerse them first in plant-based milk then in oatmeal flour, remove excess flour by shaking the tofu cube gently. (For a better breading do this twice, like in this recipe)

Step 4. In a large frying pan, sauté the asparagus with the hazelnuts, a tablespoon of evo oil and the garlic. After about 3 minutes, transfer to a plate.

Step 5. In the same pan, add another tablespoon of evo oil and sauté the diced (and breaded) tofu. After about 4 minutes on a high heat, add the sautéed asparagus and hazelnuts and cook together for another 3 minutes, adding a dash of white wine, lemon juice or balsamic vinegar to taste.

You are ready to serve this wonderful meatless but protein-rich and delicious main course.

Smart combos

If you pay attention to eating foods in their natural season, you should know that this is a spring dish, although greenhouse-grown asparagus is available almost year-round.
So I suggest that you combine it with an always springlike, colorful and nutritious first course, such as pasta with peas and beets, or a side dish rich in nutrients and flavor, such as zucchini carpaccio.

Buon appetito and good revolution to all!