Healthy Meal Prep
Air Fryer Vegan Tofu and Asparagus Scramble Recipe

Air Fryer Vegan Tofu and Asparagus Scramble

Description

This tofu scramble with asparagus is nutritionally comparable to scrambled eggs. Cooked in the air fryer, it is a wonderful vegan choice for breakfast.

Ingredients

  • ½ cup soy sauce
  • ½ cup brown sugar
  • ½ cup mirin (Japanese sweet wine)
  • 2 tablespoons raw whole almonds
  • 1 (12 ounce) package firm tofu
  • ½ pound fresh asparagus spears, cut into 1-inch pieces
  • olive oil cooking spray
  • 1 teaspoon olive oil
  • 1 teaspoon soy sauce
  • 1 teaspoon rice vinegar
  • ½ teaspoon garlic powder
  • 1 tablespoon nutritional yeast
  • salt and pepper to taste

Instructions


  1. Combine 1/2 cup soy sauce, brown sugar, and mirin in a small saucepan and bring to a simmer over medium heat. Cook until sauce has reduced by half, 5 to 10 minutes. Set aside to cool and thicken.
  2. Meanwhile, place raw almonds into a small bowl and cover with water. Soak for at least 10 minutes, then drain. Cut each almond into thirds or smaller chunks if desired.
  3. Press tofu block between paper towels. Place your hands on the top and bottom of the block and firmly squeeze out extra water. Set aside on a cutting board until ready to use.
  4. Place asparagus spears in one layer across the crisping tray in the air fryer basket. Lightly spritz with olive oil cooking spray.
  5. Set air fryer to 375 degrees F (190 degrees C) and cook asparagus for 10 minutes. Pull basket out after 5 minutes to shake vigorously; return basket and continue cooking. Pour cooked asparagus pieces into a large bowl.
  6. Mix olive oil, 1 teaspoon soy sauce, rice vinegar, and garlic powder in a large bowl. Cut tofu block into 1/2- to 1-inch cubes and add to the bowl. Mix carefully to coat tofu cubes on all sides, keeping cubes as intact as possible. Toss cubes with nutritional yeast.
  7. Place seasoned tofu cubes onto the crisping tray in the air fryer basket. Cook at 375 degrees F (190 degrees C) for 10 minutes, shaking vigorously after 5 minutes.
  8. Mix tofu cubes and asparagus pieces together, pressing some of the cubes apart into a semi-scrambled texture. Drizzle sweet soy sauce over the mixture and top with chopped almonds.

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Nutritional Information

Air Fryer Vegan Tofu and Asparagus Scramble

Servings Per Recipe: 4
Calories: 264.8
% Daily Value *
protein: 24 %
carbohydrates: 11 %
exchange other carbs:
dietary fiber: 10 %
sugars:
fat: 11 %
saturated fat: 4 %
cholesterol:
vitamin a iu: 10 %
niacin equivalents: 86 %
vitamin b6: 85 %
vitamin c: 6 %
folate: 20 %
calcium: 34 %
iron: 38 %
magnesium: 21 %
potassium: 11 %
sodium: 77 %
thiamin: 17 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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