Sheet Pan Sesame Tofu and Asparagus
Sheet Pan Sesame Tofu and Asparagus is a healthy dish that brings nutritious flavors together in an easy-to-make recipe. With a balance of protein from the tofu and essential vitamins from the asparagus, this dish is not only delicious but also packed with health benefits. The use of sesame oil and tahini adds an amazing taste while keeping calories low. Plus, this recipe is perfect for a busy weeknight, making it a reliable choice for meal prep.
WHY YOU WILL LOVE THIS RECIPE
This Sheet Pan Sesame Tofu and Asparagus offers a great opportunity to enjoy a balanced meal that is quick and easy to make. It’s a healthier version of stir-fry that doesn’t involve multiple pots and pans. Additionally, it’s a lighter option for those who are conscious about their diet, making it suitable for weight loss. Whether you are looking to create a high protein meal or a dish that’s diabetic-friendly, this recipe is adaptable to meet your needs.
HOW TO MAKE Sheet Pan Sesame Tofu and Asparagus
Making this dish is straightforward and doesn’t take much time. Follow the steps below to create a meal that is both comforting and nutritious.
EQUIPMENT NEEDED
- Sheet pan
- Non-stick cooking spray
- Measuring cups and spoons
- Small saucepan
- Whisk
- Mixing bowl
- Paper towels
Ingredients You’ll Need :
- Non-stick cooking spray
- 1 (14-ounce) block extra firm tofu
- 1 pound asparagus, trimmed and cut into 1-1/2-inch pieces
- 3/4 cup low-sodium soy sauce
- 1/4 cup tahini
- 1 tablespoon maple syrup
- 1 tablespoon rice vinegar
- 1 tablespoon toasted sesame oil
- 2 garlic cloves, minced
- 1 tablespoon minced ginger
- 1/4 teaspoon red pepper flakes
- 1/4 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1 tablespoon cornstarch
- 1 tablespoon water
- 2 scallions, sliced
- 1 tablespoon white sesame seeds
- Brown rice or quinoa for serving
STEP-BY-STEP INSTRUCTIONS :
- Preheat the oven to 425 degrees F. Grease a sheet pan with non-stick cooking spray.
- Pat the tofu with a paper towel. Wrap it with a dry paper towel and place a cast iron pan or cutting board on top to remove more liquid. Let it stand for 15 minutes.
- Cut the tofu into 1-inch cubes.
- Arrange the tofu in a single layer on the sheet pan and bake for 10 minutes.
- After 10 minutes, take the pan out of the oven, turn over the tofu, and add the asparagus.
- Continue cooking until the tofu is lightly browned and the asparagus is tender and bright green but still crisp, about 7-8 minutes.
- While the tofu and asparagus are in the oven, make the sauce. In a small saucepan over medium heat, whisk together the soy sauce, tahini, maple syrup, rice vinegar, sesame oil, garlic, ginger, red pepper flakes, salt, and pepper. Simmer for 2 minutes.
- In a small bowl, stir together the cornstarch and water and whisk into the sauce. Continue simmering until the sauce thickens, about 2 minutes.
- Spoon the sauce onto the sheet pan and toss around the tofu and asparagus to coat. Serve extra sauce on the side.
- Sprinkle on the scallions and sesame seeds.
- Serve with brown rice or quinoa.
HOW TO SERVE Sheet Pan Sesame Tofu and Asparagus
Serving this dish is simple. Aim for a balanced plate by adding a portion of brown rice or quinoa alongside your sesame tofu and asparagus. A serving size of about 1 cup of the tofu and asparagus mixture, combined with a half-cup of brown rice or quinoa, is a great way to stay on track with your diet. This high protein meal can be complemented with a side of fresh salad to provide even more nutrients.
STORAGE & FREEZING: Sheet Pan Sesame Tofu and Asparagus
After enjoying your Sheet Pan Sesame Tofu and Asparagus, store any leftovers in an airtight container. The dish can stay fresh in the refrigerator for up to 3 days. If you would like to freeze it, portion individual servings and freeze them for up to 2 months. Just remember that the texture of the tofu may change slightly after freezing and thawing, but it will still taste good.
SERVING SUGGESTIONS
Pair this dish with a light cucumber salad or a side of roasted vegetables for a nutritious and balanced meal. The combination of flavors and textures adds variety to your plate while keeping it heart-healthy. For an extra layer of taste, squeeze some fresh lemon juice over your veggies just before serving.
VARIATIONS
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Healthier Version: Substitute the soy sauce with coconut aminos for a lower sodium content and a slightly sweeter flavor. This alternative is also gluten-free.
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High-Protein or Low-Carb Version: Instead of serving this dish with brown rice or quinoa, you can use cauliflower rice to keep the carbs low while boosting the fiber content.
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Air Fryer Version: If you prefer using an air fryer, cook the tofu for 10 minutes at 375 degrees F, then add asparagus and air-fry for another 7-8 minutes. This will yield a crispy texture without the extra oil.
FAQs
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Is Sheet Pan Sesame Tofu and Asparagus healthy?
Yes, this dish is packed with protein from the tofu and essential nutrients from the asparagus, making it a balanced and healthy meal. -
Can I make this dish ahead of time?
Absolutely! This recipe is great for meal prep. You can make it in advance and store it in the refrigerator or freezer. -
Is this recipe diabetic-friendly?
Yes, it uses low-sodium soy sauce and includes vegetables, making it suitable for a diabetic-friendly diet. -
How do I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to 2 months.
MAKE-AHEAD TIPS FOR Sheet Pan Sesame Tofu and Asparagus
To save time during busy weeknights, prepare the tofu and asparagus ahead of time. Chop and marinate them in the sauce and store them in an airtight container in the fridge. You can also cook the brown rice or quinoa in advance. When you’re ready to eat, simply bake or reheat everything for a quick, high protein meal. This smart prep makes it easier to enjoy a healthy, low-calorie dish on the go, ensuring you stick to your meal plan without extra hassle.
Sheet Pan Sesame Tofu and Asparagus
Ingredients
Method
- Preheat the oven to 425 degrees F. Grease a sheet pan with non-stick cooking spray.
- Pat the tofu with a paper towel, wrap it in a dry paper towel, and place a cast iron pan or cutting board on top to remove more liquid. Let it stand for 15 minutes.
- Cut the tofu into 1-inch cubes.
- Arrange the tofu cubes in a single layer on the sheet pan and bake for 10 minutes.
- After 10 minutes, take the pan out of the oven, turn over the tofu, and add the asparagus.
- Continue cooking until the tofu is lightly browned and the asparagus is tender and bright green but still crisp, about 7-8 minutes.
- While the tofu and asparagus are in the oven, make the sauce. In a small saucepan over medium heat, whisk together the soy sauce, tahini, maple syrup, rice vinegar, sesame oil, garlic, ginger, red pepper flakes, salt, and pepper. Simmer for 2 minutes.
- In a small bowl, stir together the cornstarch and water and whisk into the sauce. Continue simmering until the sauce thickens, about 2 minutes.
- Spoon the sauce onto the sheet pan and toss around the tofu and asparagus to coat. Serve extra sauce on the side.
- Sprinkle on the scallions and sesame seeds.
- Serve with brown rice or quinoa.